The endless benefits of Baba Ghanoush… a snack with all meals

Although Baba Ghanoush is a nutritious, economical, easy to prepare and versatile dish made from eggplant commonly used in the Mediterranean region, not many people have eaten Baba Ghanoush, an extremely creamy, smoky, salty and refreshing salad.

The main ingredient of this appetizer is eggplant, which is very useful because it has different varieties in stores and markets and it is one of the most consumed vegetables all over the world.

According to studies, its polyphenol content can help control blood sugar levels and improve cases of type 2 diabetes. It also contains rich nutrients, minerals, fatty acids, and bioactive compounds that “help promote bone, brain, and heart health, improve vision, and lose weight.” and skin health.

A healthy addition to your diet

Like most Mediterranean dishes, Baba Ghanoush makes a healthy addition to your diet in the form of a simple and delicious appetizer made with a mixture of immune-boosting vitamin C-rich tahini, garlic, olive oil, lemon juice, and roasted eggplant. “Nasonin” is distinguished by its content. It is a powerful antioxidant that “benefits the heart,” helps improve blood flow, increases oxygen, neutralizes the effects of free radicals in the brain (responsible for neurodegeneration and Alzheimer’s disease), and “prevents tumor formation.”

It contains an anthocyanin complex that contains 0% cholesterol in addition to being beneficial for cardiovascular health, in addition to a group of vitamins, the most important of which are B (B1, 6), E, and K calcium, iron, magnesium, phosphorous, zinc, and “potassium salts that have a positive effect on the work of the heart.”

More fiber equals fewer calories

a quarter of a cup only has 120 calories, or just 6% of the daily need). Unsaturated fats are beneficial for heart health in particular “Jill Corleone, a professional nutritionist, says (a quarter cup contains 10 grams of carbs, 6 grams of fat, and 4 grams of protein.

It’s also a good source of soluble fiber for those who find it difficult to get enough from their diet (a quarter cup contains 4 grams of fiber and provides more than 10% of the daily requirement).

Lutein, an antioxidant found in eggplant, protects against macular degeneration, which impairs eyesight in the elderly and promotes eye health.

Basic plugins are full of benefits

Tahini, a light, nutty-flavored paste prepared from roasted sesame seeds, contains more than 10% of your daily dose of antioxidants, anti-inflammatory monounsaturated fats, vitamins, and minerals in just one tablespoon (15 grams). a few crucial nutrients.

Rich in health benefits, yogurt provides protein, calcium, potassium, and magnesium, aids digestion, supports healthy gut bacteria, relieves IBS symptoms, and prevents osteoporosis.

Garlic contains an organosulfur compound called allicin, “a healthy addition to your diet.” food poisoning.

Widely known as one of the healthiest oils in the world, olive oil is a great source of antioxidants and healthy fats that can help lower the risk of heart disease, prevent stroke, and lower the risk of type 2 diabetes.

With incredible health benefits, lemon juice is rich in nutrients, supports weight loss, and is also linked to kidney stone prevention and cancer treatment.

Advice and Caution

When buying eggplant, choose a fruit that is firm, fresh, dark, smooth, smooth, glossy, and medium to large. black eggplant skin.

Whole eggplants can also be stored in the refrigerator or in a paper bag and placed in the vegetable basket for 7 to 10 days. After slicing, provided they are not chopped until ready to cook, they begin to deteriorate quickly.

They can be frozen both cooked and uncooked, and can be stored in the freezer for up to 12 months if wrapped in an airtight freezer bag.

Eggplant in Baba Ghanoush salad is low risk, and eating a little or moderate amount may not cause harm, but excessive consumption can cause side effects.

In very rare cases, it can cause allergy symptoms such as difficulty breathing, itching, and swelling in some people.

Those who feel any allergies should stop eating eggplant and consult a doctor. While those with low levels of iron “don’t eat eggplant recipes”, due to the oxalate they contain, excessive consumption of eggplant recipes may increase the risk of oxalate urine and kidney stones in some people .