Baklažāni: 10 pārsteidzoši ieguvumi veselībai, uztura fakti un blakusparādības

Baklažānu ( Solanum melongena ) sauc arī par brinju vai baklažānu. Tas ir cēlies no nakteņu augu ģimenes. Tas ir bagāts ar šķiedrvielām un ar zemu kaloriju daudzumu.

Baklažāni ir pieejami dažādās krāsās, izmēros un šķirnēs. Šis dārzenis (tehniski auglis) satur arī vitamīnus, minerālvielas un antioksidantus, kas palīdz veicināt sirds veselību, kontrolēt cukura līmeni asinīs, samazināt vēža risku, uzlabot kognitīvo funkciju un palīdzēt zaudēt svaru.

Šajā rakstā mēs esam detalizēti apsprieduši baklažānu ieguvumus veselībai, kā arī to potenciālās blakusparādības. Turpini lasīt.

Kādi ir baklažānu ieguvumi veselībai?

1. maijs var veicināt sirds veselību

Tiek teikts, ka baklažāniem piemīt antioksidanta īpašības, kas var veicināt sirds veselību (1).

Konektikutas Universitātes Medicīnas skolas veiktais pētījums atklāja, ka neapstrādātiem un vārītiem baklažāniem bija kardioprotektīvās īpašības. Nasunīns, baklažānu polifenola komponents, ir labvēlīgs sirdij (2).

Cits pētījums, kas tika veikts ar hiperholesterinēmiskiem (augsta holesterīna līmeņa) trušiem, atklāja, ka baklažānu sula var pazemināt holesterīna līmeni plazmā un aortā (3). Arī ikdienas baklažānu uzņemšana varētu kontrolēt paaugstinātu asinsspiedienu stresa cilvēkiem (4).

2. Var kontrolēt cukura līmeni asinīs

Baklažāni ir bagātīgs šķiedrvielu avots, un tajos ir maz šķīstošo ogļhidrātu. Tas var palīdzēt regulēt cukura līmeni asinīs un kontrolēt glikozes uzsūkšanos. In vitro baklažānu pētījumi atklāja, ka šī dārzeņa fenoli darbojas kā enzīmu inhibitori, kas saistīti ar 2. tipa cukura diabētu (5).

Vācijas Cilvēka uztura institūta veiktais pētījums atklāja, ka šķiedrvielu lietošana uzturā un to metaboliskā ietekme var palīdzēt novērst diabētu. Šķiedra var palēnināt cukura uzsūkšanos un kontrolēt cukura līmeni asinīs (6).

Baklažānu polifenoli var palīdzēt kontrolēt cukura līmeni asinīs (7).

3. Var samazināt vēža risku

Ekstrakti, kas atrodami baklažānu mizā, ir bagāti ar solasodīna ramnozila glikozīdiem (SRG). Šiem savienojumiem piemīt vēža apkarošanas īpašības un tie var palīdzēt ārstēt ādas vēzi (8). Austrālijas medicīnas pētījumu veiktais pētījums atklāja, ka SRG var izraisīt vēža šūnu nāvi (9).

Cits Kvīnslendas universitātes veiktais pētījums atklāja, ka ir pierādīts, ka standarta solasodīna glikozīdu maisījums ir efektīvs ļaundabīgu un labdabīgu cilvēka ādas audzēju ārstēšanā (10).

4. Var uzlabot kognitīvo funkciju

Baklažānu augi var aizsargāt smadzeņu šūnu membrānas no bojājumiem. Tie var arī atvieglot ziņojumu pārsūtīšanu no vienas šūnas uz otru, tādējādi saglabājot atmiņas funkciju.

Brīvie radikāļi smadzenēs var būt atbildīgi par nervu deģenerāciju, Alcheimera slimību un demenci. Nasunīns, spēcīgs antioksidants baklažānu mizās, var kavēt nervu problēmas, atbrīvojot šos brīvos radikāļus. Tas uzlabo smadzeņu darbību un samazina nervu kaites risku (11), (12).

5. Maija palīdzības svara zudums

Baklažāniem ir augsts ūdens saturs un maz kaloriju. Tas padara to ideāli piemērotu cilvēkiem, kuri vēlas samazināt svaru. Dārzeņa porainā tekstūra atvieglo šīs īpašības.

