Discover the health benefits of the eggplant with its nutritional data and why it is a valuable addition to your diet.

Berenjena, scientifically known as Solanum Melongena, is a versatile and nutrien t-rich vegetable that has a unique set of nutritional benefits. This vibrant purple vegetable is usually used in various culinary dishes, and its consumption is associated with a wide range of health benefits. Let’s deepen the nutritional data of the eggplant to understand why it deserves a prominent place in a balanced diet.

Berenjenas are low in calories and fats, which makes them an excellent option for those who monitor their weight. A ration of a cooked eggplant cup only contains about 35 calories, which makes it a satiating and guilt free option to satisfy hunger.

1. Rich in dietary fiber: One of the notable nutritional attributes of eggplants is its high fiber content. The fiber plays a crucial role in the maintenance of digestive health, the regulation of blood sugar levels and the feeling of satiety, which can help control weight. A single eggplant provides approximately 2. 5 grams of dietary fiber, contributing to the recommended daily intake.
2. Abundant in antioxidants: eggplants are full of powerful antioxidants, especially anthocyanins. These compounds give the eggplants their characteristic vibrant purple color and have been related to numerous health benefits. Anthocyanins help combat oxidative stress and reduce the risk of chronic diseases, such as heart disease, certain types of cancer and cognitive deterioration related to age.

Berenjenas are a valuable complement to a balanced diet, since they provide a series of essential nutrients while still being low in calories. In addition to the aforementioned benefits, eggplants also offer vitamins C and K, as well as small amounts of minerals such as potassium and manganese. Incorporating this versatile vegetables to your meals can contribute to your health and general welfare.

Eggplant Nutrition Facts

One of the outstanding nutrients of the eggplant is the fiber. Fiber is an essential component of a healthy diet, as it facilitates digestion and can help prevent or relieve constipation. The consumption of adequate quantities of dietary fiber has also been associated with a lower risk of developing certain chronic diseases, such as heart disease and diabetes type 2. In a ration of 100 grams of eggplant there are approximately 2. 5 grams of fiber, which converts itIn a good addition to a balanced diet.

• Berenjenas are low in calories and fats, which makes them an excellent option for those who monitor their weight or try to maintain a healthy weight.
• Berenjenas are a rich source of antioxidants, especially anthocyanins, which give this vegetable their intense purple color. Antioxidants neutralize harmful free radicals of the organism, reducing the risk of chronic diseases such as cancer and heart disease.
• Berenjenas are also a good source of vitamins and my nerals. They contain B6, C and K vitamins, as well as minerals such as potassium and manganese.

Wearing a diet rich in fruits and vegetables, including eggplants, is associated with a lower risk of suffering certain chronic diseases, such as obesity, heart disease and some types of cancer.

The Basics: Calories and Macronutrients

Calories:

• The calories serve as a unit of measure of the energy content of food and drinks.
• The number of calories we consume determines the amount of energy we obtain from our diet.
• When we consume more calories than our body needs for daily functioning, excess energy is stored in fat.
• On the contrary, when we consume less calories than our body needs, weight loss occurs, since the body uses its fat reserves to obtain energy.

Macronutrients:

The three main macronutrients are carbohydrates, proteins and fats.

Carbohydrates:

• Carbohydrates are an essential source of energy for the body and are found in foods such as cereals, fruits and vegetables.
• Complex carbohydrates, such as whole grains and legumes, provide a constant release of energy, while simple carbohydrates, such as sugar and refined cereals, offer rapid energy bursts, but are usually low in nutrients.

Proteins:

• Proteins are fundamental for the growth, maintenance and repair of body tissues, and also play a vital role in the production of enzymes and hormones.
• Among the foods rich in protein are lean meats, fish, birds, dairy products, legumes and nuts.

Fats:

• Fats are a concentrated source of energy and help absorb fa t-soluble vitamins.
• Among the healthy sources of fat are avocados, nuts, seeds and olive oil, while saturated and trans fats, which are usually found in processed foods, must be limited.

A balanced diet must incorporate the three macronutrients into adequate quantities to guarantee optimal nutrition.

Understanding the role and composition of calories and macronutrients allows us to make informed decisions about our diet, promoting general wel l-being and supporting our specific nutritional needs.

A Good Source of Dietary Fiber

Nutritional data of the eggplant:

• The eggplant is low in calories, which makes it an ideal option for those who want to lose weight or maintain a healthy weight.
• A single cup of cooked eggplant contains approximately 2. 5 grams of dietary fiber, which represents about 10% of the recommended daily intake.
• The eggplant fiber is mainly insoluble fiber, which helps increase the volume of feces and prevent constipation.

“Including eggplants in the diet can be an effective way to increase fiber intake and promote a healthy digestive system.”

In addition, the high fiber content of the eggplant can also help maintain healthy blood sugar levels. Grate the digestion process, avoiding rapid blood sugar peaks after eating. Fiber also contributes to a feeling of satiety, reducing the possibilities of excess eating or chopping unhealthy foods.

For those who wish to incorporate more fiber into their diet, the eggplant can be a fantastic addition to meals. Its versatility allows it to roast it, roasting it, fill it in or use in substantial stews and sauteed. Whether as a main dish or as a garnish, the incorporation of the eggplant into the diet can provide multiple health benefits, which makes it a good option for fiber intake.

Rich in Essential Vitamins and Minerals

Vitamin C: eggplants are a great source of vitamin C, which is an essential nutrient to maintain a strong immune system and promote health in general. The consumption of vitamin C foods can help protect against diseases and fight infections.

Vitamin K: Another important nutrient contained in eggplants is vitamin K. This vitamin plays a crucial role in the coagulation of the blood and the health of bones. Including eggplants in your meals can help you guarantee an adequate intake of vitamin K, favoring a blood coagulation and optimal bone formation.

