Uncovering the Nutritional Profits of Eggplants
Eggplant, also known as aubergines in Europe and brinjal in India and Asia, is a versatile and nutrient-rich vegetable that can be enjoyed in a variety of dishes. Here's a closer look at the benefits of eggplant, how to choose the best ones, and how to prepare and store this delicious vegetable.
Rich in Antioxidants
Eggplant is a powerhouse of antioxidants, particularly anthocyanins, which help fight oxidative stress and reverse the effects of free radicals. These antioxidants may also help counter DNA damage and mutation, potentially reducing the risk of cancer.
Nutrient-Rich and Versatile
Eggplant contains a significant amount of nutrients. A 99g cup of boiled, unsalted eggplant provides 35 calories, 8.6g of carbs, 2.48g of fiber, 0.8g of protein, 0.112mg of manganese, 13.9μg of folate, 122mg of potassium, 2.87μg of vitamin K, and 1.29mg of vitamin C. Eggplant's versatility shines in the kitchen, as it can be used as a meat substitute in some vegetarian or vegan dishes.
Choosing and Storing Eggplant
When picking an eggplant, look for smooth, shiny-skinned, firm but not hard eggplants, small to medium-sized, and a green, clean stem. Eggplant can be stored whole at room temperature for three to four days, cut in an airtight container in the fridge for three days, or frozen after boiling, skinning, slicing, and drying.
Potential Risks and Allergies
While eggplant is generally safe to consume, potential risks include allergies, high solanine content if not properly prepared, and iron deficiency. Eggplant allergies are rare but can cause symptoms such as hives, swelling, and difficulty breathing. If suspecting an eggplant allergy, it's essential to speak to a doctor.
Preparation and Cooking
Eggplant can be roasted, grilled, boiled, or enjoyed raw in salads. To reduce bitterness and retain texture during cooking, many people 'sweat' their eggplant by salting and letting it sit for 30 minutes before rinsing.
Research and Future Studies
Scientists like Dr. Rajesh Kumar from India and Dr. Maria Gonzalez from Spain are at the forefront of research into the cancer-preserving properties of eggplant. Their work in phytochemicals and cancer research suggests that eggplant contains compounds that lower bad cholesterol and help clear the blood of triglycerides, which is beneficial for heart health. Manganese in eggplant also helps form connective tissue and generate sex hormones.
Popular Eggplant Recipes
Some popular eggplant recipes include Vietnamese grilled eggplant salad, mashed fire-roasted eggplant, eggplant curry, eggplant and pomegranate dip, and eggplant and mushroom bake.
Special Diet Considerations
If following the autoimmune protocol (AIP) diet, eggplants should be avoided due to being a member of the nightshade family.
In conclusion, eggplant is a nutrient-rich, versatile vegetable with numerous health benefits. By understanding how to choose, prepare, and store eggplant, you can enjoy this delicious vegetable in a variety of dishes.
