August is the time of zucchini and eggplant. Do I need to lean on these vegetables?
In the medical news reports they are practically not written about. Maybe they are not very useful? And if they are useful, then what is more healing: eggplant or zucchini?
Vegetables of contention
It’s no secret that many families don’t buy blue ones at all – so many in the Soviet style continue to call eggplants. The reason for this is because people do not like their bitter taste. And many zucchini eat only out of economy, in the season they are quite inexpensive, but their taste is often considered poor and inexpressive. But in general, the attitude towards these two vegetables is humorous: it can be demonstrated by the famous joke from the Soviet blockbuster “Ivan Vasilyevich changes his profession” about overseas caviar – eggplant. Actually the one who laughs last laughs well.
The composition of eggplant and zucchini is well studied, and you can find it in the table. Doses of most vitamins, micro and macro elements in eggplant and zucchini are very similar. The exception is only vitamins C and B6, there are more of them in the zucchini. The first vitamin is 28% of the daily intake (DNP), and the content of the second vitamin is moderate – 11% of the DNP, but this is 2.5 times more than in the blue ones. But eggplants are not born with a bast: the most useful dietary fiber in them is 3.5 times more than in zucchini. But in terms of the number of “harmfulnesses” there are no big differences between these vegetables: there are very few calories, sugar and fats in them.
Is this an advantage or disadvantage?
It turns out that these vegetables are not very needed, because there are not so many vitamins and other useful things in them? This is a wrong statement of the question.
A small amount of calories with a large amount of product and the absence of harmful components is already a big, big plus. At least that's why zucchini and eggplant can be considered ideal products for those who want to lose weight. If you make a garnish from them, then it will be much less high-calorie and incomparably more useful than from potatoes, pasta or porridge.
But these are not all the benefits of zucchini and eggplant, and other useful surprises can be found in both vegetables. For example, zucchini contains omega-3 fatty acids, which we need to get with food, like vitamins. But they are contained mainly in seeds, and therefore it is much more beneficial to eat young zucchini, when the seeds are still tender and edible. And in eggplants, for example, there are phytosterols that bind cholesterol and inhibit its absorption in the intestine, so blue ones will be an ideal accompaniment to fatty meat foods rich in cholesterol.
But this is not all the advantages of zucchini and eggplant. Their most important component is the antioxidants with which they are rich. Since any antioxidants neutralize free radicals, weakening their negative effect on the whole body, zucchini and eggplant thanks to them protect blood vessels from atherosclerosis, prevent aging, cancer and do much more.
Eggplant has chlorogenic acid and nasunin – these are very powerful antioxidants. There are many studies that prove their anti-cancer effect and many other beneficial effects.
Nasunin is contained in the skin of eggplants, it gives it a dark, saturated color, therefore, despite the fact that in most cooking recipes it is advised to remove the skin, this is best not to do. True, there is one exception – for women during pregnancy, it is better to cook eggplants without skin. The fact is that nasunin can slow down the development of the fetus. You will be surprised, but this is the flip side of its anti-cancer action. Just in the period of development of the fetus, when it grows very actively, this action is superfluous.
Chlorogenic acid, in contrast to nasunin, on the contrary, is found in the flesh of eggplant. It has a positive effect on immunity, it has antiviral and anti-inflammatory effects. The latter is very important, because doctors have proved that mild chronic inflammation is the basis of atherosclerosis of blood vessels, dramatically accelerating the onset of its development and thereby contributing to the occurrence of heart attacks and strokes.
Zucchini has other antioxidants – they have a lot of lutein and zeaxanthin. First of all, they are useful for vision and allow you to avoid eye diseases even in old age, but they have other beneficial effects common to all antioxidants.
The color of zucchini matters: in yellow (they are not the most popular with us) these substances are much more than in ordinary light green or green (zucchini). They also have a lot of beta-carotene. All three of these antioxidants create a bright yellow color. In the skin of such zucchini these substances are 3-10 times more than in the flesh, so it is better to buy them young when the peel has not yet hardened, and prepare the zucchini with it without cleaning.
So in the season, zucchini and eggplant should be eaten as often as possible. Try to cook them in different ways – stew, fry, bake in the oven, on the grill, add them to a variety of dishes. But remember: the rest of the year, it’s better not to forget about zucchini and eggplant. When the price is very high, buy frozen vegetables, they retain all the nutrients. But overseas caviar – eggplant and squash – are far from the most useful canned food. Little useful remains in them, but a lot of salt.
* Red color indicates components, which are significantly more in zucchini.
** The blue color indicates the components, which are significantly more in eggplant.
*** Italics highlighted very significant advantages when the amount of nutrient in one of the vegetables is much larger than in the other.