What are the benefits of eating eggplant?

October 1, 2023 Odiraa

What are the benefits of eating eggplant? Health benefits of Eggplant Nutrition

Eggplant has a lot of antioxidants, and specific phytonutrients including phenolic compounds, flavonoids like nasunin, and a variety of vitamins and minerals.

Because of its rich fiber and water content, eggplant nutrition advantages come at a low-calorie cost of only 35 calories per cup.

Eggplant is high in nutrients, including vitamins, minerals, fiber, and antioxidants.

Its frequent consumption may aid weight loss, enhance digestive health, prevent anemia, lessen the risk of developing cancer, manage sugar levels, and boost cognitive function.

The eggplant, also known as aubergine, contains fiber and a variety of nutrients. The Mediterranean diet includes this low-calorie vegetable.

Many of us are familiar with enormous, dark purple eggplants, but the shape, size, and color can range from small and rectangular to long and thin, and from purple to white or green.

The nutritional benefits of traditional purple eggplant will be discussed in this article.

Benefits of eating eggplant ~ What Are Eggplants?

Researchers believe eggplant, a member of the nightshade and Solanaceae plant families, to be a desirable crop due to its anthocyanin antioxidant chemicals, which can be seen in its rich purple colors.

Although you may only be familiar with this glossy, purple, teardrop-shaped eggplant, this versatile vegetable comes in a range of hues and shapes.

If you look a bit deeper at your local farmers market, you can find oval, long skinny, and melon-shaped eggplants with white, green, pink, orange, and even striped skin.

When you cut one open, you’ll find juicy white flesh studded with little clusters of beige seeds, maybe with a tint of green or yellow. If the inside of the eggplant is brown, it may have gone bad.

Like potatoes, tomatoes, and peppers, eggplant is a nightshade vegetable. It originated in India and Asia, where it is still found in the wild. In the seventh and eighth centuries, the Islamic empire brought eggplants to Europe.

Benefits of eating eggplant ~ History

Historians say the term eggplant was developed by the British during their conquest of India. Other names for it include aubergine and brinjal.

When cooked, eggplant has a deep, meaty interior that takes on a creamy smoothness. Its substantial texture makes it an excellent meat substitute.

Eggplant comes in the following varieties:

Dusky or traditional — the iconic eggplant form with gleaming purple skin
Epic: teardrop-shaped, purple-black skin
Pear-shaped black bell with lustrous black skin
Ghostbuster: long, white, and oval
Ichiban – long, thin, and purple
Slim Jim is a thin, bright purple
Easter egg: a little oval in white, orange, yellow, or green.

Why is eggplant considered a fruit? Benefits of eating eggplant

It comes from the edible bloom of the Solanum melongena plant and contains many tiny seeds.

What does the word eggplant signify, and why are eggplants called eggplants?

According to most accounts, the term comes from the fact that types of eggplant grown hundreds of years ago were smaller and sometimes white, yellow, or speckled in color, resembling hen, swan, or goose eggs.

For a long time, many people avoided eating it because it was regarded to be a dangerous plant due to its rich color.

It took years for the health benefits of eggplant nutrition to become widely acknowledged and understood.

Benefits of eating eggplant ~ Eggplant Nutrition Facts

Eggplant is high in calcium, iron, magnesium, and a variety of other elements that help your body work properly. The United States Department of Agriculture (USDA) reports that 1 cup (or 82 gms) of eggplant contains:

Energy: 20.5 kcal
Water: 75.7 g
Protein: 0.8 g
Carbohydrate: 4.82 g
Fiber: 2.46 g
Iron: 0.189 g
Folate: 18 μg
Manganese: 0.19 mg
Potassium:188 mg
Vitamin K: 2.87 μg

Nutrients per Serving

A 3.5-ounce (100-gram) serving of eggplant has:

Calories: 25
Protein: 1 gram
Fat: 0.2 grams
Carbohydrates: 6 grams
Fiber: 3 grams

A serving also has vitamins such as:

Folate: 22 micrograms
Vitamin A: 23 ius
Vitamin C: 2.2 milligrams
Vitamin K: 3.5 micrograms

You’ll also get these minerals in one serving:

Calcium: 9 milligrams
Iron: 0.23 milligrams
Magnesium: 14 milligrams
Phosphorus: 24 milligrams
Potassium: 229 milligrams

Health Benefits ~Benefits of eating eggplant

For thousands of years, eggplant has been used in traditional medicine.

