Eggplant: A Mediterranean Diet Jewel

Eggplant, also known as aubergine, is a very popular and versatile ingredient in a variety of cuisines. It is commonly eaten in such places as France, Italy, Australia, Egypt and the U.S.

This vegetable is especially loved for its bright purple color, fleshy skin and unique taste. The taste is generally described as slightly bitter with a spongy texture.

Eggplant belongs to the same family as tomatoes, peppers and potatoes (the nightshade family). It is packed with nutrients such as flavonoids and chlorogenic acid. These nutrients have antioxidant properties that help the human body prevent diseases such as cancer and heart disease.

Reasons to Eat Eggplant

1. Very Nutritious

Eggplant is a nutrient-dense food, meaning it has many vitamins, minerals and fiber in few calories. One cup of raw eggplant contains the following nutrients:

• Calories: 20
• Carbohydrates: 5 grams
• Fiber: 3 grams
• Protein: 1 gram
• Manganese: 10% of the RDI
• Folate: 5% of the RDI
• Potassium: 5% of the RDI
• Vitamin K: 4% of the RDI
• Vitamin C: 3% of the RDI

2. Packed with Disease-Fighting Antioxidants

Eggplant also boasts a high number of antioxidants. Antioxidants are substances that help protect the body from damage from harmful substances called free radicals. Studies have shown that antioxidants help prevent many types of chronic diseases, like heart disease and cancer.

Eggplant is especially rich in anthocyanins, a type of pigment with antioxidant properties that are responsible for their vibrant color.

3. Promotes Weight Loss

Eggplant is high in fiber and low in calories, making it an excellent addition to any weight loss regimen. Fiber promotes fullness and satiety, reducing caloric intake.

4. Promotes Heart Health

The fiber in eggplant also reduces bad LDL cholesterol in the body. This can prevent heart attacks, strokes, and atherosclerosis (arterial plaque buildup). The flavonoids in eggplant reduce blood pressure, improving heart health.

5. Boosts Brain Health

The phytonutrients in eggplant boost cognitive activity and general mental health. They also increase blood flow to the brain. These phytonutrients and potassium widen blood vessels and deliver more oxygen-rich blood to the brain.

6. Improves Bone Health

Eggplant is a good source of manganese, a mineral needed for processes in the human body that keep bones healthy. Studies have shown that manganese increases both bone mineral density and bone formation.

Ways to Enjoy Eggplant

• Roasted: Cube an unpeeled eggplant, toss with olive oil, and roast at 400 degrees for 10 to 15 minutes along with halved cherry tomatoes.
• Sautéed: Cube and sauté eggplant on the stovetop with extra virgin olive oil, garlic and black pepper.
• Stews: Dice up the eggplant and add to a chicken, fish or vegetable stew. Simmer until tender.
• Baba Ganoush: This classic dip is made with roasted eggplants, tahini, lemon juice, garlic and extra virgin olive oil.
• Grilled: Cut eggplant into thick rounds and cook on the grill alongside other veggies like bell peppers and onion.
• Steamed: Cut eggplant in half lengthwise, slice and steam for 10 minutes. Serve with sautéed garlic and scallions.
• Lasagna: Slice an eggplant lengthwise into thin slivers and use in lasagna in place of noodles.
• Pizza: Top a pizza with cubes of eggplant. Add tomatoes, black olives and red onion.