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There are many health benefits of eggplants but before we get into them, let’s learn more about this fantastic food. Few vegetables come in various shapes, sizes, and colors. Eggplants are round, oval, elongated like bananas, small as eggs, or large as muskmelons. Their skin may be purple, green, yellow, reddish, or white. They have only one characteristic: their flesh and seeds’ whitish color.
Eggplant Scientific Facts
- Scientific name: Solanum melongena L.
- Other names: Guinea squash, aubergine, brinjal.
- French: Aubergine.
- Spanish: Berenjena.
- German: Aubergine.
- Description: Fruit of eggplant, an annual herbaceous plant of the botanical family Solanaceae.
- Environment: Originally from India, the eggplant was introduced to Europe by the Arabs through the Iberian Peninsula, and since the thirteenth century, it has been cultivated throughout the Mediterranean. Today it is raised in hot regions throughout the world.
Health Benefits of Eggplants
The flesh of the eggplant, botanically a fruit, contains a certain amount of carbohydrates, very little protein, and virtually no fat. Vitamins and minerals are in small amounts, the most notable being potassium, calcium, sulfur, iron, and vitamins B and C. The following are its medicinal properties:
DIURETIC: Eggplant increases urine output, stimulating the kidneys’ filtering capacity. Eating them is of value in cases of renal lithiasis (kidney stones), edema (fluid retention), high blood pressure, and cardiovascular disease.
DIGESTIVE TONIC: Eggplant promotes biliary function, gently stimulating biliary discharge and production of pancreatic juice. It is beneficial for those suffering from slow digestion and biliary dyspepsia.
GENTLE LAXATIVE because of its cellulose (vegetable fiber) content.
CANCER PREVENTION: Recent investigations have shown that fruits from the family Solanaceae, such as eggplant and tomato, are rich in phytochemicals. These substances protect against the formation of cancers.
Warning
Eggplants comprise a specific amount of solanine, which almost disappears when the fruit is ripe. Solanine is a toxic alkaloid that causes digestive disorders but goes away with cooking heat. Because of this, eggplants must always be eaten ripe and cooked.
How to use and Prepare Eggplant
- COOKED: (never raw) eggplant is used in many culinary preparations. Fried eggplant is the least digestible. The healthiest preparation is baked and seasoned with oil and garlic. When served with peppers, it forms a typical Catalan dish, escalivada.
Frequently Asked Questions
Can the antioxidants in eggplants specifically help with brain health?
Yes, eggplants contain a unique antioxidant called nasunin, primarily concentrated in the purple skin. Nasunin has been studied for its ability to protect brain cell membranes from damage and improve blood flow to the brain. This may play a role in protecting against neurodegenerative diseases.
How do the health benefits of eggplants compare to other nightshade vegetables?
Like other nightshade vegetables (tomatoes, peppers), Eggplants offer rich antioxidants. However, eggplants stand out with nasunin and chlorogenic acid. Chlorogenic acid is particularly noted for its potential blood sugar-regulating effects and may help combat insulin resistance.
Are there specific eggplant nutrients that can lower my cancer risk?
While research is ongoing, eggplants contain polyphenols, including anthocyanins (responsible for the purple color). These compounds have shown potential anti-cancer properties in lab studies by inhibiting tumor growth and promoting cancer cell death.
Can the fiber in eggplants help with gut health?
Absolutely! The fiber in eggplants (about 3 grams per cup) acts as prebiotics, feeding beneficial gut bacteria. This promotes a healthy gut microbiome linked to improved digestion, immunity, and even mood.
I’ve heard eggplants are good for heart health. How so?
Eggplants are a good source of potassium, fiber, and flavonoids, all of which are known to support heart health. Potassium helps regulate blood pressure, fiber lowers cholesterol, and flavonoids have anti-inflammatory effects that protect blood vessels.
Is it true that the health benefits of eggplants are better when cooked?
Some studies suggest that cooking eggplants may increase the availability of certain antioxidants. However, it is important to choose cooking methods that don’t add excessive fat or calories, like grilling, roasting, or sautéing with minimal oil.
Can eggplants help me manage my weight?
Definitely! Eggplants are low in calories (about 20 calories per cup) and rich in fiber, which can promote satiety and prevent overeating. They are also a great low-carb substitute for higher-calorie ingredients in many dishes.
Are there any risks or precautions associated with consuming eggplants?
Eggplants are generally safe for most people. However, they are nightshade vegetables that some individuals may be sensitive to. If you experience digestive discomfort or other bad reactions, consult your doctor.
What are the best ways to include it in my diet to maximize the health benefits of eggplants?
Eggplants are incredibly versatile! Try grilling them, roasting them, or adding them to stews, curries, or pasta dishes. You can also try baba ghanoush (a delicious eggplant dip) or eggplant parmesan.
Are there different varieties, and do they offer various health benefits of eggplants?
Yes, there are many varieties of eggplants, varying in color and size. While the nutritional content may differ slightly, most types offer similar health benefits to eggplants due to their rich antioxidant content.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 256. Print. [health benefits of eggplants]
- Medical News Today: https://www.medicalnewstoday.com/articles/279359
- Healthline: https://www.healthline.com/nutrition/eggplant-benefits
- ResearchGate: https://www.researchgate.net/publication/338402175_Nutritional_Content_and_Health_Benefits_of_Eggplant
- WebMD: https://www.webmd.com/food-recipes/eggplant-health-benefits
- WebMD: https://www.webmd.com/diet/health-benefits-of-eggplant
Last update on 2024-07-19 / Affiliate links / Images from Amazon Product Advertising API