Eggplant is a delicious and incredibly healthy vegetable that is known for its nutritional and medicinal properties. Rich in vitamins, minerals and antioxidants, it deservedly takes a place in the diet of many people around the world. Let’s understand what this purple gift of nature is useful.
Chemical composition of eggplant
Eggplants contain many useful substances that positively affect the body:
- Vitamins: C, K, B1, B6, PP, folic acid.
- Minerals: potassium, magnesium, iron, zinc, copper, phosphorus.
- Antioxidants: anthocyanins, chlorogenic acid.
- Fiber: provides healthy digestion.
The main component of eggplants is water, which makes up about 90% of their weight. This makes them a low-calorie product (only 25-35 kcal per 100 g).
The main useful properties of eggplant
Eating eggplant is useful for men and women, adults and children. Here are just a few benefits of this purple vegetable for the body:
- Supports heart health. Eggplant is rich in potassium, which helps regulate heart rate and lower blood pressure. Anthocyanins and chlorogenic acid prevent vascular damage and reduce “bad” cholesterol.
- Antioxidant defense. Anthocyanins found in eggplant peels neutralize free radicals, protecting cells from damage. This reduces the risk of chronic diseases such as cancer and heart disease, and slows down the aging process.
- Brain benefits. Studies show that anthocyanins improve cognitive function, prevent inflammation in the brain, and reduce the risk of age-related neurodegenerative diseases such as Alzheimer’s.
- Improved digestion. The fiber found in eggplant improves intestinal peristalsis, prevents constipation and promotes gentle cleansing of the body. It also helps maintain a healthy intestinal microflora.
- Benefits for bones. Magnesium, calcium and vitamin K strengthen bones and teeth, reducing the risk of osteoporosis. This effect is especially important for the elderly.
- Weight loss. Eggplant is low in calories and high in water, so it’s great for dieting. The fiber helps keep you feeling satiated for longer, preventing overeating.
- Blood sugar regulation. Eggplants contain compounds that slow down the absorption of sugar, making them beneficial for people with diabetes and those who want to maintain stable blood glucose levels.
How to cook eggplant properly
Eggplant is a versatile product that can be used in a wide variety of recipes:
- Stewing and baking: eggplants retain more nutrients with gentle heat treatment.
- Frying: this cooking method is delicious, but requires control over the amount of oil, as eggplant absorbs it quickly.
- Grilling: adds a savory flavor to the vegetable and keeps calories low.
- Caviar or paste: a popular way to process eggplant, especially in Eastern European cuisine.
Before cooking, it is recommended to slice eggplants, sprinkle with salt and leave for 20-30 minutes to remove possible bitterness.
Contraindications
Despite the many useful properties, eggplants are not suitable for everyone. People with kidney disease should be careful because of the oxalate content, which can contribute to the formation of stones. Consumption of too ripe eggplants can lead to mild poisoning due to the solanine content. Therefore, choose young, firm fruits. Allergies to eggplant are rare, but possible. In other cases, eggplant does not bring harm.
Benefits of eggplants and interesting information about them
- Scientific name. Eggplant (lat. Solanum melongena) belongs to the nightshade family, like potatoes, tomatoes and peppers.
- Homeland of eggplant. Eggplants are native to India and Southeast Asia. They began to be cultivated more than 4000 years ago.
- The name is “bluestem.” In Russia, eggplants are often called “sinenkii” because of their characteristic color, although they can be not only purple.
- Variety of colors. Eggplants come in white, green, yellow, purple and even striped. White varieties are sometimes called “egg plants” because their shape and color resemble chicken eggs.
- Bitterness and solanine. Old varieties of eggplant contained a bitter substance — solanine, but modern varieties are practically devoid of this bitterness.
- Not a vegetable, but a berry. From a botanical point of view, eggplant is a berry, just like the tomato.
- A symbol of wisdom. In some Asian countries, eggplant symbolizes wisdom and sanity.
- Culinary diversity. Eggplant is used in cuisines around the world, from French ratatouille and Greek moussaka to Indian curries and Chinese stir-fries.
- Eggplant “steak”. Due to its meaty texture, eggplant is often used as a vegetarian alternative to meat in dishes such as grilled dishes.
- Popularity in the Middle Ages. During the Middle Ages in Europe, eggplant was referred to as the “apple of madness,” believing that eating it could cause insanity. These fears had no scientific basis.
- Record for length. The longest eggplant was grown in India and reached a length of 1.5 meters.
- Cooking wisely. Eggplants behave like a sponge, absorbing oil when frying. To reduce the fat content of the dish, they are often soaked in salted water beforehand.
Eggplant is not only delicious, but also an extremely useful vegetable that can enrich your diet and contribute to your overall health. Eating eggplant on a regular basis helps maintain heart health, improve digestion, control weight and protect your body from free radicals. This product is great for both everyday meals and holiday dishes. Don’t forget to add it to your menu!
To learn about the benefits of other products, go to the Benefits food page.