Eggplant: Superfood?
It turns out that the zucchini-like, slightly spongy vegetable in your crisper, the eggplant, is not just an odd looking vessel for holding water. Eggplant is packed with nutrients, and the properties of those specific nutrients, some nearly exclusive to eggplant, make it one of the healthiest foods around. More and more studies are revealing eggplant's unusual ability to repair free radical damage and lower cholesterol. There is even reason to believe it can help stave off rheumatoid arthritis. At 2.48 grams per cup (cubed), it provides an excellent source of dietary fiber, and is considered a very good source of potassium, manganese, copper, and vitamin B1 (thiamin); it is considered a good source of vitamin B6 (pyridoxine), folate, magnesium, and vitamin B3 (niacin). Inexpensive, readily available, and only 27 calories per cup (cubed), eggplant is right up there with broccoli as quite possibly one of nature's superfoods.
Eggplant is Phytonutrient-rich
In addition to the vitamins and minerals mentioned above, eggplant also contains important phytonutrients, many of which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.
Much of the research on eggplant has focused on this anthocyanin phytonutrient. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and waste out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.
Nasunin is not only a potent free-radical scavenger, but is also an iron chelator. A chelator is a chemical that removes free metal ions from the bloodstream. Chelating agents are sometimes used to treat people suffering from lead, mercury, or other heavy metal poisoning. Although iron is an essential nutrient and is necessary for oxygen transport, immune function, and collagen synthesis, excess iron increases free radical production and is associated with an increased risk of heart disease and cancer.
In postmenopausal women and in men, iron, which is not easily excreted, can accumulate. By chelating iron, nasunin lessens free radical formation with numerous beneficial results, including protecting blood cholesterol from peroxidation. It also helps prevent cancer-promoting cell damage, and lessens free radical damage in joints, a primary factor in rheumatoid arthritis.
Even More Good News
More good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic acid, which is one of the most effective free-radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.
Somewhat astonishingly, when laboratory animals with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls, and the cholesterol in their aortas were all significantly reduced, while the walls of their blood vessels relaxed, improving blood flow. These positive effects were likely due not only to nasunin but also to several other terpene phytonutrients in eggplant.
Oxalate Concerns?
Eggplant is also among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants and animals. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating eggplant. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body.
Yet, the peer-reviewed research evidence showing the ability of oxalates to lower calcium absorption is scant and the effects relatively small. It does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich plant foods that also contain oxalic acid. Most doctors would not discourage a person concerned about meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.
Getting the Most Out of Eggplant
Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers, and potatoes. They are at their very best from August through October when they are in season. Choose eggplants that are firm and heavy for their size. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not.
Although they look hardy, eggplants are actually very perishable and care should be taken in their storage. Eggplants are sensitive to both heat and cold and should ideally be stored at around 50 degrees Fahrenheit. Do not cut eggplant before you store it as it perishes quickly once its skin has been punctured or its inner flesh exposed. Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for only a few days before it starts losing its nutrients.
To tenderize the flesh's texture and reduce some of its naturally occurring bitter taste, you can sweat the eggplant by salting it. After cutting the eggplant into the desired size and shape, sprinkle it with salt and allow it to rest for about 30 minutes. This process pulls out some of its water content and so will also make it less permeable to absorbing any oil used in cooking. Rinsing the eggplant after sweating it will remove most of the salt.
Exotic in taste and texture, eggplant can be prepared in a variety of ways. Consider baking, roasting, grilling, or steaming eggplant. Due to its high water content, frying the porous eggplant over-saturates it with oil, particularly if you don't sweat it first.
If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350 degrees Fahrenheit for 15 to 25 minutes, depending upon size. Eggplant's unique flavor and ability to absorb other flavors makes it great as a spread. For homemade baba ganoush, purée roasted eggplant, garlic, tahini, lemon juice, and olive oil. Use it as a dip for vegetables or as a sandwich filling.
Recipe
Grilled Eggplant Sandwich
Makes 2 sandwiches
Ingredients:
4 teaspoons olive oil
1 clove garlic, finely chopped
1 1/2 teaspoons chopped, fresh basil
salt, to taste
fresh ground black pepper
2 large eggplant slices
1/2 cup low-fat, whipped cream cheese or goat cheese
4 pieces focaccia sliced in half, lengthwise
2/3 cup spinach, washed and dried
4 slices tomato
Preparation:
Preheat grill to medium heat.
Add olive oil, garlic, salt, and fresh ground pepper and ½ teaspoon fresh chopped basil to small bowl. Stir to combine.
Brush both sides of eggplant slices with olive oil mixture.
Grill eggplant over direct heat, 3 minutes per side.
Mix cream cheese, 1 tablespoon fresh chopped basil, salt, and fresh ground pepper in small bowl.
Spread 4 halves of focaccia bread with cheese mixture.
Add eggplant slices.
Top with spinach, slice of tomato and focaccia bread slice. |
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