- Nutritional values of eggplant
- Health benefits
- Eggplant: how many to eat
- Can aubergines be eaten raw?
- How to use eggplant in cooking
- How to remove the bitterness from aubergines
- How to freeze eggplant
- Contraindications and side effects
La aubergine it is an annual herbaceous plant with a summer cycle belonging to the Solanaceae family, which spread in Europe only in the fifteenth century and only in places that had a climate suitable for its cultivation: the aubergine in fact requires a temperature of about 22-25 ° C during the day in order to grow optimally.
It is a typical plant mainly of south-eastern Asia and Africa: in Europe and the United States it is abundantly cultivated, but it does not appear to be one of the most widespread from an economic point of view. Also from the point of view of the terrain, the aubergine a plant appears that requires a soil rich in nutrients: for example, the lack of magnesium in the soil does not allow the plant to grow.
The fruit, which can have different shapes, from the most rounded to the most elongated ones, can have different colors depending on the species of aubergine and is commonly used in the kitchen as a side dish for main courses or as a condiment for tasty first courses.
The official name of this plant is Solanum melongena L. and, like all plants of the family to which it belongs (peppers, tomatoes, potatoes and tobacco) it may contain a substance, called solanine, with potential toxic effect. In particular, we will deepen this topic at the bottom of the article, in the paragraph dedicated to contraindications.
The presence of numerous antioxidants and a limited amount of carbohydrates, however, make the aubergine an important vegetable, which we recommend adding to your diet.
Eggplant: calories and nutritional values
La aubergine it is a very important source of vitamins, minerals and dietary fiber. It also contains a good dose of phytonutrients including some flavonoids and chlorogenic acid.
The aubergine should be consumed after cooking, but a recent study showed that heat treatment does not decrease the antioxidant content present in the fruit.
The few calories of eggplant make this vegetable a low-calorie food, which provides only 25 calorie per 100 gr of product and therefore suitable for diets to lose weight. In addition, its limited carbohydrate content and the presence of a good amount of fiber make it an excellent food even for those suffering from type 2 diabetes mellitus.
La aubergine it is also rich in various micronutrients. In particular, we can find a good amount of phosphorus and potassium (about 5% of the recommended daily intake) and lower amounts of iron, calcium, sodium and zinc (respectively 2%, 1,4%, 1,7% and 1,8% of recommended intakes for each of the minerals mentioned.
With regard to Vitamins, aubergines contain a lot of vitamin C and B vitamins: in particular thiamine (B1), riboflavin (B2), niacin (B3), vitamin B6 and folate (vitamin B9, folic acid). For greater clarity we report below the table with nutritional values some aubergines.
| Nutritional values per 100g of eggplant: | |
|---|---|
| Acqua | 92,7 g |
| kcal | 25 |
| Protein | 1,1 g |
| Grassi | 0,1 g |
| Carbohydrates | 2,6 g |
| Fiber | 2,6 g |
| Iron | 0,3 mg |
| Sodium | 26 mg |
| Potassium | 184 mg |
| Phosphorus and Potassium | 33 mg |
| Vitamin C: | 11 mg |
| Vitamin B1 | 0,05 mg |
| Vitamin B2 | 0,05 mg |
| Vitamin B3 | 0,6 mg |
| Vitamin B6 | 0,08 mg |
| Glycemic index | 20 |
| Cholesterol | 0 g |
Eggplant: health benefits
The antioxidant molecules and phytochemicals present in eggplant give this vegetable several beneficial properties. In particular, aubergine is useful for preventing constipation, promotes cardiovascular well-being and has a good antioxidant action. In addition, the extracts of this vegetable are used as antimicrobials and antivirals. Now let's see all the details in detail benefits of eggplant.
✓ Treatment of constipation
As we have anticipated in the previous paragraphs, aubergine is a very high fiber vegetable and can be considered a good natural laxative. Precisely for this reason it is an excellent ally in case of constipation: the fibers contained in the eggplant peel are not digested in our intestine, they are partly fermented by the bacterial flora and partly recall water in the intestinal lumen.
Both mechanisms just described increase intestinal motility, improving the condition of constipation. Furthermore, the peel of the aubergine and part of the pulp seem to stimulate the secretion of bile, which has a physiological laxative effect.
✓ Cardiovascular protective effect
The properties of eggplants (both raw and grilled) to decrease the risk of cardiovascular diseases. Administration of eggplant over a period of 30 days improved ventricular function and blood flow in the aorta following an ischemic attack in mice.
✓ Antioxidant effect
Among the benefits of eggplant we also find those antioxidants. As we have anticipated, in fact, the aubergine contains several phenolic compounds with an anti-oxidant action. Among these we mention chlorogenic acid, caffeic acid and nasunin. The latter molecule is able to fight free radicals, thanks to its ability to chelate iron, a particularly reactive metal.
