The aubergine, or Solanum melongena, is a delicious vegetable characteristic of the Mediterranean diet. Its texture and flavor make it possible to enjoy it in various dishes. However, its usefulness is not limited to how versatile it is in the kitchen but its contribution to health.
This article will explain the nutritional contribution that this vegetable offers you and the health benefits.
What is eggplant? Scientific name: Solanum melongena
The aubergine is a vegetable of the nightshade family (Solanum melongena) that has 90% water.
It has smooth skin, which is edible. The eggplant shell has a great nutritional value, so it can be consumed after removing the bitterness from it.
It has solanine, which can be toxic in the body if consumed raw, and is hypocaloric; therefore, it is ideal for including it in a weight loss diet.
Nutritional contribution of eggplant per 100 grams
- Carbohydrate 8.29
- Energy (kcal) 16.56
- fiber 2.4
- Magnesium 10.6
- Proteins 1.24
- Carbohydrates 2.66
Health benefits of eggplant
This vegetable is a powerful antioxidant and promotes biliary emptying. In addition to being a versatile food, it benefits health in general.
The contribution of antioxidants helps prevent heart disease while fighting free radicals.
Regular consumption of eggplant can help prevent acute myocardial infarction because it regulates blood cholesterol. It provides potassium and a tiny amount of sodium, reducing blood pressure.
It helps maintain an ideal weight.
The fiber content of this vegetable helps you feel full longer. The eggplant has a low caloric index, making it helpful in maintaining an ideal weight.
On the other hand, it is a diuretic, and it helps us eliminate liquids and improves their retention.
Of course, it must be prepared in the oven or roasted to fulfill this function. If it is eaten fried, we increase the number of calories because it absorbs too much oil.
Helps control sugar
It contains few carbohydrates while reducing the speed at which sugar from other foods is absorbed. In this way, the eggplant becomes an ally for patients with type 2 diabetes mellitus.
Eliminate viruses and parasites
This vegetable has chlorogenic acid, which can help eliminate or reduce parasites and combat free radicals.
If you drink eggplant water, you can take advantage of its anti-inflammatory and antibiotic properties.
Some scientific studies have highlighted that the contribution of polyphenols from eggplant can prevent certain types of tumors or cancer.
Consuming this vegetable regularly can provide the body with anthocyanins that block the passage of enzymes responsible for developing some types of cancer.
Prevents bone diseases
It has a hefty dose of minerals such as calcium, iron, phosphorus, potassium, magnesium, and folic acid, which are vital for preventing arthritis or osteoporosis.
It is suitable for pregnancy.
The significant contribution of iron reduces the possibility of developing anemia during pregnancy. In turn, it has a gift of folic acid that favors the newborn’s development.
It has many properties that make it essential in a healthy diet.
- It has 5% daily fiber, favoring intestinal transit
- It has potassium and folic acid, which strengthen the immune system.
- It is rich in vitamin B6 and B1
- Thanks to its anthocyanin and phenolic content, it is an antioxidant that delays aging.
- The eggplant shell has a depurative effect, and it has chemical compounds that promote liver health.
Advantages and disadvantages of eggplant
This vegetable has a wide variety of nutrients. Before including it in the diet, we share some advantages and disadvantages.
- You can get it at any supermarket
- Its cost is accessible
- Provides you with nutrients, vitamins, and minerals
- It is ideal for losing weight
- It is delicious
- The shell or skin is bitter, and you must learn to remove the painful sensation.
How is the eggplant consumed?
This vegetable is consumed cooked, and this is because it has solanine, an alkaloid substance that can cause adverse problems in the body.
The eggplant shell has nutrients, so its consumption is recommended, but you have to know how to remove the bitterness from the eggplant.
- How to remove bitterness from eggplants? To eliminate the bitter sensation, you have to cut the vegetable and add acceptable salt. Let it rest for about 10 minutes. Immediately the eggplant will begin to sweat or expel the bitter liquid. Finally, it should be washed with plenty of water.
- It can be consumed roasted, baked, stewed, among other presentations.
This vegetable has no contraindication. However, patients suffering from any disease related to the joints should consult a specialist.
Eggplant should never be eaten raw. For preparations in shakes or eggplant water, it must be cooked previously.