#Health

I have created this column for you to introduce health tips, share knowledge and give you advice on how to improve your health or how to live a healthier life. The main focus on nutrition for people who are interested in sports, especially cycling. This column will be in every edition and I will write about two topics. The last edition was about #cucumber and #pineapple.The two superfoods this time are #eggplant and #applecidervinegar.

#eggplant

The eggplant is similar to the cucumber. Why? They are both fruits and vegetables. Eggplants are related to the tomatoes and potatoes. Mainly cultivated its edible fruit. We need to be careful with unripe eggplants because it’s poisonous and not edible. We can find different species with different colours from the white to yellow and green and even with various shapes and skins. The most popular is the dark purple eggplant. Basically the eggplants contain seeds, but we can discover types without seeds at the market. The fruits’ lengths depend mainly on the species. This vegetable spoils easily and we can store it for 4-5 days. Use it carefully.

Fun fact: The unripe eggplants are poisonous. This was the reason why this vegetable spread was difficult around the world.

100g raw eggplant contain:- 25 calories- 1g of protein- 0g of fat- 0mg of cholesterol- 2mg of sodium- 6g of carbs: 3g of sugar- 229 mg of potassium

BENEFITSVitamins and antioxidants

The eggplant contains lots of vitamins and minerals, especially vitamin K, vitamin C, iron, fibre, magnesium, folate, sodium, phosphorus and potassium.

Eyes health

With the antioxidants help this vegetable gives a perfect support to the eyes. It supports the eye’s vision.

Weight loss

It is an excellent support in controlling your appetite, burning more fat and helps in the weight loss process.

Heart health

It can maintain the normal blood pressure and reduce strain on the cardiovascular system. It can lower the risk of heart diseases.

Did you know? If you want to burn 25 calories just cycle for 3 minutes.

#recipe Eggplant cream with toast

Prep: 15 mins Cook: 20 mins Total: 65 mins Servings: 4

Ingredients:

• 1 purple onion

• 2 eggplant

• 1 garlic

• 1 teaspoon black pepper

• 1 teaspoon salt

• 8 toast bread

• 2 tablespoon mayo

DirectionsStep 1

Wash the eggplants and cut in half. Put the four half eggplants in the oven for 20 minutes and cook it on low heat. After cooking, let it cool down for 10 minutes.

Step 2

Crave out the eggplants from its skin and place it in a mid-size bowl. Peel the onions and cut them into very small pieces and put in the cream. Add the salt, the black pepper and the mayo to the cream. Mix it well and taste it. If you need some more of the ingredients, just add more.

Step 3

Smash the cream with a hand mixer for 2 minutes and then put it in the fridge for 45 minutes.

Step 4

Make 8 toast bread to the cream and after 45 minutes you can enjoy them together. You can serve it with some fresh vegetables this healthy and delicious food.

#applecidervinegar

Apple cider vinegar is a type of vinegar made from apples. It’s similar to apple cider but without alcohol. It’s basically fermented apple juice. The sugars from the apple are fermented over time and turned into alcohol. The apple cider vinegar is fermented twice to make the non-alcoholic vinegar. It can be use for medicine and material for cooking, especially for salads. It’s available in almost every store. This liquid has been getting more attention nowadays even using it for sick animal treatment.

Fun fact: The apple cider vinegar is a natural medicine for sore throat

#recipeHomemade health drink

Prep: 8 minRefrigerate: 60 minServings: 4