Those who are interested in this question will be interested to know that 100 g of eggplant contains:
- 24 kcal,
- 91 g of water
- 4.2 g of carbohydrates
- 2.5 g of dietary fiber,
- 1.2 g of protein
- 0.1 g fat
- 0.5 grams of ash
- 0.9 g starch,
- 0.2 g of organic acids
- 0.2 g mono-disaccharides.
The presence of a small amount of fat makes the product indispensable in the diet. A carbohydrate content puts it on par with meat and fish. That is, it turns out, eating eggplants in food, a person replenishes the supply of proteins, fats and carbohydrates, but at the same time does not grow stout. Since these substances are of plant origin.
The chemical composition of eggplants
No less rich in this regard is the fruit of culture. Many know about its useful properties. But not everyone likes this particular vegetable. Its chemical composition includes a set of trace elements, vitamins, macronutrients and other substances.
100 g of eggplant contains the following vitamin composition:
- 18.5 mcg of folic acid, or vitamin B9,
- 3 mcg of thiamine, vitamin B1,
- 5 mg of vitamin C,
- 0.1 mg of vitamin E,
- 0.2 mg of pyridoxine, vitamin B6,
- 0.8 mg niacin equivalent or vitamin PP,
- 0.02 mg beta carotene,
- 0.005 mg riboflavin, vitamin B2.
In addition to these substances, the vegetable contains micro-and macronutrients:
- 135 mcg of copper
- 14 µg of aluminum, fluorine, cobalt, boron and molybdenum,
- 0.2 mcg of iodine
- 0.21 mcg manganese,
- 0.29 mg zinc,
- 0.4 mg of iron
- 238 mg of potassium,
- 47 mg of chlorine
- 34 mg of phosphorus,
- 15 mg of calcium
- 15 mg of sulfur
- 6 mg of sodium.
In parts of the fruit contains a different amount of nutrients, if you use all together, people get a full range of vitamins.
The skin of eggplant contains:
- alimentary fiber,
- aspartic acid and other substances.
It is not necessary to use the skin separately, along with the pulp and seeds it will give even more benefits.
Useful properties of eggplant
In the East, the fruits of this crop were considered “longevity vegetables”. Now scientists have proven the positive impact of eating eggplant.
What properties does the product have?
- improving cardiovascular activity
- normalization of salt balance
- beneficial effect on the liver, kidneys, gastrointestinal tract,
- relieving constipation,
- nasunin prevents damage to membrane cells, normalizes the level of iron in the blood,
- prevention of cancer,
- lowering blood cholesterol
- excretion of excess fluid from the body,
- normalization of pressure
- dyspnea reduction,
- improvement of metabolism
- help those who quit smoking.
It is shown to the use at:
- metabolic disorders and other diseases.
It is difficult to overestimate the benefits of eating eggplant in food. They are not prohibited to use with diabetes. The beneficial effect for the human body is invaluable. But do not forget that you can not use it to everyone.
What is important to know about cooking eggplant
There are many ways to cook this vegetable. Use culture in the following variations:
- cook for a couple
- make fresh juice.
Be careful with the juice from this vegetable. It can harm the body, in particular the gastrointestinal tract. Therefore, its use is possible strictly under medical supervision.
The peculiarity of the culture is that eggplants are very similar in taste to mushrooms. Often housewives cook them together.
There are varieties of crops that have fruits that gurgle. This is an integral part of the taste characteristics. There are ways to get rid of this feature. Enough for this:
- Remove the skin in advance, before cooking.
- Cooked fruit briefly immersed in cold water. After a good squeeze fluid.
- If you add carrots or potatoes to your dish, they will take away the bitterness from the eggplants.
- Fresh vegetables are cut, sprinkled with salt and allowed to stand for a while, then squeeze out the liquid that has appeared and wash the billet with water.
- Soak in water for 2-4 hours.
- Sliced blanch for 1-2 minutes.
For any method of preparation, they choose a little unripe fruit, they have less bitterness, they are tastier and not dangerous for health.
For freezing, the vegetable is arbitrarily cut, with the help of a paper napkin, excess liquid is collected and removed in the freezer. In this form, the fruit can be stored for 5-6 months without loss of taste and beneficial properties.
Do not defrost before use. This will help preserve nutrients.
Eggplants are dried in a well-ventilated area, but not under direct sunlight. There is another option, how to dry the vegetable, for this it is placed in the oven or a special dryer for fruit.
For dietary purposes, it is recommended to remove the skin. When frying, the vegetable absorbs fat strongly. Therefore, steaming or roasting will be more beneficial.
Fruits of culture are combined with almost all vegetables, as well as mushrooms, meat and nuts.
