Originally originating in the Indian subcontinent, eggplants are now present in various cuisines around the world. Despite being typically regarded as a vegetable, they are actually a fruit. Eggplants can also be referred to as brinjal, melongene, aubergine, or guinea squash. Although wild varieties can grow over a foot in length, they are usually much smaller and have a shiny, purple or black exterior.
There are a variety of health advantages associated with eggplants such as enhancing bone strength, alleviating anemia symptoms, and boosting cognition. Additionally, eggplant promotes weight loss, aids in managing diabetes, improves cardiovascular health, and enhances the digestive system.
Eggplants
Throughout the world, eggplants are utilized in a variety of cuisines in diverse ways. Despite being classified as fruits, they are deemed the ‘king of vegetables’ in India and are a prevalent, versatile, and useful ingredient in Indian cuisine.
The texture and density of eggplants are comparable to tomatoes. They can be enjoyed alone or added to stews and curries. Therefore, not only are eggplants a tasty complement to any dish, but they are also a nutritious component of any eating plan.
Health Benefits of Eggplants
1. May Aid in Digestion
Eggplants are a valuable addition to a balanced diet, much like other vegetables, providing a good source of dietary fiber. Adequate fiber intake is crucial for maintaining gastrointestinal health and facilitating regular bowel movements.
Fiber adds volume to your feces which aids them in moving easily through your digestive system. Additionally, it triggers the contraction of smooth muscles that assist in pushing food out of your body, known as peristaltic motion. Furthermore, fiber might also stimulate the production of gastric juices which help in the absorption of nutrients and digestion of food.
Furthermore, fiber has been associated with a decrease in the occurrence of heart illnesses as it helps get rid of harmful LDL cholesterol, which can obstruct the arteries and veins, leading to atherosclerosis, heart attacks, and strokes.
2. May Aid in Weight Loss
The amount of dietary fiber consumed is inadequate, particularly in the United States. Consuming 25-30 grams per day for a 2000 calorie diet is recommended by the American Heart Association, which implies making an effort to boost it. As eggplants are low in fat and cholesterol and high in water content, they are a nutritious option for individuals aiming to lose weight or dealing with obesity.
Eggplant aids in reducing appetite as it is a filling food due to its high fiber content. Fiber has the ability to suppress the release of ghrelin, the hormone responsible for inducing hunger pangs, leading to a decreased desire to overeat and increased success in weight loss efforts.
The presence of fiber in eggplants also serves as an inhibitor for the hormone ghrelin that induces hunger thereby reducing the urge to eat.
There is now proof that the consumption of fiber-rich foods can induce a quicker feeling of fullness following a meal. This could be attributed to a rise in water content and an increase in satiety levels. Consequently, those who follow high-fiber diets tend to have a lower calorie intake in general.
Eating a substantial amount of vegetables could be the reason why numerous individuals shed pounds. For instance, a mere serving of cooked eggplant supplies 10% of your daily fiber requirement, which complements other fiber-packed meals to facilitate weight loss.
3. May Have an Anti-cancer Potential
The eggplant peel extract known as solasodine rhamnosyl glycosides has demonstrated promise in eliminating skin cancer cells through topical application. A report in the International Journal of Clinical Medicine presented two instances where eggplant extract was effectively utilized to cure non-melanoma skin cancers.
4. Contains Powerful Antioxidants
Free radicals are harmful substances in the body that react with oxygen, causing cell damage, which can be prevented by compounds called antioxidants.
The disruption of normal cell function due to cell damage can result in inflammation and the onset of various chronic illnesses. The ingestion of antioxidant-rich foods can counteract the destructive effects of free radicals and prevent oxidation.
Eggplants contain a rich source of anthocyanin antioxidants, with Nasunin being the most prevalent. This essential nutrient effectively combats inflammation and oxidative stress, common triggers for various illnesses. Additionally, Nasunin shields cells from mutations, death, and damage to DNA and the cell membrane resulting from oxidation.
5. May Improve Bone Health
Phenolic compounds present in eggplants and several other fruits are beneficial for individuals who are susceptible to osteoporosis and bone deterioration as they provide the distinctive coloration of eggplants.
Certain populations have shown reduced symptoms of osteoporosis, stronger bones, and increased bone mineral density as a result of consuming these compounds. Additionally, eggplants contain notable levels of iron and calcium, which are essential for bone health and overall physical power.
