茄子：10种惊人的健康益处，营养成分和副作用

茄子（ 茄子 ）也被称为茄子或茄子。它来自茄属植物。它富含纤维，卡路里含量低。

茄子有不同的颜色，大小和品种。这种蔬菜（从技术上讲是一种水果）还含有维生素，矿物质和抗氧化剂，有助于促进心脏健康，控制血糖水平，降低癌症风险，改善认知功能并帮助减肥。

在本文中，我们详细讨论了茄子的健康益处及其潜在的副作用。继续阅读。

茄子对健康有什么好处？

1.可能促进心脏健康

据说茄子具有抗氧化特性，可以帮助促进心脏健康（1）。

康涅狄格大学医学院进行的一项研究发现，生熟的茄子具有心脏保护作用。茄子中的多酚成分Nasunin对心脏有益（2）。

在高胆固醇血症（高胆固醇）兔子身上进行的另一项研究发现，茄子汁可以降低血浆和主动脉胆固醇水平（3）。同样，每天摄入茄子可以控制压力大的人的高血压（4）。

2.可能控制血糖水平

茄子富含纤维，可溶性碳水化合物含量低。它可以帮助调节血糖水平并控制葡萄糖的吸收。茄子的 体外 研究发现，这种蔬菜中的酚类物质可作为与2型糖尿病有关的酶的抑制剂（5）。

德国人类营养研究所进行的一项研究发现，食用膳食纤维及其代谢作用可能有助于预防糖尿病。纤维可以减慢糖的吸收并控制血糖水平（6）。

茄子中的多酚可能有助于控制血糖水平（7）。

3.可能降低癌症风险

茄子皮中发现的提取物富含索拉索定鼠李糖苷（SRG）。这些化合物具有抗癌特性，可能有助于治疗皮肤癌（8）。澳大利亚医学研究中心进行的一项研究发现，SRGs可能诱导癌细胞死亡（9）。

昆士兰大学进行的另一项研究发现，索拉索定糖苷的标准混合物已显示对治疗恶性和良性人类皮肤肿瘤有效（10）。

4.可能会改善认知功能

茄子中的植物营养素可以保护脑细胞膜免受损害。它们还可以促进消息从一个单元到另一个单元的传输，从而保留存储功能。

大脑中的自由基可能导致神经变性，阿尔茨海默氏症和痴呆症。Nasunin是茄子皮中有效的抗氧化剂，可通过清除这些自由基来抑制神经问题。这样可以改善大脑功能并降低神经疾病的风险（11），（12）。

5.可以帮助减肥

茄子的水分含量高，卡路里含量低。这对于想要减轻体重的人来说非常理想。蔬菜的海绵质地促进了这些特性。

因此，您必须尽可能食用天然形式的茄子。蔬菜的纤维含量也很高。纤维使您保持饱腹感，并可能有助于减轻体重（13）。

6.可能促进眼睛健康

茄子富含叶黄素（14）。抗氧化剂可以预防与年龄有关的黄斑变性，这是失明和视力障碍的主要原因（15）。需要更多的长期研究来了解茄子对人类的潜在视力保护作用。

7.可以增强骨骼健康

茄子可能有助于提高骨矿物质密度并降低骨质疏松症的风险（16）。这种蔬菜含有有助于提高骨骼强度的钙，镁和钾等营养素（16），（17）。

8.可能有助于治疗贫血

在过去的二十年中，世界范围内的贫血人数激增。根据世界卫生组织的数据，如今有高达16.2亿人患有贫血（18）。

铁缺乏是贫血的根本原因之一，贫血具有头痛，虚弱和难以集中注意力等症状（19）。因此，医生建议使用富含铁的饮食来对抗贫血。

茄子每100克含铁约0.2毫克。这种营养蔬菜还富含铜（每100克约0.173毫克）（17）。这两种矿物质可以有效地协同工作，以帮助红细胞的正确生产和分配，从而提高能量和血红蛋白水平（20）。

9.可以预防出生缺陷

茄子中含有叶酸对孕妇是必不可少的（21）。摄入富含叶酸的饮食可以帮助预防出生缺陷。叶酸缺乏会导致母亲和胎儿异常（22）。

10.可能改善皮肤健康

茄子富含维生素，矿物质，花青素（天然植物化合物）和抗氧化剂。轶事证据表明，这些物质可能有助于改善皮肤光泽并帮助减缓衰老。但是，没有科学证据证明这一说法。

现在让我们来看看茄子的营养信息。

茄子的营养成分

茄子富含钙，铁，镁和其他一些重要营养素，可帮助您的身体正常运转。根据美国农业部（USDA）的统计，1杯（或82克）茄子含有（17）：

• 能量：20.5大卡
• 水：75.7克
• 蛋白质：0.8克
• 碳水化合物：4.82克
• 纤维：2.46克
• 铁：0.189克
• 叶酸：18微克
• 锰：0.19毫克
• 钾：188毫克
• 维生素K：2.87微克

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

Stylecraze有严格的采购准则，并依赖经过同行评审的研究，学术研究机构和医学协会。我们避免使用三级引用。您可以阅读我们的编辑政策，进一步了解我们如何确保内容的准确性和最新性。

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