Aubergine, also known as eggplant, is a highly nutritious vegetable that is low in calories. Two tablespoons (30 g) of aubergine contain only 80 calories, making it an excellent addition to any weight loss diet.
In addition to its low calorie content, aubergine is also high in fiber, vitamins, and minerals, all of which promote digestive health and overall well-being. Specifically, aubergine is a good source of potassium and vitamin B6, which are essential for maintaining healthy blood pressure and brain function.
Additionally, aubergine contains antioxidants that have been shown to reduce inflammation and protect against chronic diseases. Let's explore some of the many health benefits of this versatile ingredient.
Low-Calorie Content Makes It Ideal for Weight Loss
As mentioned earlier, aubergine is an excellent ingredient for weight loss diets because it is low in calories. In fact, one cup (100 g) of cooked aubergine contains only 25 calories. Moreover, aubergine is rich in fiber which makes you feel full for longer, thereby reducing your overall calorie intake. Adding aubergine to your meals can prevent overeating and help with weight loss.
Aubergine is a good source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber adds bulk to the stool, facilitating its passage through the digestive tract and preventing constipation. Moreover, fiber promotes healthy gut bacteria, which is essential for overall digestive health. Consuming aubergine can help prevent digestive disorders such as bloating, gas, and diarrhea.
Rich in Antioxidants that Support Overall Well-Being
Aubergine is rich in antioxidants such as nasunin and chlorogenic acid, which protect the body against damage from free radicals. Antioxidants also play a vital role in reducing inflammation in the body, which can lead to chronic diseases such as cancer and heart disease. Additionally, nasunin, which gives aubergine its characteristic purple color, is known to protect brain cells from damage and promote cognitive health.
Good Source of Vitamins and Minerals, such as Potassium and Vitamin B6
Aubergine is a good source of vitamins and minerals, such as potassium and vitamin B6. Potassium is essential for maintaining healthy blood pressure and heart function, while vitamin B6 is crucial for brain development and function. Moreover, aubergine is rich in folate, which is a B-vitamin that is necessary for the production of red blood cells and the prevention of anemia. Folate also plays a vital role in fetal development during pregnancy.
May Help Lower Cholesterol Levels and Prevent Heart Disease
Studies have shown that consuming aubergine can help lower cholesterol levels in the body, thereby reducing the risk of heart disease. The soluble fiber in aubergine binds to cholesterol in the intestines and prevents its absorption into the bloodstream. Moreover, aubergine is rich in compounds such as phenols, which have been shown to reduce oxidative stress and inflammation in the body, both of which are risk factors for heart disease.
May Have Anti-Inflammatory Benefits for Joint Health
Aubergine contains compounds such as anthocyanins and flavonoids, which have potent antioxidant and anti-inflammatory properties. These compounds have been shown to reduce joint pain and stiffness in people with osteoarthritis. Moreover, aubergine is a good source of vitamin C, which is essential for the production of collagen, a protein that plays a crucial role in maintaining the structure of joints and bones.
May Improve Brain Function and Cognitive Health
As mentioned earlier, aubergine is rich in nasunin, an antioxidant that has been shown to protect brain cells from damage and improve cognitive function. Moreover, aubergine is a good source of potassium, which is necessary for proper brain function. In addition, aubergine contains compounds such as choline, which is essential for the production of acetylcholine, a neurotransmitter that is necessary for memory and learning.
Versatile Ingredient that Can Be Used in Many Different Types of Cuisine
Aubergine is a versatile ingredient that can be included in a wide range of dishes, from traditional Mediterranean cuisine to Asian stir-fries. Its mild flavor and texture make it a great addition to stews, curries, and soups. Moreover, aubergine can be grilled, roasted, or baked and used as a healthy substitute for high-calorie ingredients such as cheese and cream.
Seasonal and Sustainable Crop that Grows in Many Parts of the World
Aubergine is a seasonal crop that grows in many parts of the world, making it widely available and affordable. Moreover, aubergine is a sustainable crop that requires less water and pesticides than other vegetables such as tomatoes and peppers. By choosing aubergine as a part of your diet, you can support local farmers and reduce the environmental impact of your food choices.
A Delicious Addition to Any Healthy Diet
Aubergine is a delicious and nutritious vegetable that can be incorporated into any healthy diet. Its low calorie content, high fiber content, and rich nutrient profile make it an ideal food for weight loss, digestive health, and overall well-being. Moreover, aubergine has been shown to have numerous health benefits, including reducing the risk of chronic diseases such as heart disease and cancer. So go ahead and enjoy this versatile vegetable in all its forms!
Eating healthy is a form of self-respect.
5 Frequently Asked Questions (FAQ) About Aubergine
1. What are the health benefits of aubergine?
Aubergine is low in calories and high in fiber, making it a great food for weight loss and weight management. It is also rich in antioxidants and other nutrients, such as potassium, vitamin B6, and folate, that can help improve heart health, brain function, and digestion.
2. How do you cook aubergine?
Aubergine can be cooked in a variety of ways, including grilling, roasting, frying and sautéing. It can also be used as a meat substitute in vegetarian dishes, such as moussaka or ratatouille. Before cooking, aubergine should be sliced and salted to remove excess moisture and improve flavor.
3. Is aubergine a fruit or a vegetable?
Aubergine is technically a fruit, as it develops from a flower and contains seeds. However, it is commonly used as a vegetable in cooking and is often referred to as a vegetable in culinary contexts.
4. Can aubergine be eaten raw?
Aubergine is typically eaten cooked, as raw aubergine can be tough and bitter. However, it can be eaten raw in some dishes, such as salads, when sliced thinly and marinated in acidic dressings.
5. Is aubergine safe for people with food allergies?
Aubergine is not a common allergen, but it can occasionally cause allergic reactions in some people, particularly those who are allergic to other nightshade vegetables, such as tomatoes or bell peppers. Symptoms can include skin irritation, itchiness, and difficulty breathing.