Today I will be talking about a very healthy vegetable namely eggplant. They are also known as aubergines. It is one of the most important ingredient in many international dishes available worldwide such as Italian eggplant Parmesan, Chinese Szechuan eggplant, Moroccan eggplant salads, Indian curry and Middle Eastern eggplant dip. It is also one of the easiest kinds of vegetable to prepare. There are no seeds to deal with and no messy juice therefore it is easy to cook. Importantly, there are two the most known versions of eggplants: Italian and Chinese that have different textures and shapes but still have similar characteristics which will be discussed further.
One of the most known healthy characteristics of eggplants are their low calories content. This fact helps people to control their weight easily. They provide only 35 calories per a cup. According to the University of Michigan Health System, limitations of calorie intake helps to lose or at least maintain weight. Vegetables and fruits including those with low calorie density such as aubergines are able to provide effective assistance with above mentioned issues. As a consequence, this kind of vegetable is an effective tool with weight issues.
Another issue is fiber content. According to Colorado State University, each cup of cooked eggplant with the skin provides 2.5 grams of fiber that in turn helps to lower and regulate levels of cholesterol and blood sugar. It is suggested for adults to consume at least 14 grams of fiber for each 1,000 calories in the diet. Consequently, aubergines that are rich in fiber content are able to provide a real assistance with this concern.
One more aspect is the amount of phytochemicals. Exactly those nutrients are found in high quantities in aubergines. As the University of Michigan Health System suggests people who eat more of them have a lower risk for heart disease which makes those plant food almost a “must” for heart health- oriented people. In fact, eggplants and other purple plant foods such as grapes and blueberries provide photochemicals which are known as anthocyanins. Nasunin, a type of anthocyanin, is in its nature a cardioprotective antioxidant which is unaffcted by the process of cooking and does not destroy healthy nutrients and makes “cooked” eggplant to be healthy.
One more point worth mentioning is the amount of sodium. Good news for those that try to balance the amount of sodium. Eggplants are almost sodium-free, to be specific just 1 milligram of sodium per a cup of cooked eggplant. It is known that high sodium amount can lead to high blood pressure and increase the risk for such problems as strokes and various heart and kidney diseases. It is often advised to limit the amount of sodium consumption to no more than 2,300 milligrams per day. In contrast to not very healthy sodium, eggplants are rich in potassium. This mineral helps to lower blood pressure and a cup of aubergine supplies us with 122 milligrams of this nutrient. The recommended dosage of which is at least 4,700 milligrams per day.
All in all, eggplants are a very actively globally used kind of food which is easy to prepare thanks to its structure. It is very healthy due to a number of nutrients available in them. Further, it also preserves its healthy characteristics even after cooking procedures.