Practitioners of the ancient Indian school of Ayurveda medicine employed white eggplant to cure diabetes and the roots to treat asthma.

While eggplant isn’t the healthiest vegetable, it does provide a good source of potassium and fiber.

And, with only 25 calories and less than 1 gram of fat per serving, it’s a very guilt-free snack if not soaked in oil.

Antioxidants in eggplant, such as vitamins A and C, help protect your cells from damage. It’s also high in polyphenols, which are natural plant substances that may help cells digest sugar better if you have diabetes.

Early cell-based research suggests that eggplant may protect against the type of DNA damage that leads to cancer. However, researchers must confirm this benefit in humans.

Other Health Benefits of Eggplant include?

May Benefit Heart Health

Eggplants are thought to have antioxidant qualities that may benefit heart health.

The University of Connecticut School of Medicine discovered that both raw and cooked eggplant exhibited cardioprotective effects in research. Nasunin, a polyphenolic component of eggplant, is heart-healthy.

Another study on hypercholesterolemic (high cholesterol) rabbits discovered that drinking eggplant juice could lower plasma and aortic cholesterol levels. In addition, eating eggplant daily may help people with high blood pressure.

Blood sugar levels may be controlled.

Eggplant is high in fiber but low in soluble carbs. It can assist in improving blood sugar control and regulate glucose absorption. In vitro studies on eggplant revealed that its phenolics function as inhibitors of enzymes involved in type 2 diabetes.

According to a study conducted by the German Institute of Human Nutrition, dietary fiber consumption and its metabolic effects may aid in the prevention of diabetes. Fiber can help to manage blood sugar levels by slowing the absorption of sugar.

Polyphenols found in eggplant may aid with blood sugar regulation.

Cancer Risk Could Be Reduced

Eggplants may be beneficial in cancer prevention. Solasodine rhamnosyl glycosides (srgs) are abundant in eggplant peel extracts.

These chemicals contain anti-cancer effects and may aid in the treatment of skin cancer. According to an Australasian Medical Research study, srgs may trigger cancer cell death.

Another study from the University of Queensland discovered that a conventional blend of solasodine glycosides is successful in the treatment of both malignant and benign human skin cancers.

Cognitive Function May Improve

Eggplant phytonutrients may protect brain cell membranes from injury. They can also help to transport messages from one cell to another, sustaining memory function.

Neurodegeneration, Alzheimer’s, and dementia may be caused by free radicals in the brain. Nasunin, a powerful antioxidant found in eggplant peels, may help to prevent brain disorders by scavenging free radicals. This increases brain function and lowers the likelihood of neural diseases.

May Aid Weight Loss

Is eggplant healthy if you’re trying to lose weight? Yes, because it is high in water and low in calories. This makes it perfect for those looking to lose weight. These features are facilitated by the vegetable’s spongy nature.

As a result, you should consume eggplant in its natural state as much as possible. The veggie is also high in fiber. The fiber increases satiety and may aid in weight loss. It may also aid with digestion and metabolism, according to anecdotal evidence. However, more research is needed to back up this claim.

May Benefit Eye Health

Lutein is abundant in eggplant. The antioxidant has the potential to prevent age-related macular degeneration, the leading cause of blindness and vision impairment.

More long-term research is needed to fully comprehend eggplant’s possible vision-protective properties in people.

Improves Bone Health

Eggplant has been shown to increase bone mineral density and lower the incidence of osteoporosis. This vegetable contains calcium, magnesium, and potassium, all of which improve bone strength.

