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Eggplant - a vegetable with countless health benefits
Table of Contents
1. Nutrient composition of baklazan
Baklazan provides approximately 25 kcal and 3 g of fiber per 100 g of raw product. In addition, 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 nutrient composition makes baklazan a valuable addition to a varied diet.2. Baklazan has health effects
As a rich source of potassium, but also of acetylcholine, it plays a role in regulating blood pressure, which is extremely important in the prevention of cardiovascular disease. Additionally, its high fiber content promotes a decrease in the level of so-called LDL cholesterol, thereby reducing the likelihood of atherosclerosis.3. Preventing Cancer Development
Research suggests that nasunin, a potent antioxidant component, effectively aids in the neutralization of free radicals. These unstable molecules can lead to cell damage and genetic mutations, thereby increasing the risk of developing various types of cancers. Furthermore, the fiber content in eggplants promotes digestive health through its positive impact on gut motility and microbiome (T. M. Barber et al. 2020).4. The carbohydrate economy
Consumption of eggplants may be particularly beneficial for people with diabetes and insulin resistance. The high content of potent antioxidants, including anthocyanins, allows it to effectively neutralize free radicals, which are responsible for cell damage. It may therefore have an effect on reducing the risk of diabetes-related complications, such as neuropathy or kidney damage. Antioxidants in eggplants also support the insulin sensitivity of tissues, which can help in preventing insulin resistance and its consequences, including type 2 diabetes. Regular consumption of this vegetable can also contribute to maintaining a stable blood glucose level. Some studies suggest that eggplants may inhibit the activity of digestive enzymes responsible for digesting carbohydrates, so that the blood glucose level rises 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 control their metabolic health (F. Yarmohammadi, M. Ghasemzadeh Rahbardar, H. Hosseinzadeh 2021).5. Cognitive functions
Although not directly associated with improving cognitive 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 cognitive 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 cognitive processes.6. Whether Baklajan will be beneficial to everyone
Buckwheat is usually a safe dietary option, but there are certain issues that should be taken into consideration especially by certain groups of people.7. Solanine, also known 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).
Although baklazan contains natural toxins known as solanins that can be harmful in excess, standard 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 problems or allergic reactions (M. Karaca, O. Erbas 2024).8. Allergic sensitivities
Symptoms such as rashes, itching, difficulty breathing, and even anaphylactic shock are possible, especially in people who are allergic to other vegetables belonging to the nightshade family, such as tomatoes, potatoes or peppers (O. N. Berghi et al., 2021).9. Iron assimilation
Baklazan contains phytin compounds that can bind to iron and hinder its assimilation. Persons with iron deficiency or anemia risk should take this effect into account when introducing baklazan into their diet (E. V. Shikh et al. 2023).10. A collection of guidelines for utilizing 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. It's a salad with 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. The Greek Style Gulas Made of Eggplants and Chickpeas
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.