Tādējādi jums pēc iespējas vairāk jālieto baklažāni dabiskajā formā. Dārzeņos ir arī augsts šķiedrvielu saturs. Šķiedra uztur jūs piesātinātu un var palīdzēt zaudēt svaru (13).

6. Var veicināt acu veselību

Baklažānos ir daudz luteīna (14). Antioksidants var novērst ar vecumu saistītu makulas deģenerāciju, kas ir galvenais akluma un redzes traucējumu cēlonis (15). Nepieciešami vairāk ilgtermiņa pētījumi, lai izprastu baklažānu potenciālo redzi aizsargājošo iedarbību uz cilvēkiem.

7. Var uzlabot kaulu veselību

Baklažāni var palīdzēt uzlabot kaulu minerālo blīvumu un samazināt osteoporozes risku (16). Šis dārzenis satur barības vielas, piemēram, kalciju, magniju un kāliju, kas veicina kaulu stiprību (16), (17).

8. Var palīdzēt ārstēt anēmiju

Pēdējo divu desmitgažu laikā pasaulē ir noticis neticami liels skaits cilvēku ar anēmiju. Saskaņā ar PVO, šodien anēmija ietekmē milzīgus 1,62 miljardus cilvēku (18).

Dzelzs deficīts ir viens no anēmijas pamatcēloņiem, kam ir tādi simptomi kā galvassāpes, vājums un grūtības koncentrēties (19). Tādēļ ārsti ierosina diētu, kas bagāta ar dzelzi, lai apkarotu anēmiju.

Baklažāni satur apmēram 0,2 mg dzelzs uz 100 gramiem. Šis uztura dārzenis ir arī bagāts ar varu (apmēram 0,173 mg 100 gramos) (17). Šie divi minerāli efektīvi sadarbojas, lai palīdzētu pareizai RBC ražošanai un izplatīšanai, tādējādi palielinot enerģijas un hemoglobīna līmeni (20).

9. Var novērst iedzimtus defektus

Baklažāni satur folijskābi, kas ir būtiska grūtniecēm (21). Ar folijskābi bagāta uztura uzņemšana var palīdzēt novērst iedzimtus defektus. Folātu deficīts noved pie anomālijām gan mātēm, gan augļiem (22).

10. Var uzlabot ādas veselību

Baklažāni ir bagāti ar vitamīniem, minerālvielām, antocianīniem (dabīgiem augu savienojumiem) un antioksidantiem. Anekdotiski pierādījumi liecina, ka tie var palīdzēt uzlabot ādas mirdzumu un palēnināt novecošanos. Tomēr nav zinātnisku pierādījumu, kas pierādītu šo apgalvojumu.

Apskatīsim baklažānu uzturvērtības informāciju.

Baklažānu uztura fakti

Baklažāni ir bagāti ar kalciju, dzelzi, magniju un vairākām citām svarīgām uzturvielām, kas veicina pareizu ķermeņa darbību. Saskaņā ar Amerikas Savienoto Valstu Lauksaimniecības departamenta (USDA) datiem, 1 glāze (vai 82 g) baklažānu satur (17):

• Enerģija: 20,5 kcal
• Ūdens: 75,7 g
• Olbaltumvielas: 0,8 g
• Ogļhidrāti: 4,82 g
• Šķiedra: 2,46 g
• Dzelzs: 0,189 g
• Folāts: 18 μg
• Mangāns: 0,19 mg
• Kālijs: 188 mg
• K vitamīns: 2,87 μg

Eggplant also contains polyphenolic compounds, phytonutrients like nausinin and chlorogenic acid, fatty acids, amino acids, vitamins B6 and E, and minerals.

Including eggplant in your diet is easy. In the following sections we have discussed how to prepare and add it to your diet.

What Is The Best Way To Prepare An Eggplant?

Eggplants have smooth, glossy skin and are purple. They have a slightly bitter taste. Soaking an eggplant in salt will draw out the moisture and also the compounds that contribute to the bitter taste. Also, this process will reduce oil absorption during cooking.

