Eggplants, also known as aubergines, are nightshade plants that are used in a variety of dishes all over the world. Although they’re commonly mistaken for vegetables, they’re actually fruits because they come from a blooming plant and contain seeds. In addition to adding a unique texture and mild flavor to dishes, the benefits of eggplant for health are enormous.
There are many different sizes and colors to choose from. While rich purple eggplants are the most frequent; they can also be red, green, or even black. This article will focus on everything from the nutritional value of eggplant to eggplant benefits and side effect.
Benefits of Eggplant
Let’s take a look at some of the eggplant health benefits:
1. High in Antioxidants
A serving of eggplant has at least 5% of a person’s daily fiber, copper, manganese, B-6, and thiamine requirements. Other vitamins and minerals are also present. Furthermore, eggplants contain phenolic chemicals, which act as antioxidants.
Antioxidants are molecules that facilitate the elimination of free radicals, which are unstable molecules that can harm cells if they accumulate in high quantities. Antioxidant-rich foods may assist to avoid a variety of ailments. Anthocyanins, such as nasunin, lutein, and zeaxanthin, are antioxidants found in eggplants. Nasunin, an anthocyanin found in eggplants, is particularly useful.
In fact, several test-tube experiments have shown that it is effective at protecting cells from damage caused by free radicals.
2. May Lower the Risk of Heart Diseases
The benefits of eggplant are many. It contains fiber, potassium, vitamin C, vitamin B-6, and antioxidants, all of which are beneficial to heart health. According to a review published in 2019, consuming foods rich in flavonoids, such as anthocyanins, can help lower inflammatory indicators that elevate the chances of heart disease.
According to a 2013 study, middle-aged women who consumed more than three servings of anthocyanin-rich blueberries and strawberries per week had a 32 percent lower risk of heart disease than those who ate lesser of these fruits. Another study found that women who consumed a high amount of anthocyanins had lower blood sugar and less artery stiffness than those who consumed fewer of these chemicals.
3. Helps Keep Blood Sugar in Check
Eggplant health benefits include helping maintain a healthy blood sugar level.
This is due to eggplants’ high fiber content, which allows them to travel through the digestive system undamaged. Fiber can help lower blood sugar levels by reducing the pace at which sugar is digested and absorbed in the body. Delayed absorption maintains blood sugar levels stabilized, avoiding spikes and crashes.
Other findings suggest that polyphenols or natural plant components found in foods like eggplant may help control blood sugar by reducing sugar absorption and increasing insulin secretion. Polyphenol-rich eggplant extracts were the subject of one test-tube experiment. It was discovered that extracts lower the quantities of particular enzymes that regulate sugar absorption, hence they were able to lower blood sugar levels .
Eggplants are a good fit for existing diabetes dietary guidelines, which include a high fiber-rich diet in whole grains and vegetables.
4. Could Help with Weight Loss
Dietary fiber can aid with weight management. A high-fiber diet can help a person feel satiated for longer, which keeps them from overeating. Eggplants are high in fiber and low in calories, so they’re a great complement to any weight-loss diet. Fiber passes slowly through the digestive tract, promoting fullness and satiety while lowering calorie consumption.
In fact, eggplants are commonly used in dishes as a high-fiber, low-calorie substitute for higher-calorie components.
5. May Help Fight Cancer
Several chemicals found in eggplant have been shown to have anti-cancer properties. Solasodine Rhamnosyl Glycosides (SRGs), for example, are a type of chemical found in nightshade vegetables like eggplant. SRGs have been proven in animal studies to promote cancer cell death and may also help decrease the resurgence of certain kinds of cancer.
Polyphenols found in eggplant may help in fighting cancer. Anthocyanins and chlorogenic acid both protect cells from harmful free radicals. In the long run, this could help to inhibit tumor growth and cancer cell dissemination. Anthocyanins may aid in this by inhibiting the formation of new blood vessels in the tumor, lowering inflammation, and inhibiting the enzymes that aid cancer cell proliferation.
