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Eggplant - an uncountable health-beneficial vegetable
Table of Contents
1. Nutritional composition of baklazan
Baklazan provides approximately 25 kcal and 3 g of fiber per 100 g of raw product. It is also rich in vitamins such as C and K, as well as mineral ingredients such as potassium and manganese. Baklazan contains nasunin, an antioxidant that can contribute to cell protection. Due to its high water content of 92%, baklazan is an excellent source of hydration for the body. This nutritional composition makes baklazan a valuable component of a varied diet.2. Aubergine has health implications
Through its nutritional value and bioactive components, aubergine may have a positive impact on heart health and blood vessel function. As a rich source of potassium and acetylcholine, it plays a significant role in regulating blood pressure, which is of utmost importance in preventing cardiovascular diseases. Moreover, its high fiber content promotes a decrease in LDL cholesterol ("bad"), thereby reducing the likelihood of atherosclerosis. The antioxidants present in aubergine, such as nasunin, provide protection for cells against harmful effects of oxidative processes, which can negatively affect the state of blood vessels and the heart (F. Yarmohammadi, M. Ghasemzadeh Rahbardar, H. Hosseinzadeh 2021).3. Avoiding the Development of Cancers
Research indicates that nasunin, an effective antioxidant component, effectively supports the process of neutralizing free radicals. These unstable molecules can lead to cell damage and genetic mutations, thereby increasing the risk of developing various types of cancers (T. M. Barber et al. 2020). Furthermore, the fiber content in eggplants promotes the health of the digestive tract through its positive impact on gut motility and microbiome (T. M. Barber et al. 2020). Therefore, eggplant is an extremely valuable dietary component that can play a significant role in cancer prevention.4. The carbohydrate economy
The ingestion of eggplants may be particularly advantageous for individuals with diabetes and insulin resistance. The elevated proportion of strong antioxidants, including anthocyanins, enables it to effectively eradicate free radicals, which are responsible for cell damage. As a result, it may have an impact on lowering the risk of diabetes-related complications, such as neuropathy or kidney impairments. Antioxidants in eggplants also support the insulin sensitivity of tissues, which can aid in preventing insulin resistance and its repercussions, including type 2 diabetes. Regular intake of this vegetable can also contribute to maintaining a stable blood glucose level. Some research indicates that eggplants may inhibit the activity of digestive enzymes responsible for digesting carbohydrates, thus causing the blood glucose level to rise more slowly after a meal. This makes them a valuable component of the diet for both people with diabetes and those who wish to effectively manage their metabolic health (F. Yarmohammadi, M. Ghasemzadeh Rahbardar, H. Hosseinzadeh 2021).5. Mental functions
Although not directly associated with improving mental function, eggplant is a rich source of nutrients that support brain health. A significant amount of antioxidants, including vitamin C and phenolic compounds, plays a key role in protecting brain cells from degeneration caused by oxidative stress. Anthocyanins, which are also present in eggplants, can contribute to preventing inflammation in the brain and increasing blood flow, which in turn can protect against memory loss and other age-related mental impairments (L. Baroni, A. R. Sarni, C. Zuliani 2021). Additionally, the high fiber content in eggplants helps maintain a stable blood sugar level, which is essential for maintaining focus and efficiency of mental processes.6. Will Aubergine be advantageous for everyone
Eggplant is generally a safe dietary choice, but there are certain aspects that should be given special attention in certain groups of people.7. Solanine, also referred to as steroidal alkaloids, which are present in eggplants, but also in other plants of the nightshade family such as potatoes, tomatoes, and peppers (M. Karaca, O. Erbas 2024).