✓ Anti-angiogenic action and cancer prevention
Nasunin also has the ability to inhibit the formation of new blood vessels and therefore appears to be useful in slowing the formation and multiplication of cancer cells.
✓ Against high cholesterol
In recent years the eggplant has been widely used, precisely because of the amount of polyphenols contained in it, as a cure in case of high blood levels of total cholesterol and LDL cholesterol, especially in South American countries.
In this regard, some studies have positively evaluated the properties of eggplant to lower cholesterol levels. However, it should be noted that these studies were carried out on a relatively small sample of people and the effect of aubergines on cholesterol cannot be separated from a healthy and balanced diet.
✓ Benefits for the skin
Finally, aubergine is widely used in cosmetics for the preparation of moisturizing masks for dry and oily skin.
Eggplant: how many to eat
Eggplants belong to the food category of vegetables and, as such, one serving is equivalent to about 200 grams, weigh raw. More practically, one serving is equivalent to about 1 medium-sized eggplant. Due to its many benefits, it is possible when they are in season consume aubergines even every day, to the extent of one or two servings a day. To further vary the diet, however, it is advisable to alternate aubergines with other seasonal vegetables.
Can aubergines be eaten raw?
The eggplants they should be eaten cooked since, when raw, they contain solanine, a substance also present in potatoes that can be toxic to the body. Specifically, solanine poisoning can cause nausea, vomiting, abdominal cramps, headaches, and other stomach upset. Clearly, the quantity of solanine taken (and therefore its effects) will be proportional to the quantity of raw aubergines ingested. In any case, for eliminate solanine just cook the aubergines. In addition, more mature fruits contain less solanine.
Eggplant: some tips for use
La aubergine it is a typically summer vegetable, which is well suited to being grilled or grilled and seasoned with a little extra virgin olive oil, to accompany meat or fish dishes. The aubergines thus prepared can then also be frozen, to be consumed at different times of the year.
In Italy the aubergine it is often fried (although it is certainly not the best method to consume it) and thus used for the preparation of traditional dishes such as pasta alla norma or eggplant parmigiana. However, it can also be baked, steamed or boiled to create lighter, fresher soups or dishes.
To choose a good eggplant it is advisable to try it and choose a vegetable that is not too hard, which would probably be unripe. On the contrary, one rotten eggplant it is soft, wrinkled and brown in color and, once opened, has dark parts in the pulp. Furthermore, once opened we advise you to use it within a short time to prevent its pulp from blackening quickly. Alternatively, you can sprinkle the pulp with lemon juice.
Face mask with eggplant
In addition to being consumed as a food, with aubergines we can also prepare some simple and effective beauty recipes. Below we propose one face mask based on eggplant with moisturizing and antioxidant properties.
To prepare an aubergine face mask at home, you need to blend the pulp of ½ raw eggplant (without peel) with 2 tablespoons of natural white yogurt (without added sugar). The mask obtained should be applied on the face and, to spread it better on the skin, you can use a flat brush or a spatula with a silicone tip. It should be left on for 15 minutes and then rinsed with warm water. During the rinsing operation we can help with a reusable cotton or bamboo cloth or pad, to be used on the face with delicate circular movements.
How to remove the bitterness from aubergines
Eggplants can sometimes have a rather bitter aftertaste, which risks ruining our recipes. This is mainly due to the presence of solanine in eggplants. For eliminate the bitterness from aubergines (and therefore also remove the solanine) proceed by first removing the green petiole, then cut into slices (from raw), sprinkle with coarse salt and let themselves rest for a couple of hours. For a better effect, it is possible to put the slices of eggplant sprinkled with salt in a colander, in order to facilitate the release of bitter water of vegetation. After this time, it is necessary to wash the aubergines thoroughly under running water to remove the salt.
How to freeze eggplant
One of the best ways to preserve these vegetables is to freeze them. In this way we will be able to stock up on aubergines, possibly buying them when they are in season, and store them in the freezer for several months. For freeze raw eggplants you can proceed as follows:
- Wash and dry the aubergines;
- Cut them into slices or cubes;
- Put them in a special bag and then in the freezer.
it is also possible freeze cooked aubergines, simply placing them in the freezer once cooked and cooled.
Are eggplants bad for you? Contraindications and potential negative effects
also the eggplant they are not without contraindications. We have stated it from the beginning: the aubergine, like all the other plants belonging to the Solanaceae family, contains the solanine.
Solanine is a toxic compound, which the aubergine produces precisely to defend itself from predators. Although the quantity present in the aubergine is less than the maximum quantity that we can tolerate, it can cause a problem. For this reason it is not recommended to consume it raw: the quantity of solanine decreases with increasing maturation and cooking. Also a precaution in case of gastritis or gastric reflux as aubergines could increase the sensation of acidity. Also, remember that eggplants have a low purine content and are among the foods that it is possible to eat in case of gout or high uric acid levels.
Did you already know these benefits of eggplant? How do you consume them? Share your recipes or personal experiences with us
