Eggplant's Health Benefits: A Versatile Superfood for Your Diet

Rachel Stohlman, RDN, Community Outreach Dietitian

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Medicinal Bounty: The Eggplant's Health Benefits

Last Revised: August 3, 2023

Nutrition Recipes

Inspired by Rachel Stohlman, RDN, LDN, Community Outreach Dietitian at Parkview Health.

How much time do you sp in the produce sle when grocery shopping? Fruits and vegetables are a vital part of our diets, providing essential nutrients for optimal health. By incorporating more produce into your meals, you can experience several benefits such as lowering blood pressure, reducing the risk of heart disease and stroke, preventing certn types of cancer, supporting immune system function, promoting healthy digestion, managing weight, and ding in blood sugar control.

Let's explore the many ways eggplants can enhance our diets and add flavor to various meals.

Eggplant’s Health Impact

Botanically classified as a berry despite being commonly recognized as a vegetable due to its culinary uses, eggplants belong to the nightshade family. Originating from India, Africa, South Asia, and regions of the Mediterranean where it's often featured in local cuisines, this versatile ingredient is now widely grown worldwide.

Not only does the traditional deep-purple variety exist, but there are also diverse colors such as white, green, laver, striped, broad globes, or long narrow shapes that vary by taste and texture.

In season from July to September, eggplants can be found at local markets with firmness and intact green leaves indicating freshness. Avoid purchasing those with discolorations or cracks.

Store eggplants in a cool place away from direct sunlight for up to five days. For longer preservation, consider freezing raw eggplant or grilled versions for up to eight months using a freezer bag.

Understanding the Health Benefits of Eggplant

Eggplants offer an array of health benefits:

• Fiber: Essential for digestive health, fiber ds in slowing digestion and promotes satiety, potentially managing blood sugar levels. It also helps reduce cholesterol, keeps the gut healthy by fostering beneficial bacteria, and can lower colon cancer risk.

• Phenolic compounds: These substances help combat cellular damage caused by free radicals.

• Anthocyanin: A powerful antioxidant that contributes to heart health, cancer prevention, and cognitive function.

Cooking Eggplant with Creativity

Eggplants can be prepared in various ways to suit different recipes and cooking styles:

• Raw preparation removes bitterness by salting the vegetable before use.

• Baking involves slicing eggplants lengthwise and roasting at 350°F for about 20 minutes until ter.

• Grilling, using oil as a coating, brings out smoky flavors with eggplant slices flipped after about 2-3 minutes on each side until glossy and bubbly.

• Roasting in cubes with oil at 475°F produces crispy edges by baking the vegetable for 20-30 minutes to create flavorful bites.

• Sauteing cubes coated in oil cooks them until they become ter.

Explore Other Produce Benefits

For more insights on how fruits and vegetables like cherries, carrots, and radishes benefit our health, visit Parkview Dashboard. For creative ideas on cooking eggplant or adding more produce to your meals, use Pinterest for inspiration.

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