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The eggplant, also called aubergine, brinjal or guinea squash, is known for its signature deep purple, glossy skin. Eggplants, named for early varieties that were egg-sized and egg-colored, now come in many shapes, sizes and colors, though purple is most popular.

With its unique flavor as well as a host of health-promoting nutrients, eggplant is central in traditional international dishes such as French ratatouille, Mediterranean baba ganoush, Greek moussaka, and Italian eggplant parmesan.

Eggplants (Solanum melongena) are part of the nightshade, or Solanaceae, family of plants, along with tomatoes, bell peppers and potatoes.

Different varieties range in size from small tomato to small football, and in color from white to green to purple-striped, all containing small seeds and a cream-colored, spongy flesh.

A one-cup serving of cooked eggplant has just 33 calories, yet packs 10% DV (Daily Value, based on 2,000 calories/day) of dietary fiber, which helps manage healthy weight, as well as many powerful health protective plant compounds, including flavonoids.

Effects on insulin and Alzheimer’s

The dark hue of eggplants stems from a rich concentration of anthocyanins, known for antioxidant and anti-inflammatory activity.

One study suggests anthocyanins may decrease insulin resistance and improve insulin secretion, which is beneficial to people with type 2 diabetes (Advances in Clinical and Experimental Medicine, 2018).

Emerging studies on rats suggest eggplant may prevent dementia and Alzheimer’s disease (Journal of Food Biochemistry, 2019). And in another study, daily ingestion of eggplant powder was shown to significantly decrease blood pressure after two to three months (Nutrients, 2019).

The finer points

Choose eggplants with firm, glossy, richly colored skin that feel heavy for their size. Available year-round, eggplants store best at about 50 degrees, so refrigerate and store uncut. Avoid peeling — the skin contains potent nutrients.

Sliced or diced, eggplant is easy to bake, roast, grill, stuff, layer in a casserole, or sauté with olive oil and seasonings.

Eggplant is also available dried, canned as a roasted puree, and frozen cooked.

—Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC, 1-800-829-5384, EnvironmentalNutrition.com. © 2021 Belvoir Media Group. Distributed by Tribune Content Agency, LLC.

Benefits of butternut squash

Like eggplant, butternut squash is incredibly versatile. It’s just as delicious when pureed and served as a side dish as it is roasted and served with salad greens.

You can use it to bake bread or layer it into lasagna, and (news flash) butternut squash is probably what you’re actually eating when you cook anything with canned “pumpkin.”

Butternut squash is also incredibly good for you, according to Hillary Cecere, RDN, a registered dietitian for Eat Clean Bro. Here’s a breakdown of benefits you’ll reap:

Fights inflammation

Butternut squash is high in four carote­noids: alpha carotene, beta carotene, lutein and zeaxanthin. These antioxidants are the pigment that gives it its orange color.

Evidence shows that the antioxidant and anti-inflammatory activity of carotenoids may help prevent cardiovascular disease, cognitive decline and cancer.

Take note: Carotenoids are absorbed best when consumed with fat, so add some oil when roasting squash for better absorption.

Butternut squash is also high in vitamin C, a powerful antioxidant. Carotenoids and vitamin C both work to protect cells from free radical damage. Free radicals can damage cells and cause inflammation, which can lead to chronic diseases.

Cognitive function

Lutein and zeaxanthin, found in butternut squash, could help maintain cognitive health. Lutein and zeaxanthin are the only two carotenoids that can cross the blood-retina barrier to form macular pigment in the eye.

Studies suggest that lutein and zeaxanthin concentrations in the macula are correlated with brain lutein and zeaxanthin status and might be used as a biomarker to assess cognitive health. One study found that having ample lutein in the brain was associated with better cognitive measures, such as language, learning and memory.

Eye health

Vitamin A is needed for healthy eyes and skin. The provitamin A, beta carotene, found in butternut squash, is converted by the body into vitamin A, which helps prevent dry eyes and night blindness.

Lutein and zeaxanthin are the only carotenoids found in the retina, where they function as antioxidants and may prevent age-related problems such as cataracts and macular degeneration.

Digestive health

One cup of raw cubed butternut squash (140 grams) has 3 grams of fiber.

Butternut squash contains both soluble and insoluble fiber. Insoluble fiber speeds up the passage of foods through the stomach and intestines; soluble fiber holds onto water and turns into gel during digestion. It slows digestion and nutrient absorption from the stomach and intestines.

Soluble fiber can help lower cholesterol by binding to cholesterol and transporting it out of the body.

—Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at realsimple.com. © 2021 Meredith Corporation. Distributed by Tribune Content Agency, LLC.