The nightshade family of plants includes eggplants, sometimes known as aubergines, which are used in a wide variety of recipes all over the world.
Although they are frequently referred to as vegetables, they are actually fruits because they come from flowering plants and have seeds.
There are numerous kinds that come in different sizes and colors. Additionally, although they are most frequently deep purple in color, eggplants can also be red, green, or even black (1Trusted Source).
In addition to giving food a distinctive texture and mild flavor, eggplant has a number of possible health advantages.
The seven health advantages of eggplants are thoroughly examined in this article.
1. Packed with Nutrients
Because they are low in calories and high in vitamins, minerals, and fiber, eggplants are a nutrient-dense food.
The following nutrients can be found in one cup (82 grams) of raw eggplant (2):
20 calories
5 grams of carbs
3 grams of fiber
1 gram of protein
10% of the RDI is for manganese.
5% of the RDI for folate
5% of the RDI for potassium
4% of the RDI for vitamin K
3% of the RDI for vitamin C
Niacin, magnesium, and copper are among the other minor nutrients found in modest concentrations in eggplants.
SUMMARY:
With little calories, eggplant offers a considerable quantity of fiber, vitamins, and minerals.
2. High antioxidant content
Eggplants are rich in antioxidants and a range of vitamins, minerals, and other nutrients.
Antioxidants are molecules that assist in defending the body against injury from dangerous elements known as free radicals (3Trusted Source).
Antioxidants may aid in the prevention of numerous chronic diseases, including cancer and heart disease, according to studies (4Trusted Source, 5Trusted Source).
Anthocyanins, a type of pigment with antioxidant effects that gives eggplants their vivid color, are particularly abundant in eggplants (6Trusted Source).
Nasunin, an anthocyanin found in eggplants, is particularly advantageous.
In fact, numerous investigations in test tubes have demonstrated that it is successful in preventing cells from being harmed by dangerous free radicals (7Trusted Source, 8Trusted Source).
SUMMARY:
Anthocyanins, a pigment having antioxidant qualities that can prevent cellular damage, are abundant in eggplants.
3. Might Lower Heart Disease Risk
According to certain research, eggplants may help lower the risk of heart disease because of their antioxidant content.
In one experiment, for two weeks, rabbits with elevated cholesterol received 0.3 ounces (10 ml) of eggplant juice everyday.
At the conclusion of the trial, they had decreased levels of triglycerides and LDL cholesterol, two blood markers that, when elevated, can increase the risk of developing heart disease (9Trusted Source).
Other investigations have shown that eating eggplants may protect the heart.
In one study, animals were given eggplant for 30 days, either raw or grilled. Both increased heart health and lessened the severity of heart attacks (10Trusted Source).
Even though these findings are encouraging, it's crucial to remember that current research is only being done on animals and in test tubes. To determine how eggplants may impact human heart health, more investigation is required.
SUMMARY:
Although further human study is required, several animal studies have suggested that eggplants may enhance heart health and lower levels of LDL cholesterol and triglycerides.
4. Might Help Control Blood Sugar
Consuming more eggplant in your diet could help control your blood sugar levels.
This is mostly due to eggplants' high fiber content, which keeps the digestive system functioning normally (11Trusted Source).
By decreasing the rate of sugar digestion and absorption in the body, fiber helps lower blood sugar levels. Slower absorption reduces spikes and crashes and maintains constant blood sugar levels (12Trusted Source).
According to additional studies, polyphenols, or natural plant components, are present in foods like eggplant and may help lower blood sugar by increasing insulin secretion and decreasing the absorption of sugar (13Trusted Source).
Eggplant extracts that were high in polyphenols were the subject of one test-tube study. It shown that they could lower levels of particular enzymes that affect how much sugar is absorbed, hence lowering blood sugar (14Trusted Source).
Eggplants are a good fit for the current diabetes dietary guidelines, which call for a high-fiber diet full of vegetables and healthy grains (15Trusted Source).
SUMMARY:
The high fiber and polyphenol content of eggplants may both work to lower blood sugar levels.
5. Might Aid in Weight Loss
Eggplants are a great complement to any weight loss strategy because they are high in fiber and low in calories.
Fiber helps people feel fuller and satrier for longer periods of time, which might help them consume less calories (16Trusted Source).
Raw eggplant has merely 20 calories and 3 grams of fiber per cup (82 grams) (2).
In addition, eggplants are frequently substituted in recipes for higher-calorie foods with higher fiber content.
SUMMARY:
Both the high fiber content and low calorie count of eggplant can aid in weight loss. It can also be used in substitute of substances with more calories.
6. Might Benefit Cancer Prevention
Several chemicals found in eggplant have been shown to have anti-cancer effects.
Solasodine rhamnosyl glycosides (SRGs), for instance, are a particular kind of chemical present in some nightshade vegetables, such as eggplant.
SRGs may kill cancer cells, according to certain animal studies, and they may also lessen the likelihood that some cancers will reoccur (17Trusted Source).
SRGs have been demonstrated to be particularly effective against skin cancer when administered directly to the skin, despite the paucity of study on the subject (18Trusted Source, 19Trusted Source, 20).
Additionally, numerous studies have discovered that increasing your intake of fruits and vegetables, like eggplant, may shield you from developing some types of cancer.
Eating fruits and vegetables was linked to protection against pancreatic, stomach, colorectal, bladder, cervical, and breast cancer, according to a study of 200 research (21Trusted Source).
To learn particularly how the chemicals in eggplants could cause cancer in humans, more research is nonetheless required.
SUMMARY:
Solasodine rhamnosyl glycosides are found in eggplants, and research in test tubes suggests that they may help treat cancer. Increasing your intake of fruits and vegetables may also help you avoid some cancers.
7. Very Simple to Include in Your Diet
Eggplant is highly adaptable and simple to include in your diet.
With a drop of olive oil and a quick sprinkle of seasoning, it can be roasted, baked, grilled, sautéed, or any combination thereof.
It can also be used to replace a variety of high-calorie foods with low-calorie alternatives.
By doing so, you can eat less calories and carbs while also upping the amount of fiber and nutrients in your meal.
SUMMARY:
With so many different ways to cook it and enjoy it, eggplant is a versatile ingredient.
The Bottom Line Rich in nutrients and having numerous possible health benefits, eggplant is a high-fiber, low-calorie vegetable.
Eggplants are an easy and delicious addition to any healthy diet, helping with everything from blood sugar control and weight loss to lowering the risk of heart disease.
They work nicely in many different dishes and are also highly flexible.
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