To do this:

1. Always use a stainless steel knife to cut an eggplant. Carbon steel can react with the nutrients present in the eggplant and make the vegetable go black.
2. Have the eggplant with its skin to enjoy complete nutrition.
3. Cut the eggplant into the required size and shape. Sprinkle some salt over it and let it sit for at least 30 minutes. This will reduce its water content and make it absorb less oil while cooking.
4. Salting eggplants will also help reduce their bitter taste to some extent. Rinse eggplants after you have salted them. This will help remove the excess salt from them.
5. If you choose to bake the eggplant as a whole, make sure you pierce a lot of small holes on the skin with a fork. This will help the steam to pass through and escape. After baking, pass a knife through the eggplant. If it passes through easily, it is ready to be eaten.

Eggplants are a healthy addition to your daily diet, and you can prepare many dishes with them. In the following section, we have included a few recipes.

Recipes

1. Crispy Baked Eggplant

Ingredients

• 2 pounds of small to medium-sized eggplant
• Olive oil, for baking sheets
• 2 large eggs
• 1/2 teaspoon each of kosher salt and freshly ground pepper
• 3/4 cup of finely grated Parmesan cheese
• 1 teaspoon of dried Italian seasoning
• 3/4 cup of plain panko breadcrumbs
• Marinara sauce for dipping (optional)

Procedure

1. Preheat the oven to 375^o Coat a baking sheet with oil. Set aside.
2. Whisk the eggs and a tablespoon of water in a shallow bowl.
3. ombine the panko or Rice Chex crumbs, parmesan, Italian seasoning, salt, and pepper in another bowl.
4. Cut the eggplants into thick rounds.
5. Dip the eggplant slices in the egg mixture, letting the excess drip off.
6. Dredge the dipped slices in the Parmesan mixture, pushing down gently to coat well.
7. Transfer the coated slices to the baking sheet.
8. Bake until golden brown on the bottom, for 17-20 minutes.
9. Flip the slices and continue baking until lightly browned on the other side but still slightly firm for about 10 minutes more.

Remove from the oven and serve as is or with a side of marinara sauce for dipping.

2. Eggplant Spirals With Greek Yogurt, Tomatoes, And Cucumber Recipe

Ingredients

For The Filling

• 1 1/2 cups of Greek yogurt
• 1/2 cup of finely grated feta cheese
• Kosher salt and freshly ground black pepper
• 1 teaspoon of finely minced fresh mint
• 1 tablespoon of fresh juice from 1 lemon
• 1 teaspoon of minced garlic (about 1 medium clove)
• 1 tablespoon of finely minced fresh oregano
• 1 teaspoon of finely minced fresh dill

For The Eggplant Rolls

• 3 Roma tomatoes stemmed, cored, and cut into 1/4-inch dice
• 2 large eggplants, ends trimmed and cut lengthwise into 1/4-inch slices
• 1 English cucumber, seeded and cut into 1/4-inch dice
• 1/3 cup extra-virgin olive oil

Procedure

For The Filling

1. Whisk the yogurt, feta, lemon juice, oregano, mint, dill, and garlic in a medium bowl.
2. Season with salt and pepper.

For The Eggplant Rolls

1. Set the cooking grate in place, cover the grill, and allow to preheat for 5 minutes.
2. Clean and oil the grilling grate. Brush the eggplant slices with oil and season with salt and pepper. Grill the eggplant until browned on both sides, 2-3 minutes per side.
3. Transfer to a large tray or cutting board and let it cool for 3-5 minutes.
4. Spread a layer of filling over each eggplant slice and top each with a single layer of tomatoes and cucumber.
5. Roll the eggplant slices into spirals and serve.

Apart from these recipes, there are other ways to eat eggplants.

