Vinete: 10 beneficii uimitoare pentru sănătate, informații nutriționale și efecte secundare

Vinetele ( Solanum melongena ) se mai numesc și brinjal sau vinete. Provine din familia plantelor de umbră de soare. Este bogat în fibre și sărac în calorii.

Vinetele sunt disponibile în diferite culori, dimensiuni și soiuri. Această legumă (din punct de vedere tehnic un fruct) conține, de asemenea, vitamine, minerale și antioxidanți care ajută la promovarea sănătății inimii, la controlul nivelului zahărului din sânge, la reducerea riscului de cancer, la îmbunătățirea funcției cognitive și la reducerea greutății.

În acest articol, am discutat în detaliu beneficiile pentru sănătate ale vinetelor, împreună cu potențialele sale efecte secundare. Citește mai departe.

Care sunt beneficiile pentru sănătate ale vinetelor?

1. Poate promova sănătatea inimii

Se spune că vinetele posedă proprietăți antioxidante care pot contribui la promovarea sănătății inimii (1).

Un studiu realizat de Școala de Medicină a Universității din Connecticut a constatat că vinetele crude și fierte aveau proprietăți cardioprotectoare. Nasunin, o componentă polifenolică a vinetelor, este benefică pentru inimă (2).

Un alt studiu efectuat pe iepuri hipercolesterolemici (colesterol ridicat) a constatat că sucul de vinete poate reduce nivelul plasmatic și al colesterolului aortic (3). De asemenea, ingestia zilnică de vinete ar putea controla tensiunea arterială crescută la persoanele stresate (4).

2. Poate controla nivelurile de zahăr din sânge

Vinetele sunt o sursă bogată de fibre și sărace în carbohidrați solubili. Poate ajuta la reglarea nivelului de zahăr din sânge și la controlul absorbției glucozei. Studiile in vitro asupra vinetelor au constatat că fenolicii din această legumă acționează ca inhibitori ai enzimelor implicate în diabetul de tip 2 (5).

Un studiu realizat de Institutul German de Nutriție Umană a constatat că consumul de fibre dietetice și efectele sale metabolice pot ajuta la prevenirea diabetului. Fibrele pot încetini absorbția zahărului și pot controla nivelul zahărului din sânge (6).

Polifenolii din vinete pot ajuta la controlul nivelului de zahăr din sânge (7).

3. Poate reduce riscul de cancer

Extractele găsite în coaja de vinete sunt bogate în glicozide rhamnosil solasodice (SRG). Acești compuși au proprietăți de combatere a cancerului și pot ajuta la tratarea cancerului de piele (8). Un studiu realizat de Australasian Medical Research a constatat că SRG-urile pot induce moartea celulelor canceroase (9).

Un alt studiu realizat de Universitatea din Queensland a constatat că un amestec standard de glicozide solasodice s-a dovedit a fi eficient în tratamentul tumorilor maligne și benigne ale pielii umane (10).

4. Poate îmbunătăți funcția cognitivă

Fitonutrienții din vinete pot proteja membranele celulelor creierului de daune. De asemenea, pot facilita transferul de mesaje de la o celulă la alta, păstrând astfel funcția de memorie.

Radicalii liberi din creier pot fi responsabili de degenerescența neuronală, Alzheimer și demență. Nasunin, puternicul antioxidant din cojile de vinete, poate inhiba problemele neuronale prin eliminarea acestor radicali liberi. Acest lucru îmbunătățește funcția creierului și reduce riscul de afecțiuni neuronale (11), (12).

5. Poate ajuta la scăderea în greutate

Vinetele au un conținut ridicat de apă și sunt sărace în calorii. Acest lucru îl face ideal pentru persoanele care doresc să scadă în greutate. Textura spongioasă a legumelor facilitează aceste caracteristici.

Prin urmare, trebuie să consumați vinete în forma sa naturală cât mai mult posibil. Leguma are și un conținut ridicat de fibre. Fibra vă menține sățioasă și poate ajuta la pierderea în greutate (13).

6. Poate promova sănătatea ochilor

Vinetele sunt bogate în luteină (14). Antioxidantul poate preveni degenerescența maculară legată de vârstă, care este principala cauză a orbirii și a afectării vederii (15). Sunt necesare mai multe cercetări pe termen lung pentru a înțelege efectele potențiale de protecție a viziunii ale vinetelor la om.

7. Poate îmbunătăți sănătatea oaselor

Vinetele pot contribui la îmbunătățirea densității minerale osoase și la reducerea riscului de osteoporoză (16). Această legumă conține substanțe nutritive precum calciu, magneziu și potasiu care ajută la promovarea rezistenței osoase (16), (17).

8. Poate ajuta la tratarea anemiei

Lumea a cunoscut o creștere incredibilă a numărului de persoane cu anemie în ultimele două decenii. Potrivit OMS, astăzi 1,62 miliarde de oameni sunt afectați de anemie (18).

Deficitul de fier este una dintre cauzele principale ale anemiei, care are simptome precum dureri de cap, slăbiciune și dificultăți de concentrare (19). De aceea, medicii sugerează o dietă bogată în fier pentru a combate anemia.

Vinetele conțin aproximativ 0,2 mg de fier la 100 de grame. Această legumă nutrițională este, de asemenea, bogată în cupru (aproximativ 0,173 mg în 100 de grame) (17). Aceste două minerale funcționează împreună eficient pentru a ajuta la producerea și distribuția corectă a globulelor roșii, sporind astfel nivelul de energie și hemoglobină (20).

9. Poate preveni defectele congenitale

Vinetele conțin acid folic esențial pentru femeile însărcinate (21). Aportul unei diete bogate în acid folic poate ajuta la prevenirea defectelor congenitale. Deficitul de folat duce la anomalii atât la mame, cât și la făt (22).

10. Poate îmbunătăți sănătatea pielii

Vinetele sunt bogate în vitamine, minerale, antociani (compuși naturali ai plantelor) și antioxidanți. Dovezile anecdotice sugerează că acestea pot ajuta la îmbunătățirea strălucirii pielii și la încetinirea îmbătrânirii. Cu toate acestea, nu există dovezi științifice care să demonstreze această afirmație.

Să aruncăm o privire acum asupra informațiilor nutriționale ale vinetelor.

Fapte nutriționale ale vinetelor

Vinetele sunt bogate în calciu, fier, magneziu și alți câțiva nutrienți importanți care ajută la buna funcționare a corpului. Conform Departamentului Agriculturii al Statelor Unite (USDA), 1 cană (sau 82 g) de vinete conține (17):

• Energie: 20,5 kcal
• Apă: 75,7 g
• Proteine: 0,8 g
• Carbohidrați: 4,82 g
• Fibră: 2,46 g
• Fier: 0,189 g
• Folat: 18 μg
• Mangan: 0,19 mg
• Potasiu: 188 mg
• Vitamina 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 are îndrumări stricte în materie de aprovizionare și se bazează pe studii peer-review, instituții de cercetare academică și asociații medicale. Evităm să folosim referințe terțiare. Puteți afla mai multe despre modul în care ne asigurăm că conținutul nostru este corect și actual citind politica noastră editorială.

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