Health benefits of cucumber and eggplant

Cucumber

Cucumbers are more than 95 percent water and nearly 4 percent carbohydrate by weight. They provide vitamins A, C, and K; folate and other B vitamins; carotenes; and the minerals calcium, potassium, and magnesium. They are an excellent hot weather snack, because they provide both water and electrolytes to help with hydration and blood pressure.

The compound that makes cucumber slices a kitchen remedy for puffy eyes is believed to be caffeic acid. Found in many plants, it is especially accessible in cucumbers and has been shown to be an antioxidant. It has also shown potential to inhibit the growth of cancer cells in laboratory studies.

Cucumbers should be firm, with no soft or mushy spots, and a bright, dark green color. Try to find cucumbers that have not been waxed, because waxed cukes will need to be peeled, especially if you plan to cook them. Cucumbers will keep for several days in the refrigerator. When storing a cucumber that has been cut, be sure to wrap the cut end tightly. Cucumbers wilt at room temperature, so if you are preparing them in advance of the meal, remember to put them back in the refrigerator to chill until time to serve.

Use cucumber slices as mini-plates for vegetable salads, bits of soft cheese, or hummus. Mix diced cucumbers with sugar snap peas and mint leaves and then toss with brown rice vinegar or apple cider vinegar.

Eggplant

Eggplant is a very good source of dietary fiber, potassium, manganese, copper, and thiamine (vitamin B1). It is also a good source of vitamin B6, folate, magnesium, and niacin. Although eggplant got its name from varieties that were white or yellow in color, the most common eggplant in North American cuisine is purple. That rich purple skin is the source of an interesting anthocyanin called nasunin. Nasunin has antioxidant properties, is a scavenger of free radicals, and has been shown in the laboratory to protect cell membranes, including brain cells, from oxidative damage.

Another eggplant nutrient, chlorogenic acid, is an antioxidant and works to slow the release of glucose into the bloodstream after eating. In fact, it's sold in some countries as a weight-loss supplement. Eggplant is among a small number of foods that contain measurable amounts of oxalates, so over-consumption can cause problems for those with kidney disease, gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a lowoxalate diet.

Eggplant should be glossy, richly colored, and heavy. The skin should seem taut and the flesh should have some resilience. Larger is not better when it comes to eggplant. Both large and small eggplants can be dry or overly seedy inside. Brown or soft spots mean that the flesh underneath is subject to decay. Eggplant becomes bitter when stored in the refrigerator, but it does not keep well above about 50°F. If possible, cook it on the same day you buy it.

Although eggplant itself is low in fat, it is famous for soaking up cooking oil, so if you wish to limit fat intake, it is best to cook eggplant by baking, roasting, or cooking in soup. You can reduce the amount of oil it absorbs by salting and draining it: Slice the eggplant and sprinkle the surface with salt, then set it in a colander or on a few sheets of paper towel for about 30 minutes.

To speed up the draining, press the eggplant slices or put a weight on top of them (a plate works well). This process adds sodium to the eggplant, however (rinsing the salt off after draining doesn't really work). If you should avoid excess salt, blanch the eggplant instead: Drop cubes or slices of eggplant into boiling water for a minute or two, then drain.

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