Ways To Eat Eggplant

• Oven-baked Eggplant Fries : Slice the eggplant into strips or wedges, add a breadcrumb spiced coating, and then bake them for a crunchy taste.
• Eggplant Pizza Crust : Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat.
• Eggplant Pasta Topping : Cut the eggplant into thick slices, then bake or sauté them and add the strips to a pasta dish. Top the slices with Parmesan cheese to make eggplant Parmesan. Although most of us think of the grilled eggplants when it comes to Italian cuisine, a Sicilian pasta dish called Pasta Alla Norma is made with eggplants.
• In Curries : The fleshy eggplants are a great addition to almost any curry, making it far more delicious. You can dice up the eggplant and add it to a chicken or fish curry. It also is ideal for a vegetable curry.
• Burger Garnish : Cut the eggplant lengthwise into thick slices and grill them. Serve them alone or in a burger.
• Roast : This is one of the easiest and delicious ways to cook eggplant. All that is required is a hot oven, a few drops of olive oil, and a sprinkle of salt and pepper to transform the eggplant into a rich, soft, and creamy treat.

Though eggplants are delicious vegetables with an important nutritional profile, you need to practice caution. They may cause adverse effects in some individuals.

Are There Any Risks?

Eggplants have a few risk factors associated with them. Excess consumption of eggplant may lead to side effects, such as allergies, solanine poisoning, and oxalate kidney stones.

• May Cause Allergies

Eggplants belong to the nightshade family of vegetables that are associated with allergic reactions.

In very rare cases, they may cause allergic reactions in some people due to a specific lipid transfer protein (23). The symptoms include difficulty in breathing, swelling, and hives. In rare cases, eggplant may also cause anaphylaxis (a hypersensitive condition). If you experience any allergic reactions, stop eating eggplant and consult a doctor.

Insufficient Information For

• May Disrupt Iron Absorption

Nasunin is an anthocyanin in eggplant peels that binds with iron and removes it from cells. In other words, it chelates iron (24). It may reduce iron absorption. Though more research is warranted in this regard, it is better if people with low iron levels avoid eggplants.

• May Cause Solanine Poisoning

Solanine is the natural toxin found in eggplants. Excess intake of eggplants may cause vomiting, nausea, and drowsiness (25).

Consuming eggplants in low-to-moderate levels may not cause any harm. However, consult a health care professional in case of any emergency.

• May Increase Risk Of Kidney Stones

Eggplants contain oxalates, which may increase the risk of kidney stones in some people. However, there is insufficient data available. If you have a risk of kidney stones, stop use and consult your doctor.

Conclusion

Eggplants are rich in several essential nutrients with many potential health benefits. They may help promote heart health, control blood sugar levels, help reduce cancer risk and aid weight loss.

Adding eggplant to your daily diet is a healthy idea. However, a few risks are associated with the consumption of this vegetable. Consult a doctor in case you experience any adverse effects.

Expert’s Answers for Readers Questions

Is eggplant a superfood?

Eggplant is considered a superfood because of its high nutritious value. This high-fiber and low-calorie vegetable contains all essential nutrients and minerals and is used to treat many ailments. It is an ideal addition to your daily diet.

Should eggplant be peeled?

A young and tender eggplant does not have to be peeled. If the vegetable is more mature, however, you can peel it to avoid its bitter taste.

Is it OK to eat eggplant every day?

You may eat eggplant every day. It is said to possess many nutrients and has several potential health benefits. However, individuals with a sensitive stomach should avoid taking it daily.

Can you drink eggplant water?

Anecdotal evidence suggests that drinking eggplant water has many health benefits. It may possess anti-inflammatory and laxative properties. Eggplant water may help detoxify the body and improve blood flow. However, limited research is available to support this claim.

Should I refrigerate eggplant?

Yes, you should refrigerate eggplant. This vegetable cannot stay fresh if stored for long periods at room temperature. If you don’t want to eat eggplants within 2 days, store them in the refrigerator.

Is fried eggplant good for you?

Eggplant is low in calories. But deep-fried eggplant can contain more oil and may not be as healthy.

Is eggplant good for an ulcer?

Anecdotal evidence suggests that eggplant is good for ulcers. However, very little information is available in this aspect.

Is pickled eggplant good for you?

Pickled eggplant has low cholesterol and saturated fat. Hence, it is considered good for health. However, high sodium levels in pickled eggplant may be bad for health.

How many calories are in a cup of cooked eggplant?

One cup of cooked eggplant (101 g) provides 73.7 kcal of energy (26).

26 sources

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