Could Aid in the Treatment of Anemia

Over the last two decades, the world has experienced an unprecedented increase in the number of people suffering from anemia. According to the WHO, anemia affects 1.62 billion people worldwide today.

Anemia is caused by iron deficiency, which manifests as headaches, weakness, and difficulty concentrating. As a result, doctors recommend an iron-rich diet to prevent anemia.

When it comes to eggplant nutritional content, it includes approximately 0.2 milligrams of iron per 100 grams. This nutritious vegetable is also high in copper (0.173 milligrams per 100 g).

These two minerals function well together to aid in the proper creation and distribution of RBCs, hence increasing energy and hemoglobin levels.

Birth Defects Could Be Avoided

Folic acid, which is vital for pregnant women, is found in eggplants. A diet high in folic acid may help avoid birth abnormalities. Folate insufficiency causes birth defects in both mothers and fetuses.

Improves Skin Health

Eggplants are high in vitamins, minerals, antioxidants, and anthocyanins (natural plant components). Anecdotal data suggests that these may help improve skin radiance and halt the aging process.

There is, however, no scientific proof to back up this assertion.

Are there any dangers? Side effects of eggplant

Solanine is a toxin found in egg plants and other nightshade plants that some think contributes to inflammation and worsens conditions like arthritis.

There is no conclusive evidence that the modest quantity of solanine found in eggplant aggravates arthritic symptoms. However, if you discover that eating eggplant causes your joint discomfort to worsen, avoid it.

People are rarely allergic to eggplant. A rash, swelling of the face, itching, hives, and a hoarse voice are all symptoms of an allergic reaction.

How to Prepare and Store Eggplant

To Cook

Wash the eggplant and snip off both ends before cooking it. The skin is edible, but if you find it too chewy, you should remove it.

Eggplant has a naturally bitter taste. Allow it to sit for 30 minutes after being sprinkled with salt. Some of the bitterness will be drawn out by the salt.

It will help keep the eggplant from absorbing too much oil and turning oily while cooking. Before cooking, rinse off the salt.

Eggplant can be roasted, baked, steamed, or sautéed. When sliced up, it adds a nice flavor to curries and soups.

And, of course, eggplant parmesan is a favorite, but keep in mind that wrapping the eggplant in breadcrumbs and frying it in oil will add calories and fat.

Bake the eggplant instead of frying it for a lighter version.

To Bake

To bake an entire eggplant, pierce the skin with a fork in the same manner you would a baked potato.

After about 30 minutes, scoop out the insides and stuff the eggplant, or mix the pulp into a soup, stew, or dip.

Wait until you’re ready to cook an eggplant before cutting it. These vegetables deteriorate quickly. Instead, place it in the refrigerator, where you can securely store it for up to a week.

FAQs

What is the health benefit of eggplant?

What are some of the benefits of eating eggplant?

Eggplant is high in nutrients, including vitamins, minerals, fiber, and antioxidants.

Its frequent consumption may aid weight loss, enhance digestive health, prevent anemia, lessen the risk of developing cancer, manage sugar levels, and boost cognitive function.

What is the healthiest way to eat eggplant?

Is eggplant healthier cooked or raw?

While the leaves and petals can be toxic, the eggplant itself is safe to eat raw or cooked, and the component that some people are sensitive to, solanine, is only hazardous in large amounts.

How do you get the toxins out of eggplant?

However, eggplants have a chemical called solanine that they utilize to defend themselves against fungi and insects.

The bitter flavor of eggplants is entirely dependent on this chemical. The most typical methods for getting rid of it are soaking in water and vinegar, as well as the salt technique.

Is it possible to eat the skin of an eggplant?

Leaving the skin of the eggplant on, it can generate a harsh texture or a bitter taste, therefore some people peel it off for convenience.

According to Taste of Home, the skin is perfectly safe and tasty, and it provides crucial nutrients.

Is it true that cooked eggplant loses nutrients?

Brussels sprouts and peas lose the most antioxidants when griddled, whereas artichokes, beetroot, celery, eggplant, garlic, and corn keep theirs.

