Eggplant is a common fruit that originated from South Asia where it is normally cooked alongside other vegetables. Eggplants vary in sizes and colors. The most common eggplants have a color of purple, although eggplants are also available in red, green, and black.
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Eggplants are not only delicious and have a very soft texture when cooked, but they also provide various health benefits.
Nutrients & Benefits of Eggplants
Here are the nutrients contained in one cup of eggplant and its benefits to our health.
- Calories: 20 kcal
- Carbohydrates: 8 grams
- Fibers: 3 grams
- Manganese: 7% of the Recommended Daily Intake (RDI)
- Magnesium: 10.6 milligrams
- Potassium: 117 milligrams
- Vitamin C: 3% of the RDI
- Protein: 1.5 grams
Benefits of Eggplants
Eggplants are high in antioxidants
Studies found that eggplants are high in anthocyanins, it is a type of antioxidant that helps protect the body from free radical cells.
Polyphenols in eggplants also help to protect the body from cancer. Additionally, antioxidants in eggplants are useful to prevent further growth of tumors.
Eggplants improve heart health
Eggplants have all the necessary compounds needed to protect heart health. These compounds include vitamin B, potassium, fiber, and antioxidants.
Additionally, studies conclude that by consuming anthocyanins, you have a higher chance of reducing blood pressure.
Helps control blood sugar level
Another most important benefit of consuming eggplants is the high chance of improving blood sugar levels.
The high level of fibers in eggplants can slow the rate of digestion and the absorption of sugar. Moreover, polyphenols in eggplants also increase insulin production.
Dishes You Can Make Using Eggplants
If healthy foods sometimes create the impression of being less tasty, this is not the case of eggplants. Eggplants are very easy to add to numerous dishes and they create rich flavor when cooked.
Here are some of the dishes that you can make at home with eggplants.
Ratatouille is a type of dish that originated from France. The dish was made famous thanks to the Disney movie with the same title.
Ratatouille is a vegetarian dish made of vegetable pieces mixed with a tomato-based sauce. Normally, you cut eggplants, zucchini, paprika, and tomato as the vegetables.
Baba ganoush is a Mediterranean dipping sauce that is eaten with pita bread. It is made mostly of roasted and mashed eggplants, combined with tahini and olive oil.
To see the best usage of the sauce, please read this article.
Grilled Eggplants With Salmon
Eggplants are best when it is grilled properly. Typically, grilled eggplants are versatile and can go with many dishes. But one of the most famous dishes to eat alongside grilled eggplants is grilled salmon.
Tomato Eggplant Tartines
The simplest use of eggplants would be to make an eggplant tartine. It is perfect for breakfast and all you need is bread, tomato slices, and parmesan cheese.
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