Eating this product is beneficial and harmful. The peculiarity of the fruits of culture is that they accumulate in large quantities of corned beef that can poison a person. Its content is especially high in over-ripe fruits, which absolutely cannot be used for food.
Individuals with individual intolerance to the product may suffer from an allergic reaction.
- Children up to 3 years.
- People suffering from diseases of the stomach and intestines.
- People suffering from iron deficiency. Vegetable actively removes iron from the body.
- People who have kidney disease. Since the crystallization of oxalic acid in the kidneys.
This vegetable should be used with caution if at least one of these items is noticed.
The composition of eggplant is diverse, and its benefits are undoubted. By consuming the fruits daily, people get rid of many ailments.
The history of eggplant
In its wild form, eggplant grew in East India, but more than 1500 years ago it was cultivated and grown in China and in the countries of Central Asia. This vegetable has spread thanks to the Arabs who introduced eggplant to Africa and the European Mediterranean.
Eggplant came to Russia only in the 17-18 centuries. Not immediately, gradually, or rather a few centuries later, “demyanki”, “pakistani”, “badarzhany”, “bageplant”, “podzhgany” and, finally, “little blue”, as eggplants were called in Russia, became quite a common vegetable, especially in the southern Russian provinces.
The composition and beneficial properties of eggplant
Eggplant in large quantities contains coarse fiber, which, without being digested, is eliminated from the body, taking toxins and waste materials with it. The composition of eggplant contains anthocyanins, substances with a powerful preventive effect and protective properties (calorizator). Due to the presence of potassium, eggplant is useful for older people and everyone who has problems with the cardiovascular system. The product helps to reduce the level of "bad" cholesterol, is involved in the normalization of the water-salt balance of the body. Eating eggplants is recommended for gout, arthritis and atherosclerosis.
Eggplant for weight loss
Having a low calorie and high nutritional value, eggplant is included in the menu of many diets, for example, vegetarian diets, Pritykina diets or diets on the glycemic index. Of course, we are talking about eggplants, which were prepared without the use of butter, boiled, grilled or steamed.
Eggplants have a reputation for capricious plants; for growing in open ground, eggplants need a very high temperature without sudden drops. There are hybrid varieties of eggplants that are suitable for greenhouses and greenhouses, so you can grow a good crop in the middle zone. The best varieties are Diamond, Black Handsome, Marzipan, King of the North, Epic, Bourgeois, Clorinda, Bibo, Yesaul. Depending on the variety, eggplants have a different shape and color, sometimes very unusual. Over-grown fruits “become woody”, therefore eggplants are removed, not reaching full maturity, in order to preserve the elasticity and juiciness of the fruits.
Choice and storage of eggplant
When purchasing eggplants, you need to carefully examine the fruits for the absence of damage, dents and dark spots. The eggplant should have a dense, rather solid, structure; when pressing it with your finger, small promincing is permissible; if a deep fossa has formed, you should abandon the purchase.
It is best to store eggplants in the refrigerator, in a special compartment for vegetables, without packaging. Fresh eggplants can retain their healthy properties and taste for 2-3 weeks.
Eggplant in cooking
The use of eggplant in cooking is a fascinating occupation, there are a lot of eggplant dishes, you can please almost everyone, even gourmets. Eggplants are boiled, fried, stewed, baked, steamed and grilled, they are perfectly combined with tomatoes, garlic, cilantro, bell pepper, walnuts. When frying, it is necessary to take into account the fact that eggplants absorb oil strongly, so you can forget about the diet fried dish.
See more about eggplant in the video clip “Eggplant is a relative of tomato and potato” on the TV show “Live Healthy!”.
Useful properties of eggplants and contraindications to their use
- Eating eggplants lowers cholesterol.
- Potassium contained in vegetables helps to normalize water metabolism in the body and improves heart function.
- Nutritionists advise to use eggplant with atherosclerosis, constipation, impaired renal function and liver.
- Eating eggplants normalizes water-salt and lipid metabolism, removes uric acid salts, increases hemoglobin and stimulates blood formation, which is useful in anemia and anemia.
- Juice pressed from eggplants, has a regenerating effect, has antiseptic and antibacterial properties
- Overripe fruits are rich in solanine, which acts as poison in the body. It solanine gives a bitter taste to eggplants.
- Eggplants should be avoided for those who have problems with the digestive tract.
- Do not eat vegetables for people who are intolerant to this product, expressed allergies.
- Eggplant is the only vegetable that can never be consumed raw.
Culinary subtleties of cooking eggplant and use in dietary nutrition
Eggplants are cooked in many countries of the world and each nation has its own national dishes based on this vegetable. They are boiled, fried, baked, stewed, grilled and used for cooking caviar and various salads.