Is it true that eating raw eggplant raises cholesterol?

Chlorogenic acid, which is in eggplant, is an antioxidant that is not only anti-cancer but also antibacterial and antiviral. Chlorogenic acid may also aid in the reduction of LDL cholesterol (‘bad cholesterol’). High LDL cholesterol levels are a risk factor for heart disease.

Is it necessary to cook eggplant?

Eggplants take 15 to 25 minutes to fully cook, depending on variety and size, as well as how they are cut.

Undercook them and you’ll get a bitter-tasting vegetable with the texture of a cotton ball, according to Norton.

“Most recipes can predict how long it will take for eggplants to fully cook.”

Why soak the eggplant before cooking?

“I soak the slices in a bowl of water with a couple of tablespoons of salt for about 30-45 minutes, which has nothing to do with bitterness, but it makes the fried eggplant less greasy,” Jenkins adds.

Eggplant benefits for skin

What benefits does eggplant provide for your skin?

Eggplants include vitamin C, which helps to protect our skin and body from oxidative damage. Vitamin C also helps to prevent other indications of aging such as fine lines, wrinkles, and dark spots.

Side Effects of Eggplant

Solanine is a naturally occurring toxin found in eggplants.

Excessive consumption may result in vomiting, nausea, and drowsiness, all of which are signs of solanine poisoning.

Every consumable we ingest has both advantages and disadvantages. As a result, it is critical to consume anything in moderation.

Eggplant benefits and side effects

7 Surprising Eggplant Health Benefits

Packed with Nutrients
Antioxidant-rich.
May lower the risk of cardiovascular disease
May help with blood sugar control.
It may Aid in Weight Loss.
It may have cancer-fighting properties.
Very simple to incorporate into your diet

Eggplant Benefits for Males

Promotes heart health: Eggplant includes nutrients that may help lower the risk of heart disease, which is a frequent health problem among men.
Promotes healthy digestion: Eggplant’s fiber content can help regulate digestion and avoid constipation, a frequent digestive concern among males.

Uses and Benefits of Eggplant

This article delves into the seven health benefits of eggplants.

Packed with Nutrients.
Antioxidant-rich.
May lower the risk of heart disease.
May help with blood sugar control.
It Aids in Weight Loss.
It may have cancer-fighting properties.
Very simple to incorporate into your diet.

Eggplant benefits for females

Firstly, it has cardiovascular Advantages.
And then, anti-inflammatory properties.
Immune system booster.
Eggplant contains anti-cancer antioxidants.
Eggplant helps bone health and combats osteoporosis.
Aids digestion.
Lastly, aids in the management of blood pressure.

How to Eat Eggplant to Lose Weight

Eggplants are high in fiber and low in calories, making them an excellent addition to a low-calorie diet.

However, while frying or cooking, eggplant can absorb a lot of oil. Anyone trying to reduce weight should cook the dish differently, such as boiling it or eating it raw.

Is eggplant good for losing weight?

Eggplants are high in fiber and low in calories, making them an ideal supplement to any diet.

Fiber passes slowly through the digestive tract and might increase fullness and satiety, lowering calorie intake.

Raw eggplant contains 3 grams of fiber and only 20 calories per cup (82 grams).

Eggplant benefits for the face

Brinjal, often known as eggplant, is high in vitamin C, which protects your skin and body from oxidative damage.

It can even help eliminate facial freckles and blemishes by reducing the aging process, which includes fine lines, wrinkles, and dark spots. As a result, you will glow brightly.

Eggplant benefits for pregnant

Eggplant includes a lot of fiber, which helps avoid constipation and improves the body’s food absorption process.

Eating eggplant during pregnancy also lowers the incidence of hemorrhoids and irritable bowel syndrome.

Eggplant benefits for weight loss

Fiber found in eggplant and other plants can help people control their weight and avoid being overweight or obese.

People who consume a high-fiber diet eat fewer other items because fiber keeps them satisfied for longer.