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Health Benefits of Eggplant

Anu | March 23, 2013 Comment

The main health benefits of eggplant are in the low calorie content it has (1 cup cooked provides 27.7 calories), the fiber it provides, and the antioxidants it contains. It has zero cholesterol and negligible fat content, and as such it’s an ideal vegetable to include in any weight-loss plan.

The eggplant is also known as brinjal, aubergine, vangi, vankaya, kathrikai, and baingan. Belonging to the Solanaceae or nightshade family (which includes tomatoes, potatoes, and peppers), the eggplant is believed to have originated in India, and has been grown there and in China for over 1500 years. It was later introduced to Europe by the Arabs, to Africa by the Persians, and to America by the Spaniards.

Eggplants come in many shapes, sizes, and colors ranging from blackish purple to purplish green to gold and white. Some varieties have a striped peel. The common varieties are the oval, round, and elongated, purple eggplants.

Eggplants and Health

Quick Facts

Eggplant is a very good source of fiber and various vitamins and minerals such as thiamin (vitamin B1) , vitamin B6 (pyridoxine) vitamin B3 (niacin), potassium, magnesium, copper, and folate.

Eggplant also contains important phytonutrients that include phenolic compounds, such as caffeic and chlorogenic acid, and flavonoids, such as nasunin which function as antioxidants.

Nasunin has been shown to protect brain cell membranes from oxidative damage, and thereby prevent cancer, and problems associated with aging; while chlorogenic acid has been shown to prevent the growth of cancerous cells, reduce LDL or bad cholesterol, improve blood circulation, lessen free radical damage in joints, which is a primary factor in rheumatoid arthritis.

Eggplant is a very versatile vegetable and can be prepared in a number of ways: it can be sauteed, stir-fried, roasted, grilled, baked, stewed, stuffed, dried, and made into chutneys and pickles. In Indian cooking, eggplant is very popular because of this versatility, and is used in dry and gravy curries, in lentil soups and stews, and in chutneys and raitas.

Cooking Tips

Eggplants taste best when fresh. If you need to store them, wrap them in plastic and store in the refrigerator for 2-3 days. They don’t keep fresh for long, so use them while the stems are green and fresh, and before they start developing brown spots.
Because of its spongy texture, eggplants absorb a lot of oil. To prevent this, salt the pieces for about 10 minutes before cooking, and press out the air and water out of the pieces. This also removes the bitterness. Pat dry with a paper towel for stir-fries.
To prevent the cut eggplant from discoloring, keep the pieces immersed in a bowl of water.
Use fresh, tender eggplant. If you use old ones, as the skin is tough, it takes a while to cook, while the flesh gets overcooked.