Here is a detailed breakdown of eggplant (also known as aubergine), focusing on its nutritional profile, health benefits, uses, and relevance in the Philippines:
🌿 Overview:
Eggplant is a glossy, purple-skinned vegetable belonging to the nightshade family, which also includes tomatoes and potatoes. In the Philippines, it’s commonly known as “talong” and is a staple in many dishes like Tortang Talong and Pinakbet.
🧪 Nutritional Profile (per 100g raw):
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Calories: ~25 kcal
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Water: ~92%
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Carbohydrates: 6 g
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Dietary Fiber: 3 g
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Protein: 1 g
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Fat: 0.2 g
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Vitamins:
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Vitamin C
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Vitamin K
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Vitamin B6
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Folate (B9)
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Minerals:
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Potassium
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Manganese
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Magnesium
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Antioxidants:
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Nasunin (a powerful antioxidant in the purple skin)
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Chlorogenic acid (anti-inflammatory and antimicrobial properties)
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💚 Health Benefits:
1. Heart Health
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Rich in fiber and antioxidants that help lower bad cholesterol (LDL).
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Contains potassium, which helps regulate blood pressure.
2. Weight Management
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Low in calories and high in water and fiber, making it filling but not fattening.
3. Antioxidant Power
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Nasunin helps protect brain cell membranes from damage.
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Fights oxidative stress, which reduces the risk of chronic diseases.
4. Digestive Health
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Fiber improves bowel movement and prevents constipation.
5. Blood Sugar Control
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Slows digestion and sugar absorption, beneficial for diabetics.
🍽️ Culinary Uses:
Common Filipino Dishes:
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Tortang Talong (Eggplant Omelette): Grilled, peeled, and dipped in egg before frying.
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Ensaladang Talong (Eggplant Salad): Grilled, peeled, and mixed with tomatoes, onions, and bagoong (fermented shrimp paste).
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Pinakbet: A mixed vegetable stew with shrimp paste, often includes sliced eggplant.
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Adobong Talong: Cooked in vinegar, soy sauce, and garlic like the traditional adobo.
Cooking Tips:
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Grill, roast, bake, fry, or steam.
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Salt slices before cooking to reduce bitterness and absorb less oil.
🛒 Selection & Storage:
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Choose firm, shiny eggplants with smooth skin and no soft spots.
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Store in a cool, dry place or refrigerator, ideally used within 3–5 days.
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Don’t wash before storing to avoid premature spoilage.
🇵🇭 Local Relevance (Philippines):
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Grown widely in provinces like Ilocos Norte, Nueva Ecija, and Batangas.
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One of the most affordable and accessible vegetables.
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Commonly grown in backyard gardens due to its hardy nature.
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