In almost all recipes for preparing eggplants, they are advised to sprinkle with salt before cooking, in order to extract bitterness. But today, most varieties that are sold on store shelves do not contain bitter juice. And they are advised to keep them in saline solution in order to absorb less vegetable oil during cooking. There is no less effective way to prevent the absorption of oil. To do this, cut the slices of eggplants and boil for a few minutes before cooking, let them drain and then fry.
100 g of this vegetable contains only 24 kcal. Its use significantly saturates the body, has a positive effect on the work of the intestine, optimizes metabolic processes in the body. Therefore, it is recommended for weight loss.
Be sure to enter into the diet of your family healthy and tasty eggplant vegetable, which diversifies the menu and will bring significant benefits to the body.
In the video below, see the recipe for eggplant rolls:
Calorie and nutritional value
Eggplants belong to the nightshade family. In Russia, this culture appeared in the XVII-XVIII centuries and at different times was called differently. In the southern regions, the name "blue" is still used, derived from the color of the skin of the fruit. In fact, eggplant fruit is a berry, but in everyday life and in cooking it is customary to call it a vegetable. The calorie content of eggplants is extremely low than they attract people who want to lose weight. The raw vegetable contains only 24 kcal per 100 g.
Of course, nobody eats them raw, and the heat-treated product becomes more nourishing and nutritious. Calorie stewed vegetables increased to 41 kcal. Baked eggplant has already 69 kcal. To reduce the number of calories, it is recommended to cook a vegetable without oil and other fats, for example, cheese. The best option is steaming. Boiled is also not bad: with salt - 33 kcal, without salt - 35 kcal. But the fried product is a completely non-dietary dish (96 kcal), because in the process of frying it takes a very large amount of vegetable oil.
The composition of BZHU 100 g of raw product is as follows:
- proteins - 1.2 g,
- Fat - 0.1 g,
- carbohydrates - 4.5 g,
- 91 g comes from water
- 0.5 g is ash,
- 0.2 g comes from organic acids.
The nutritional value of the heat-treated product varies. Eggplant stew contains:
- proteins - 1.8 g,
- fats - 12 g,
- carbohydrates - 6.3 g
In baked vegetables, the composition will be as follows:
- proteins - 1.4 g,
- fats - 2.2 g,
- carbohydrates - 4.4 g
Grilled eggplant contains:
- 1.3 g of proteins
- 4.7 g of carbohydrates
- almost complete lack of fat.
The percentage of carbohydrates in the product is quite high, but do not worry.
Most of them are complex carbohydrates, which are absorbed for a long time, therefore they are useful in dietary nutrition.
The benefits and harm for weight loss
Eggplant is a low-calorie product, therefore it is classified as dietary and is advised to be included in the diet for people who want to lose weight. In addition, eggplant contains substances that contribute to the breakdown of fat. Of course, eating vegetables will have the opposite effect when improperly prepared. It is necessary once and for all to abandon frying in a pan, baking with fatty cheeses and cottage cheese. Fried eggplant collapses fiber and toxins accumulate. Therefore, it is useful to cook it for a couple, grill, stew along with other vegetables, mushrooms, lean meat.
If you can not do without oil, you can replace the vegetable olive. Adding spices such as black pepper, cinnamon and turmeric will also be helpful. They reduce appetite. The undoubted advantage for losing weight has a high content of fiber in the product. It contributes to the removal of toxins from the body, prevents constipation, improves the functioning of the gastrointestinal tract as a whole. Eggplant diet is pretty simple.
It is necessary to include this product for lunch in the main course. For dinner, replace the usual dish on an eggplant dish. This ration correction allows you to throw off from 3 to 5 kg per month.
However, for people with sensitive digestion, gastritis and ulcers, excessive consumption of eggplants can be harmful. It should beware of exacerbation of chronic diseases and diarrhea. Therefore, when discomfort appears, it is worth while to abandon the product and limit its use in the future. Also sometimes manifest individual intolerance to the product. There is nothing to do with this, you will have to abandon the use of vegetables in food.
When buying it is worth paying attention to the appearance of the vegetable. It should not be overripe. This fruit has a brownish skin color, large seeds, a stale stalk. The danger lies in the fact that they accumulate a dangerous substance for humans - solanine. Poisoning has varying degrees of severity: from nausea and diarrhea to seizures and confusion. A good fruit has a blue-black shiny skin peel of rich color, light flesh, small soft unripe seeds. Although eggplants of different varieties and maturity may have different color of the rind (from white to dark purple), it is considered that the blue-black fruit is tastier of all.
In this way, Eggplant is an excellent product that contains all the elements that are useful to humans, so the vegetable must be present in the diet of people leading a healthy lifestyle.
You will learn more about the composition of eggplants in the following video.