Albergínia: 10 increïbles beneficis per a la salut, dades nutricionals i efectes secundaris

L’albergínia ( Solanum melongena ) també s’anomena brinjal o albergínia. Prové de la família de plantes de solanàcies. És rica en fibra i baixa en calories.

L’albergínia està disponible en diferents colors, mides i varietats. Aquest vegetal (tècnicament una fruita) també conté vitamines, minerals i antioxidants que ajuden a promoure la salut del cor, controlar els nivells de sucre a la sang, reduir el risc de càncer, millorar la funció cognitiva i ajudar a la pèrdua de pes.

En aquest article, hem discutit detalladament els beneficis per a la salut de les albergínies, juntament amb els seus possibles efectes secundaris. Segueix llegint.

Quins avantatges té l'albergínia per a la salut?

1. Pot promoure la salut cardíaca

Es diu que les albergínies posseeixen propietats antioxidants que poden ajudar a promoure la salut del cor (1).

Un estudi realitzat per la Facultat de Medicina de la Universitat de Connecticut va trobar que les albergínies crues i cuites tenien propietats cardioprotectores. La nasunina, un component polifenòlic de l’albergínia, és beneficiosa per al cor (2).

Un altre estudi realitzat sobre conills hipercolesterolèmics (colesterol alt) va trobar que el suc d'albergínia pot reduir els nivells de colesterol plasmàtic i aòrtic (3). A més, la ingesta diària d’albergínies podria controlar la pressió arterial alta en persones estressades (4).

2. Pot controlar els nivells de sucre en sang

L’albergínia és una font rica en fibra i baixa en carbohidrats solubles. Pot ajudar a regular els nivells de sucre a la sang i controlar l’absorció de glucosa. Estudis in vitro d’albergínies van trobar que els fenòlics d’aquest vegetal actuen com a inhibidors d’enzims implicats en la diabetis tipus 2 (5).

Un estudi realitzat per l'Institut Alemany de Nutrició Humana va trobar que el consum de fibra dietètica i els seus efectes metabòlics poden ajudar a prevenir la diabetis. La fibra pot frenar l’absorció de sucre i controlar els nivells de sucre en la sang (6).

Els polifenols de l’albergínia poden ajudar a controlar els nivells de sucre a la sang (7).

3. Pot reduir el risc de càncer

Els extractes que es troben a la pell d’albergínia són rics en glicosids ramnosil solasodics (SRG). Aquests compostos tenen propietats contra el càncer i poden ajudar a tractar el càncer de pell (8). Un estudi realitzat per la Investigació Mèdica Australasiana va trobar que els SRG poden induir la mort de cèl·lules cancerígenes (9).

Un altre estudi realitzat per la Universitat de Queensland va trobar que s’ha demostrat que una barreja estàndard de glicòsids solasodins és eficaç en el tractament de tumors malignes i benignes de la pell humana (10).

4. Pot millorar la funció cognitiva

Els fitonutrients de les albergínies poden protegir les membranes de les cèl·lules cerebrals del dany. També poden facilitar la transferència de missatges d’una cel·la a una altra, preservant així la funció de memòria.

Els radicals lliures al cervell poden ser responsables de la degeneració neuronal, de l’Alzheimer i de la demència. La nasunina, el potent antioxidant de les pells d’albergínies, pot inhibir els problemes neuronals eliminant aquests radicals lliures. Això millora la funció cerebral i redueix el risc de malalties neuronals (11), (12).

5. Pot ajudar a la pèrdua de pes

L’albergínia té un alt contingut d’aigua i baixa en calories. Això el fa ideal per a persones que volen reduir pes. La textura esponjosa de la verdura facilita aquestes característiques.

Per tant, heu de consumir albergínies en la seva forma natural tant com sigui possible. La verdura també té un alt contingut en fibra. La fibra us manté saciat i us pot ajudar a perdre pes (13).

