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Last Updated on May 5, 2023 by Shabnam Sengupta
We all love baingan ka bharta but did you know eggplant is actually a berry according to botany. Commonly known as brinjal or aubergine, it is a versatile and nutritious vegetable. They come in several sizes and colours but deep purple eggplants are the most popular. You can also find them in red, green, or even black. Purple-skinned, teardrop-shaped eggplants have many vitamins, minerals, and antioxidants. Therefore, eggplants can have a lot of health benefits.
Eggplants have been used to treat diabetes and asthma among other conditions. Although eggplant is a low-calorie vegetable, it does give you a decent supply of potassium and fibre. So, as long as you don’t soak it in oil, it’s not a bad choice.
In this article, we will explore various health benefits of eggplant and how it can contribute to a healthy diet.
Health Benefits
May help prevent osteoporosis
When eaten regularly, eggplant can reduce the risk of osteoporosis and bone deficiency. The phenolic compounds present in eggplant contribute to bone strength and overall health by lowering the risk of osteoporosis.Eggplants have high iron and calcium content, which are important minerals for bone health and strength.The potassium in eggplant helps calcium absorb, making your bones strong and healthy.
Helps regulate diabetes
Eggplants are high in fibre, which allows it to pass through the digestive system easily. The consumption of fibre reduces the rate at which the blood absorbs sugar lowering the blood sugar levels. Slower absorption maintains blood sugar levels and controls sudden spikes. Research suggests that polyphenols present in eggplants are the reason that they help lower blood sugar by reducing sugar absorption and increasing insulin secretion.
Prevents birth defects
Folates are an essential component, and folic acid is especially crucial for pregnant women due to its numerous health benefits. It protects infants from neural tube defects, which are extremely dangerous to newborns. As a result, pregnant women should consume a diet rich in folic acid which is abundantly present in eggplant.
Controls high blood pressure
Eggplants are high in calcium, potassium, phosphorus, and magnesium. It helps in the neutralisation of sodium in the human body. Higher consumption of anthocyanin pigments, which are abundant in eggplant, helps to maintain blood pressure levels from high to normal.
Helps lower cholesterol/obesity
Anthocyanins found in eggplant skin increases the level of antioxidants in blood and protects against heart disease and hyperlipidemia. Eggplant appears to play an important role in preventing obesity by lowering serum triglyceride and cholesterol levels while raising high-density lipoprotein (HDL) cholesterol.
Improves digestion
The high fibre content of eggplants is essential for a balanced diet. Eggplant is an excellent way to boost gastrointestinal health. It increases the size and bulk of your stool, so constipation is less likely to occur. Fibre present in eggplant helps in digestion by removing toxins and harmful materials from stomach. It reduces the chances of stomach and colon cancer.
Contains anti-inflammatory properties
Researchers think that eggplant have anti-inflammatory properties, which may be beneficial for people suffering from heart diseases, arthritis and other inflammatory diseases. Inflammation is the body’s natural response to injury or infection, but chronic inflammation can result in the development of many chronic diseases. Antioxidant activity of Nasunin, an anthocyanin present in eggplant, aids in the reduction of inflammation in the body.
May boost brain function
Eggplant increases blood flow throughout the body and into the brain. Phytonutrients enhance the development of nerves by increasing blood flow to the brain. Eggplants protect cell membranes improve brain memory function. It keeps the brain healthy by protecting it against free radicals. Active compounds in eggplant may also help prevent brain tumours.
May have anti-cancer effects
Solasodine rhamnosyl glycosides are antineoplastic (a drug which is used in the treatment of cancer). SRG are found naturally in eggplant peel extracts. They contain anti-cancer effects and help in the treatment of skin cancer. Researchers discovered that SRGs cause death of cancer cell.
Promotes eye health
Eggplant contains Lutein and zeaxanthin, a potent antioxidant for eyes. These antioxidants prevent oxidative damage, which causes poor vision. Eggplants are also high in vitamins A and C. Researchers believe that it help prevent visual impairment and improve vision. This antioxidant has the potential to prevent age-related macular degeneration, the leading cause of blindness and vision impairment.
In addition to its health benefits, eggplant is a versatile vegetable that can be prepared in a variety of ways. You can roast, grill, bake, or sauté, and you can use it as a meat substitute in vegetarian dishes. You can also use it as an ingredient in stews, soups, and curries, making it a versatile addition to any meal.
To conclude, eggplant is nutrient-dense with numerous health benefits. It’s high in fibre, vitamins, minerals, and antioxidants, making it a versatile vegetable. However, you must consult a registered dietitian before incorporating any food in your diet before consumption.
FAQ on Eggplant
Should I eat eggplant if I have a heart condition?
Yes. Eggplants contain fibre, potassium, vitamin C, vitamin B-6, and antioxidants that are beneficial to the heart. Some flavonoids in eggplants, such as anthocyanins, help reduce inflammatory markers that increase the risk of heart disease.
Should I eat eggplant if I have a kidney problem?
No. In the case of kidney stones caused by calcium oxalate, eggplants are not recommended due to their high oxalate content.
Should I eat eggplant if I have a liver problem?
Yes. Chlorogenic acid, a primary antioxidant in eggplants, reduces the risk of nonalcoholic fatty liver disease. The fibre content of eggplant is high. Adding fibre to your diet can help reduce inflammation in the liver.
Should I eat eggplant if I have diabetes?
Yes. Eggplant has anti-diabetic agents. It contains chlorogenic acid, which aids in the reduction of glucose absorption in the digestive organs.
Should I eat eggplant if I have high cholesterol?
Yes. Anthocyanin present in eggplant skin increases antioxidant properties, which helps in lowering low density lipoprotein (bad cholesterol).
Should I eat eggplant if my bones are weak?
Yes. Consumption of eggplant can help promote better bone health, which can reduce osteoporosis risks. Furthermore, it contains significant amounts of iron and calcium, which support bone health and strength.
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