6. Helps Improve Cognitive Function
According to animal research, nasunin, an anthocyanin found in eggplant skin, may effectively safeguard brain cell membranes from damage by free radicals. Nasunin also aids in the transfer of nutrients into cells and the removal of waste.
Anthocyanins also aid in the prevention of neuroinflammation and the flow of blood to the brain. This could help prevent memory loss and other symptoms of cognitive deterioration as people get older. Nasunin has been shown in lab trials to slow the breakdown of lipids in the brain, a mechanism that can damage cells.
7. May Help Improve Eye Health
The antioxidants lutein and zeaxanthin are also found in eggplant. Lutein tends to play a part in improving eye health and it may aid in the prevention of age-related macular degeneration, which can cause vision problems in the elderly.
8. Easy to Add to Your Diet
Eggplant is a versatile vegetable that is simple to integrate into your diet. It’s delicious when baked, roasted, grilled, or sautéed with a sprinkle of olive oil and a little salt and pepper. It can also be used as a low-calorie substitute for a variety of high-calorie foods.
This can help you have fewer carbs and calories while doubling the amount of fiber and nutrients in your diet.
Side Effects of Eggplant
Here are some of the side effects of eggplant:
1. Nasunin and Iron Absorption
Nasunin, an eggplant phytochemical, bonds with iron and eliminates it from cells. For patients that have too much iron in their bodies, this process, known as iron chelation, may be beneficial. Meanwhile, persons with low iron levels should avoid eating a lot of nasunin-containing meals.
2. Solanine Poisoning
Alkaloids found in nightshades, such as solanine, can be hazardous, if consumed in large quantities. Consuming the leaves or tubers of these plants can cause throat irritation, nausea, and vomiting, as well as erratic heart rhythm which could lead to life threatening conditions.
When people consume potatoes that have turned green, they are at the highest danger of swallowing the most solanine. Solanine is found in modest concentrations in eggplants and consuming small amounts is doubtful to have a substantial impact.
3. Eggplant Allergy
One or more chemicals can cause an allergic reaction in rare situations. A lipid transfer protein in the plant seems to be the key source of the problem. Hives, swelling, and trouble breathing are all signs of an allergic reaction. Anyone experiencing these signs should seek medical attention immediately, as they could be suffering from anaphylaxis, a life-threatening allergy.
4. Oxalates and Kidney Stones
Eggplants have a lower concentration of oxalates than most fruits and veggies. In some people who are more susceptible to absorbing oxalates, they can lead to the production of kidney stones. Kidney stones, if left untreated, can cause acute kidney damage or death.
People who are prone to kidney stones should avoid foods that contain oxalates, such as eggplant. Foods high in oxalate should be avoided by anyone with this condition.
Nutritional Value of Eggplant
The nutrients in 1 cup (approximately 96 g) of cooked eggplant cubes are listed in the table below. The nutritional value of eggplant also indicates how much of each nutrient an individual requires on a daily basis. People’s needs, however, differ based on their age and gender.
| Nutrients | Amount in 1 cup of eggplant cubes | Daily requirements for adults |
| Energy (kilocalories) | 33.6 | 1,000–3,000 |
| Carbohydrate (g) | 8.29, of which 3.04 are sugar | 130 |
| Fiber (g) | 2.4 | 22.4–33.6 |
| Magnesium (mg) | 10.6 | 310–420 |
| Phosphorus (mg) | 14.4 | 700–1,250 |
| Potassium (mg) | 117 | 4,700 |
| Folate | 13.4 | 400 |
| Choline (mg) | 8.93 | 400–550 |
| Beta carotene (mcg) | 21.1 | No data |
A Word from HealthKart
Eggplant can be a nutritious supplement to a well-balanced diet rich in fruits and vegetables. It’s a high-fiber, low-calorie food that’s abundant in nutrients, plus there’s a long list of eggplant health benefits too!
Eggplants are an easy and delightful addition to any balanced diet. The benefits of eggplant can help you with everything from aiding in heart disease prevention to blood sugar regulation and weight management. They’re also highly adaptable and work well in a variety of meals.
