Eggplant: all the properties and health benefits

Origin of the eggplant

The eggplant plant (Solanum melongena), which does well in hot, dry and sunny climates, belongs to the Solanaceae familysuch as tomato, pepper and potato, and is related to tobacco, as revealed by the presence of nicotine in the seeds (in totally harmless doses).

From a botanical point of view eggplant is a fruit It is found in many different shapes, sizes and colors. They can be more or less long and thick. There are white, yellow, green, striped and even orange.

The origin of the eggplant, which It is harvested from June to October, is found in southeastern India, where it has been consumed for more than 4,000 years, and where it is known as brinjal. From there it gained ground in Asia and in the 6th century it appears in a Chinese agricultural treatise.

Conflicting feelings have been awakened in different places and times at the sight of an eggplant. The Romans and the inhabitants of central and northern Europe have resisted its charms for centuries, due to its botanical affinity with some toxic plants (henbane, mandrake, belladonna…).

Today China is by far the world’s leading producer, with almost 20 million tons per year. India follows with half, while Spain produces about 175,000 tons. The harvest from Castilla-La Mancha stands out, where the denomination of origin exists “aubergines from Almagro”, small in size and rounded in shape.

Eggplant nutritional values

How many calories does an eggplant have?

For every 100 grams of eggplant, we find:

calories: 21 caloriesproteins: 1.2gfats: 0.2gcarbohydrates: 2.6gFiber:1.3

Eggplant properties

Eggplant is composed mainly of water (92.6%). This, added to its low fat content, makes it very light.

Fiber is, apart from water, the main component of eggplant. Of the soluble type, it favors the good state of the bacterial flora and decreases the consistency of the feces, which helps their elimination

Regarding its micronutrients, its contribution in potassium (240mg/100g) and folic acid (13mcg). It is also rich in vitamin B6, vitamin B1 and magnesium. As reflected by its purple color, eggplant also contains anthocyanins, antioxidant action.

The most valuable properties of the eggplant are not due to its richness in vitamins and minerals, but to specific chemical compounds found mainly in the skin and seeds. These substances (with a bitter taste) stimulate the proper functioning of the liver and the emptying of the gallbladder.

In spite of everything, today she is viewed with caution due to her tendency to absorb added fat during preparation. However, it is a food of very beneficial properties on fatty acid digestion, blood pressure, kidney health, and general disease resistance. It is not surprising that it is part of exquisite dishes in the traditional cuisines of Asia, the Middle East, North Africa and southern Europe.

Eggplant Benefits

Eggplant, in addition to protecting the liver and providing antioxidants, is rich in fiber that helps eliminate cholesterol from other foods. Take note of its main health benefits:

digestive. Eggplant can be considered a light and digestive food as long as it is cooked properly.lower cholesterol. Both the fiber and the chemical substances found especially in the skin and the seeds contribute to maintaining cholesterol at optimal levels. Some compounds in brinjal inhibit cholesterol synthesis in the liver, while others prevent it from oxidizing and sticking to arterial walls. Helps control sugar. It is appropriate for diabetics because it contains very few carbohydrates, a lot of fiber, which slows the absorption of sugars from other foods, and substances that help keep it under control, such as trigonelline. Diuretic. The most abundant mineral is potassium and it contains almost no sodium, which favors the elimination of liquids and reduces blood pressure (if you don’t add too much salt when cooking it). This facilitates the work of the heart and supports the elimination function of the kidneys. Good for the nervous system. The presence of vitamin B6, B1 and magnesium in significant amounts indicate it to strengthen the nervous system and improve mood. Vitamin B6 is especially recommended during pregnancy, as it prevents gestational diabetes and relieves nausea.Caution: people with a tendency to form kidney stones should only consume them occasionally, as they contain a large amount of oxalates, which favor initial crystallization.antioxidant power. In addition, aubergines contain a dozen very powerful antioxidant phenolic acids and anthocyanins – pigments that give the characteristic dark color to the skin – such as nasunin. Both types of compounds prevent the oxidation of cholesterol –one of the causes of its becoming a health problem– and thereby prevent both cardiovascular disorders and degenerative diseases.Protect the brain. Nasunin especially protects the membranes of neurons, thus preventing and combating various nervous disorders. Its usefulness in the fight against cancer has also been investigated because it inhibits the formation of new blood vessels that feed tumors and combats the undesirable accumulation of iron in tissues.

Eggplant in the kitchen

To benefit from all the properties of the aubergine, it is necessary to prepare it properly.

Best whole and roasted

The healthiest and most digestive ways to consume it are roasted whole in the oven, grilled and then lightly seasoned or worked into vegetable pates.

Fried also like, although it is less advisable. Certain precautions must be taken so that the pulp do not absorb too much fat, which multiplies the calorie intake and makes it more indigestible (the 15 calories of 100 grams raw can be transformed into 300).

To obtain a denser pulp that absorbs less oil, it is necessary to salt it before cooking. Thus the sodium molecules attract water to the outside and extract moisture from the meat.

The Orient is used more roasted than fried. When cooked, it acquires an earthy aroma and a honeyed meat texture that can be tasted in traditional recipes from the Middle East and southern Europe, such as different aubergine purees -such as babaganush or the mutabal–, pasta alla norma (Sicily), melanzane parmigiana (Naples), moussaka (Greece) or imam bayaldi (Turkey), which literally means “fainted monk” and consists of simple stuffed aubergines, generously bathed in oil made of olives.

Mediterranean flavors

This vegetable pairs easily with ingredients such as garlic, onion, zucchini, pepper and tomato. Beyond the vegetable pates and other recipes that come from the East, in France, for example, the ratatouillevery similar to our ratatouille, and in Catalonia the escalivadabased on aubergine, onion and roasted pepper.

Any dish made with aubergine can be flavored with aromatic plants such as oregano, thyme, marjoram and parsley, or others more typical of the Near East such as coriander.

baked, amazing

From a culinary point of view, one of the best ways to prepare eggplant is also baked. This method notably improves its texture by consolidating its meat, and uniquely concentrates the flavors, especially if a gas oven or oven is used. the traditional firewood, since they dry out the food a little more than the most modern electric ovens.

But this vegetable admits any form of preparation, such as stewing (with plenty of onion so that it does not cling to the bottom of the casserole), roasting or the healthy steamed method.

In any case, eggplant combines well, whatever the variety, with olive oil, olives, tomato, carrot, pepper, zucchini and with almost all cereals, especially rice and couscous.

Eggplant pate

It is usually served, in its countries of origin, with pita bread, but it can also be accompanied with some toast or corn crackers, or served as an appetizer, starter or garnish for some dishes.

The most surprising thing about this vegetable is that it allows you to create sweet recipes, such as fried eggplant with cane syrup or jam.