Berenjenas also contain other vitamins and minerals that contribute to their nutritional value. Among them, vitamin A, essential for a healthy vision, and vitamin B6, necessary for the correct development and functioning of the brain. In addition, eggplants are a good source of potassium, a mineral that helps maintain healthy blood pressure levels and favors the health of the heart.

The following table offers a complete list of essential vitamins and minerals present in 100 grams of cooked eggplant:

In general, including eggplants in your diet can provide you with a series of essential vitamins and minerals that favor health and general wel l-being. So do not hesitate to add these versatile vegetables to your favorite recipes and enjoy the nutritional benefits they offer.

Powerhouse of Antioxidants

Rich nutrients in antioxidants:

• Vitamin C: eggplants are a good source of vitamin C, a powerful antioxidant that helps protect oxidative stress cells. In addition, it reinforces the immune system and contributes to the production of collagen, which favors skin health.
• Anthocyanins: These vegetable pigments confront the eggplants their intense purple color and have powerful antioxidant properties. They help reduce inflammation, protect against cardiovascular diseases and enhance cognitive function.
• Chlorogenic acid: eggplants contain chlorogenic acid, which has been associated with a series of health benefits, such as inflammation reduction, management of blood sugar levels and protection against ag e-related diseases.

I knew it? A study published in the Journal of Agricultural and Food Chemistry discovered that the eggplant shell contains a greater concentration of antioxidants than the pulp. So do not hesitate to include the skin in your eggplant recipes.

Comparison of the antioxidant content of the eggplant:

The eggplants, with their rich antioxidant composition, constitute an excellent addition to a healthy and balanced diet. Including them in their meals not only provides flavor and variety, but also numerous health benefits. So do not forget to incorporate eggplants into their recipes to take advantage of the power of antioxidants and get optimal wel l-being.

Promotes Heart Health

Berenjenas are low in calories and fats, which makes them an excellent complement to a cardiosaludable diet. They are also rich in dietary fiber, which can help reduce blood cholesterol levels. A cup of cooked eggplants contains approximately 2. 5 grams of fiber, which represents 10% of the recommended daily intake. The fiber content of eggplants helps eliminate cholesterol from the organism, preventing it from being absorbed in the bloodstream and reducing the risk of heart disease.

Important note: Including eggplants in the diet can help reduce the risks of cardiovascular diseases and promote a healthy heart.

Berenjenas are also a good source of antioxidants, particularly nasunine. Nasunine is a powerful antioxidant that helps protect hearts from the damage caused by free radicals. This antioxidant can also help improve blood flow and reduce blood pressure, two crucial factors for heart health. Including eggplants in the diet can help improve the general functioning of the heart and reduce the risk of heart disease.

Note: Eggs are low in calories and fat, which makes them an excellent complement to a cardiosaludable diet.

• Rich in dietary fiber, which helps reduce cholesterol levels.
• Good source of antioxidants, especially nasunine.
• It can improve blood flow and reduce blood pressure.

Supports Brain Function

Hill: This nutrient is essential for the development and functioning of the brain. It intervenes in acetylcholine synthesis, a neurotransmitter that plays a fundamental role in memory and learning. It has been shown that a diet rich in hill improves cognitive performance and reduces the risk of neurodegenerative disorders such as Alzheimer’s disease.

Berenjenas are a good source of hill, since they contribute approximately 18. 7 milligrams per cup. This vegetable is also low in calories and fats, which makes it a healthy complement to a diet that stimulates the brain. To fully take advantage of the benefits of eggplants for the brain, it is important to incorporate them into a balanced food plan that includes other nutrien t-rich foods.

Eggplant and Brain Health: Key Points

• Eggs contain hill, an essential nutrient for the development and functioning of the brain.
• The hill intervenes in the synthesis of neurotransmitters, in particular acetylcholine, important for memory and learning.
• A hill diet from sources such as eggplants can improve cognitive performance and reduce the risk of neurodegenerative disorders.
• It is recommended to include eggplants in a balanced diet that includes other nutrien t-rich foods for optimal brain health.

Potential Benefits for Weight Management

The eggplant is a versatile vegetable, low in calories and rich in nutrients. It is an excellent source of dietary fiber, which can help promote the feeling of satiety and avoid eating in excess. A cup of cooked eggplant contains only about 35 calories, which makes it an ideal option for those who wish to control their weight.

Key points:

• The eggplant is low in calories and rich in nutrients, which makes it an adequate option to control the weight.
• The dietary fiber of the eggplant favors the feeling of satiety and avoids eating in excess.

In addition to its low caloric content and its high fiber content, the eggplant also contains a variety of vitamins and minerals that favor weight control. It is a good source of vitamins C, K and B6, as well as minerals such as potassium and manganese. These nutrients play essential roles in body metabolism and can help optimize weight loss and maintenance.

Table: vitamins and minerals present in the eggplant

Vitamin/mineral	Quantity per 1 cup of cooked eggplant
Vitamin C	9. 8 milligrams
Vitamin K	2. 9 micrograms
Vitamin B6	0. 2 milligrams
Potassium	188 milligrams
Manganese	0. 2 milligrams

Incorporating the eggplant into your diet can be as simple as roasting it, roasting it to the grill or baking. It can be used as a substitute for calorie rich ingredients in dishes such as lasagna or as tasty addition to salads and sauteed. However, it is important to keep in mind that the results may vary from one person to another, and that a balanced diet and regular physical activity are key components to control the weight successfully. Consultation with a health professional or a diploma dietitian can provide personalized guidance and recommend the best strategies to achieve your weight control objectives.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont