Patlidžan: 10 nevjerojatnih zdravstvenih blagodati, prehrambenih činjenica i nuspojava

Patlidžan ( Solanum melongena ) naziva se i brinjal ili patlidžan. Potječe iz porodice biljaka noćurka. Bogata je vlaknima i niskokalorična.

Patlidžan je dostupan u različitim bojama, veličinama i sortama. Ovo povrće (tehnički voće) također sadrži vitamine, minerale i antioksidanse koji pomažu u promicanju zdravlja srca, kontroliraju razinu šećera u krvi, smanjuju rizik od raka, poboljšavaju kognitivne funkcije i pomažu u mršavljenju.

U ovom smo članku detaljno raspravljali o zdravstvenim blagodatima patlidžana, zajedno s potencijalnim nuspojavama. Nastavi čitati.

Koje su zdravstvene prednosti patlidžana?

1. Svibanj promiče zdravlje srca

Kaže se da patlidžani posjeduju antioksidativna svojstva koja mogu pomoći u promicanju zdravlja srca (1).

Studija koju je proveo Medicinski fakultet Sveučilišta Connecticut otkrila je da sirovi i kuhani patlidžan ima kardioprotektivna svojstva. Nasunin, polifenolna komponenta patlidžana, koristan je za srce (2).

Drugo istraživanje provedeno na kunićima s hiperkolesterolemijom (visokim kolesterolom) pokazalo je da sok od patlidžana može smanjiti razinu kolesterola u plazmi i aorti (3). Također, svakodnevno uzimanje patlidžana moglo bi kontrolirati povišeni krvni tlak u osoba pod stresom (4).

2. Svibanj kontrolira razinu šećera u krvi

Patlidžan je bogat izvor vlakana i siromašan je topljivim ugljikohidratima. Može vam pomoći regulirati razinu šećera u krvi i kontrolirati apsorpciju glukoze. In vitro studije patlidžana otkrile su da fenoli u ovom povrću djeluju kao inhibitori enzima koji sudjeluju u dijabetesu tipa 2 (5).

Istraživanje koje je proveo Njemački institut za ljudsku prehranu pokazalo je da konzumacija prehrambenih vlakana i njihovi metabolički učinci mogu pomoći u prevenciji dijabetesa. Vlakna mogu usporiti apsorpciju šećera i kontrolirati razinu šećera u krvi (6).

Polifenoli u patlidžanima mogu pomoći u kontroli razine šećera u krvi (7).

3. Može smanjiti rizik od raka

Ekstrakti koji se nalaze u kori patlidžana bogati su solasodin ramnozil glikozidima (SRG). Ovi spojevi imaju svojstva u borbi protiv raka i mogu pomoći u liječenju raka kože (8). Studija koju je provelo Australasian Medical Research otkrila je da SRG mogu inducirati smrt stanica raka (9).

Drugo istraživanje koje je provelo Sveučilište u Queenslandu pokazalo je da se pokazalo da je standardna mješavina solasodin glikozida učinkovita u liječenju malignih i benignih tumora kože čovjeka (10).

4. Može poboljšati kognitivnu funkciju

Fitonutrijenti u patlidžanima mogu zaštititi membrane moždanih stanica od oštećenja. Oni također mogu olakšati prijenos poruka iz jedne stanice u drugu, čime se čuva memorijska funkcija.

Slobodni radikali u mozgu mogu biti odgovorni za neuralnu degeneraciju, Alzheimerovu bolest i demenciju. Nasunin, snažni antioksidans u kori patlidžana, može inhibirati neuralne probleme uklanjanjem ovih slobodnih radikala. To poboljšava rad mozga i smanjuje rizik od neuronskih bolesti (11), (12).

5. Svibanj pomoć mršavljenja

Patlidžan ima visok sadržaj vode i malo kalorija. To ga čini idealnim za ljude koji žele smanjiti težinu. Spužvasta tekstura povrća olakšava ove karakteristike.

Stoga patlidžane morate jesti u prirodnom obliku što je više moguće. Povrće također ima visok sadržaj vlakana. Vlakna vas održavaju sitima i mogu vam pomoći u gubitku kilograma (13).

6. Svibanj promovira zdravlje očiju

Patlidžan je bogat luteinom (14). Antioksidans može spriječiti starosnu degeneraciju makule, koja je glavni uzrok sljepoće i oštećenja vida (15). Potrebna su dugoročnija istraživanja kako bi se razumjeli potencijalni učinci patlidžana na zaštitu vida kod ljudi.

7. Neka poboljša zdravlje kostiju

Patlidžan može pomoći u poboljšanju mineralne gustoće kostiju i smanjiti rizik od osteoporoze (16). Ovo povrće sadrži hranjive sastojke poput kalcija, magnezija i kalija koji pomažu u promicanju čvrstoće kostiju (16), (17).

8. Može vam pomoći u liječenju anemije

Svijet je tijekom posljednja dva desetljeća zabilježio nevjerojatan porast broja oboljelih od anemije. Prema WHO-u, anemija je danas pogođena nevjerojatnih 1,62 milijarde ljudi (18).

Nedostatak željeza jedan je od temeljnih uzroka anemije, koji ima simptome poput glavobolje, slabosti i poteškoća u koncentraciji (19). Stoga liječnici predlažu prehranu bogatu željezom za borbu protiv anemije.

Patlidžan sadrži oko 0,2 mg željeza na 100 grama. Ovo hranjivo povrće također je bogato bakrom (oko 0,173 mg u 100 grama) (17). Ova dva minerala djelotvorno djeluju zajedno kako bi pomogli pravilnoj proizvodnji i distribuciji eritrocita, povećavajući tako razinu energije i hemoglobina (20).

9. Može spriječiti urođene nedostatke

Patlidžani sadrže folnu kiselinu koja je neophodna za trudnice (21). Unos prehrane bogate folnom kiselinom može pomoći u sprečavanju urođenih mana. Nedostatak folata dovodi do abnormalnosti kod majki i fetusa (22).

10. Može poboljšati zdravlje kože

Patlidžani su bogati vitaminima, mineralima, antocijaninima (prirodni biljni spojevi) i antioksidantima. Anegdotski dokazi sugeriraju da oni mogu pomoći poboljšati sjaj kože i usporiti starenje. Međutim, ne postoje znanstveni dokazi koji bi dokazali ovu tvrdnju.

Pogledajmo sada hranjive podatke patlidžana.

Činjenice o prehrani patlidžana

Patlidžan je bogat kalcijem, željezom, magnezijem i nekoliko drugih važnih hranjivih sastojaka koji pomažu u pravilnom funkcioniranju vašeg tijela. Prema Ministarstvu poljoprivrede Sjedinjenih Država (USDA), 1 šalica (ili 82 g) patlidžana sadrži (17):

• Energija: 20,5 kcal
• Voda: 75,7 g
• Proteini: 0,8 g
• Ugljikohidrati: 4,82 g
• Vlakna: 2,46 g
• Željezo: 0,189 g
• Folat: 18 μg
• Mangan: 0,19 mg
• Kalij: 188 mg
• Vitamin K: 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

Stylecraze ima stroge smjernice za izvor i oslanja se na recenzirane studije, akademske istraživačke institucije i medicinska udruženja. Izbjegavamo koristiti tercijarne reference. Čitajući našu uredničku politiku možete saznati više o tome kako osiguravamo da je naš sadržaj točan i aktualan.

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