Berinjela: 10 incríveis benefícios à saúde, informações nutricionais e efeitos colaterais

A berinjela ( Solanum melongena ) também é chamada de berinjela ou berinjela. Ela vem da família de plantas da beladona. É rico em fibras e pobre em calorias.

A berinjela está disponível em diferentes cores, tamanhos e variedades. Este vegetal (tecnicamente uma fruta) também contém vitaminas, minerais e antioxidantes que ajudam a promover a saúde cardíaca, controlar os níveis de açúcar no sangue, reduzir o risco de câncer, melhorar a função cognitiva e ajudar na perda de peso.

Neste artigo, discutimos os benefícios da berinjela à saúde em detalhes, juntamente com seus potenciais efeitos colaterais. Leia.

Quais são os benefícios para a saúde da berinjela?

1. Pode promover a saúde do coração

Diz-se que as berinjelas possuem propriedades antioxidantes que podem ajudar a promover a saúde do coração (1).

Um estudo conduzido pela Escola de Medicina da Universidade de Connecticut descobriu que berinjela crua e cozida tinha propriedades cardioprotetoras. A nasunina, um componente polifenólico da berinjela, é benéfica para o coração (2).

Outro estudo realizado em coelhos hipercolesterolêmicos (colesterol alto) descobriu que o suco de berinjela pode reduzir os níveis de colesterol plasmático e aórtico (3). Além disso, a ingestão diária de berinjela pode controlar a hipertensão em indivíduos estressados ​​(4).

2. Pode controlar os níveis de açúcar no sangue

A berinjela é uma fonte rica em fibras e pobre em carboidratos solúveis. Pode ajudar a regular os níveis de açúcar no sangue e controlar a absorção de glicose. Estudos in vitro com berinjela descobriram que os fenólicos desse vegetal agem como inibidores de enzimas envolvidas no diabetes tipo 2 (5).

Um estudo conduzido pelo Instituto Alemão de Nutrição Humana descobriu que o consumo de fibra alimentar e seus efeitos metabólicos podem ajudar a prevenir o diabetes. As fibras podem retardar a absorção do açúcar e controlar os níveis de açúcar no sangue (6).

Os polifenóis da berinjela podem ajudar a controlar os níveis de açúcar no sangue (7).

3. Pode reduzir o risco de câncer

Os extratos encontrados na casca da berinjela são ricos em solasodine rhamnosil glicosídeos (SRGs). Esses compostos têm propriedades de combate ao câncer e podem ajudar a tratar o câncer de pele (8). Um estudo conduzido pela Australasian Medical Research descobriu que os SRGs podem induzir a morte de células cancerosas (9).

Outro estudo conduzido pela University of Queensland descobriu que uma mistura padrão de glicosídeos de solasodina demonstrou ser eficaz no tratamento de tumores malignos e benignos da pele humana (10).

4. Pode melhorar a função cognitiva

Os fitonutrientes em berinjelas podem proteger as membranas celulares do cérebro contra danos. Eles também podem facilitar a transferência de mensagens de uma célula para outra, preservando assim a função de memória.

Os radicais livres no cérebro podem ser responsáveis ​​pela degeneração neural, Alzheimer e demência. A nasunina, o potente antioxidante das cascas de berinjela, pode inibir problemas neurais ao eliminar esses radicais livres. Isso melhora a função cerebral e reduz o risco de doenças neurais (11), (12).

5. Pode ajudar na perda de peso

A berinjela tem alto teor de água e poucas calorias. Isso o torna ideal para pessoas que desejam reduzir o peso. A textura esponjosa do vegetal facilita essas características.

Portanto, você deve consumir a berinjela em sua forma natural, tanto quanto possível. O vegetal também possui alto teor de fibras. A fibra mantém você saciado e pode ajudar na perda de peso (13).

6. Pode promover a saúde ocular

A berinjela é rica em luteína (14). O antioxidante pode prevenir a degeneração macular relacionada à idade, que é a principal causa de cegueira e deficiência visual (15). Mais pesquisas de longo prazo são necessárias para entender os efeitos potenciais de proteção da visão da berinjela em humanos.

7. Pode melhorar a saúde óssea

A berinjela pode ajudar a melhorar a densidade mineral óssea e reduzir o risco de osteoporose (16). Este vegetal contém nutrientes como cálcio, magnésio e potássio que ajudam a promover a resistência óssea (16), (17).

8. Pode ajudar a tratar a anemia

O mundo viu um aumento incrível no número de pessoas com anemia nas últimas duas décadas. De acordo com a OMS, um colossal 1,62 bilhão de pessoas hoje são afetadas pela anemia (18).

A deficiência de ferro é uma das causas básicas da anemia, que apresenta sintomas como dores de cabeça, fraqueza e dificuldade de concentração (19). Portanto, os médicos sugerem uma dieta rica em ferro para combater a anemia.

A berinjela contém cerca de 0,2 mg de ferro por 100 gramas. Este vegetal nutricional também é rico em cobre (cerca de 0,173 mg em 100 gramas) (17). Esses dois minerais trabalham juntos de forma eficaz para auxiliar na produção e distribuição adequadas de hemácias, aumentando assim os níveis de energia e hemoglobina (20).

9. Pode prevenir defeitos congênitos

A berinjela contém ácido fólico, essencial para gestantes (21). A ingestão de uma dieta rica em ácido fólico pode ajudar a prevenir defeitos congênitos. A deficiência de folato leva a anormalidades tanto nas mães quanto nos fetos (22).

10. Pode melhorar a saúde da pele

As berinjelas são ricas em vitaminas, minerais, antocianinas (compostos naturais das plantas) e antioxidantes. Evidências anedóticas sugerem que isso pode ajudar a melhorar o brilho da pele e a retardar o envelhecimento. No entanto, não há evidências científicas para provar essa afirmação.

Vamos agora dar uma olhada nas informações nutricionais da berinjela.

Fatos nutricionais da berinjela

A berinjela é rica em cálcio, ferro, magnésio e vários outros nutrientes importantes que auxiliam no bom funcionamento do seu corpo. De acordo com o Departamento de Agricultura dos Estados Unidos (USDA), 1 xícara (ou 82 gramas) de berinjela contém (17):

• Energia: 20,5 kcal
• Água: 75,7 g
• Proteína: 0,8 g
• Carboidrato: 4,82 g
• Fibra: 2,46 g
• Ferro: 0,189 g
• Folato: 18 μg
• Manganês: 0,19 mg
• Potássio: 188 mg
• Vitamina K: 2,87 μg

Eggplant also contains polyphenolic compounds, phytonutrients like nausinin and chlorogenic acid, fatty acids, amino acids, vitamins B6 and E, and minerals.

Including eggplant in your diet is easy. In the following sections we have discussed how to prepare and add it to your diet.

What Is The Best Way To Prepare An Eggplant?

Eggplants have smooth, glossy skin and are purple. They have a slightly bitter taste. Soaking an eggplant in salt will draw out the moisture and also the compounds that contribute to the bitter taste. Also, this process will reduce oil absorption during cooking.

To do this:

1. Always use a stainless steel knife to cut an eggplant. Carbon steel can react with the nutrients present in the eggplant and make the vegetable go black.
2. Have the eggplant with its skin to enjoy complete nutrition.
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

A Stylecraze tem diretrizes rígidas de abastecimento e depende de estudos revisados ​​por pares, instituições de pesquisa acadêmica e associações médicas. Evitamos usar referências terciárias. Você pode aprender mais sobre como garantimos que nosso conteúdo seja preciso e atualizado lendo nossa política editorial.

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