Despite the fact that baklazan contains natural toxins known as solanins which can be harmful in large quantities, the regular consumption of this vegetable does not lead to safe levels of these substances being exceeded. However, individuals who are particularly sensitive to solanins may experience digestive issues or allergic reactions (M. Karaca, O. Erbas 2024).8. Hypersensitivity to oats
Hypersensitivity to oats is relatively uncommon but can occur. Possible symptoms include rashes, itching, difficulty breathing, and even anaphylactic shock, particularly in individuals who are allergic to other vegetables from the nightshade family, such as tomatoes, potatoes, or peppers (O. N. Berghi et al., 2021).9. Iron absorption
Baklazan contains phytines that are capable of binding to iron and hindering its absorption. Persons with iron deficiency or anemia risk should carefully consider this effect when incorporating baklazan into their diet (E. V. Shikh et al. 2023).10. A set of guidelines for using baking soda
Required ingredients (for 3 servings): 500 g of baking soda (2 pieces), 5 g of garlic (cloves), 6 ml of lemon juice (spoon), 35 g of tahini (three teaspoons), 20 ml of olive oil (two teasps), 12 g of salted parsley (2 tablespoons); spices: pomegranate spices, 1⁄3 table of salt, salted pepper, pepper. Procedure for preparation: 1. Prepare the oven for 220°. 2. Cut the baking soda in half lengthwise, drizzle with oil, and place on a baking sheet lined with parchment paper. Bake until the inside is soft (35-40 minutes). After cooling, remove the insides and drain the liquid. 3. Press the garlic through a press. 4. Combine the baking soda inside, garlic, lemon juice, and tahini in a bowl and mix until a uniform consistency is achieved. Then gradually add olive oil and mix until a light, creamy consistency is obtained. 5. Add salted parsley, salt, smoked paprika, cumin, and a pinch of pepper. 6. Serve with bread. Nutritional value (per serving): – energy: 176 kcal, – protein: 3.9 g, – fat: 13.1 g, – carbohydrates: 13.7 g.11. A salad featuring grilled spinach
Ingredients (3 servings): 500 g green spinach (2 pieces), 240 g bell pepper (1 piece), 200 g cocktail tomatoes (10 pieces), 100 g feta cheese (1/2 pieces), 50 g red onion (1/2 pieces), 20 ml olive oil (2 teaspoons), 10 g garlic (2 cloves), 6 ml lemon juice (1 teaspoon), 1/2 teaspoon curry (instead of curry you can use a mixture of turmeric, cinnamon, cumin, and paprika), salt and pepper, fresh mint and basil leaves. Preparation: 1. In a bowl mix olive oil, lemon juice, garlic, curry, salt, and pepper. 2. Cut the green spinach into large pieces, drizzle with olive oil and season with salt and pepper. Grill for about 5 minutes on each side. 3. Cut the bell pepper into cubes, halve the cocktail tomatoes, and finely chop the red onion. In a bowl mix the fresh vegetables, the grilled spinach, the crumbled feta cheese, the prepared dressing, and the fresh herbs. 4. Season to taste with salt and pepper. Nutritional information (per serving): - Energy: 242 kcal, - Protein: 8.8 g, - Fat: 14.8 g, - Carbohydrates: 21.7 g.12. Greek-inspired Hungarian Style Gulas Made of Eggplants and Chickpeas
Required ingredients (for 4 servings): 750 g eggplant (3 pieces), 100 g onion (piece), 240 g bell pepper (piece), 45 g carrot (piece), 400 g canned tomatoes (piece), 800 g canned chickpeas (2 cans), 20 g garlic (4 cloves), 20 ml olive oil (2 tablespoons), Spices: 2 bay leaves, 1 teaspoon sweet paprika, 1 teaspoon ground coriander, 1 teaspoon oregano, ¾ teaspoon cinnamon, ½ teaspoon turmeric, ½ teaspoon pepper, salt to taste. Preparation: 1. Preheat the oven to 200°C, top and bottom heat. 2. Cut the eggplant into cubes, sprinkle with salt and leave to stand for about 20 minutes to remove bitterness. Rinse with water and dry. 3. Finely chop the onion, cut the bell pepper and carrot into cubes. 4. In a large pot, heat the oil, add the vegetables and fry for about 2–3 minutes. Then add the pressed garlic, bay leaf and spices. Fry for about a minute, stirring constantly. 5. Add the eggplant, canned tomatoes and chickpeas (including liquid). Mix well. Bring to a boil and simmer for about 10 minutes over low heat, stirring constantly. 6. Transfer to an ovenproof dish and bake for about 45 minutes. 7. Serve with preferred side dishes, such as pita bread and tzatziki sauce. Nutritional information (per serving): – Energy: 442 kcal, – Protein: 19.4 g, – Fat: 11.4 g, – Carbohydrates: 72.5 g.