6. Pot promoure la salut ocular

L’albergínia és rica en luteïna (14). L'antioxidant pot prevenir la degeneració macular relacionada amb l'edat, que és la principal causa de ceguesa i deteriorament de la visió (15). Es necessita més investigació a llarg termini per comprendre els efectes potencials de la visió de l’albergínia en la visió.

7. Pot millorar la salut òssia

L’albergínia pot ajudar a millorar la densitat mineral òssia i reduir el risc d’osteoporosi (16). Aquest vegetal conté nutrients com el calci, el magnesi i el potassi que ajuden a promoure la força òssia (16), (17).

8. Pot ajudar a tractar l'anèmia

El món ha experimentat un augment increïble del nombre de persones amb anèmia en les darreres dues dècades. Segons l’OMS, avui en dia són enormes 1.650 milions de persones afectades per l’anèmia (18).

La deficiència de ferro és una de les causes fonamentals de l’anèmia, que presenta símptomes com mals de cap, debilitat i dificultat per concentrar-se (19). Per tant, els metges suggereixen una dieta rica en ferro per combatre l’anèmia.

L’albergínia conté al voltant de 0,2 mg de ferro per cada 100 grams. Aquest vegetal nutricional també és ric en coure (aproximadament 0,173 mg en 100 grams) (17). Aquests dos minerals funcionen junts de manera eficaç per ajudar a la correcta producció i distribució de glòbuls eritus, augmentant així els nivells d’energia i hemoglobina (20).

9. Pot prevenir defectes de naixement

Les albergínies contenen àcid fòlic que és essencial per a les dones embarassades (21). La ingesta d’una dieta rica en àcid fòlic pot ajudar a prevenir defectes congènits. La deficiència de folat provoca anomalies tant en mares com en fetus (22).

10. Pot millorar la salut de la pell

Les albergínies són riques en vitamines, minerals, antocianines (compostos vegetals naturals) i antioxidants. Les evidències anecdòtiques suggereixen que poden ajudar a millorar la brillantor de la pell i a frenar l’envelliment. Tot i això, no hi ha proves científiques que demostrin aquesta afirmació.

Vegem ara la informació nutricional de les albergínies.

Dades nutricionals d’albergínies

L’albergínia és rica en calci, ferro, magnesi i molts altres nutrients importants que ajuden al bon funcionament del cos. Segons el Departament d'Agricultura dels Estats Units (USDA), 1 tassa (o 82 g) d'albergínia conté (17):

• Energia: 20,5 kcal
• Aigua: 75,7 g
• Proteïna: 0,8 g
• Hidrats de carboni: 4,82 g
• Fibra: 2,46 g
• Ferro: 0,189 g
• Fòlat: 18 μg
• Manganès: 0,19 mg
• Potassi: 188 mg
• Vitamina K: 2,87 μg

L’albergínia també conté compostos polifenòlics, fitonutrients com la nausinina i l’àcid clorogènic, àcids grassos, aminoàcids, vitamines B6 i E i minerals.

Incloure albergínies a la dieta és fàcil. A les seccions següents hem comentat com preparar-lo i afegir-lo a la vostra dieta.

Quina és la millor manera de preparar una albergínia?

Les albergínies tenen la pell llisa i brillant i són de color porpra. Tenen un gust lleugerament amarg. Remullar una albergínia amb sal traurà la humitat i també els compostos que contribueixen al sabor amarg. A més, aquest procés reduirà l’absorció d’oli durant la cocció.

Fer això:

1. Utilitzeu sempre un ganivet d’acer inoxidable per tallar una albergínia. L’acer al carboni pot reaccionar amb els nutrients presents a l’albergínia i fer que el vegetal es torni negre.
2. Teniu l’albergínia amb la pell per gaudir d’una nutrició completa.
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 té pautes d’aprovisionament estrictes i es basa en estudis revisats per parells, institucions de recerca acadèmica i associacions mèdiques. Evitem utilitzar referències terciàries. Podeu obtenir més informació sobre com ens assegurem que el nostre contingut sigui precís i actualitzat llegint la nostra política editorial.

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