Adding eggplants to your meal can enhance its taste, color, and flexibility. Despite not being among the top vegetables that are associated with bone health, eggplants are an excellent choice for maintaining bone health when consumed as a part of a balanced diet. Furthermore, they’re delicious! Eggplants are a great source of potassium, calcium, and vitamin K, all of which can help promote better bone health.
General bone health and strength are improved through the combined effects of potassium and calcium. While calcium is essential for building and maintaining strong bones, potassium facilitates its absorption in the gut. Vitamin K plays a role in enhancing bone cell production and regulating calcium levels, thereby increasing bone density and strength.
Phenolic compounds found in eggplants have been proven to fortify bones, enhance bone mineral density, and alleviate indications of osteoporosis. The diverse skin pigmentation of eggplants is due to the presence of these same phenolic compounds.
Furthermore, eggplants are abundant in silica, which is essential for enhancing and upholding bone composition. Various studies have demonstrated that individuals who consume foods that are teeming with silica, such as fruits, vegetables, whole grains, nuts, and seeds, are less prone to develop osteoporosis. Additionally, silica aids in mitigating inflammation in the joints, thereby alleviating the discomfort associated with arthritis and other similar conditions.
6. May Help Prevent Anemia
Insufficient iron levels can have a significant negative impact on one’s general well-being and result in anemia. Anemia has several symptoms such as severe headaches, exhaustion, debility, gloominess, and cognitive impairment. Thus, consuming iron-rich food may aid in combating anemia, which can be found in eggplants.
Copper, an important element in red blood cells (RBCs) just like iron, is present in eggplants as well. The absence of these two minerals disrupts the regular functioning of RBCs in the body. When the red blood cells are healthier, one can observe an increase in energy and vitality. This eliminates any sensation of fatigue.
7. Might Improve Brain Function
Phytonutrients found in eggplants are reputed to enhance mental health and cognitive function, making them an excellent dietary choice.
In addition to their ability to protect against free radical damage, phytonutrients and potassium can function as “brain boosters” by aiding in the dilation of blood vessels, thus improving blood flow to the brain and increasing the supply of oxygen-rich blood.
8. Promotes Skin and Hair Health
Containing vitamin C as an antioxidant preventing skin cell damage caused by free radicals, eggplants contribute to the upkeep of healthy and youthful skin while halting early signs of aging such as wrinkles, fine lines, dark spots, age spots, and saggy skin.
Eggplant’s anti-inflammatory properties aid in reducing various skin conditions, such as eczema and dermatitis.
Furthermore, eggplants are rich in minerals such as iron, zinc, folate, and potassium, which enhance blood flow to the scalp, enhance scalp well-being, reinforce hair fibers, and stimulate the development of fresh hair follicles.
9. Can Improve Heart Health
Eggplants offer various methods of promoting heart health, including their rich fiber content. Their consumption can decrease the amount of harmful LDL cholesterol and encourage the absorption of beneficial HDL cholesterol. The cholesterol level in the body is continually changing in response to our diet and measured using a ratio of total cholesterol to HDL.
Having higher levels of HDL cholesterol is beneficial. Lowering levels of LDL cholesterol can help to prevent heart attacks, strokes, and atherosclerosis. Eggplants contain bioflavonoids that aid in reducing blood pressure and easing pressure on the cardiovascular system, leading to improved heart health.
10. May Help You Manage Diabetes
An eggplant-centered diet is recommended as an option for managing type 2 diabetes by both the National Diabetes Education Program of NIH and the American Diabetes Association. High in fiber and low in soluble carbohydrates, eggplants are a suitable food for the management of this condition.
The properties found in eggplants could potentially be beneficial in regulating glucose and insulin levels in the body. By maintaining stable insulin levels and avoiding drastic changes in blood sugar, the harmful consequences of diabetes can be prevented.
Incorporating eggplant in your meals can be beneficial for reducing blood glucose levels and slowing down the digestion process, particularly after consuming starchy foods such as bread or potatoes. Additionally, it can enhance insulin sensitivity, ultimately lowering the possibility of diabetes. If eggplant isn’t already part of your diet, you may want to try incorporating it into your dishes, like stir-fries or roasted with olive oil and sea salt, for a tasty side option.
Eggplants are rich in fiber, which aids in regulating glucose levels by reducing the rate at which sugar is digested and absorbed by the body. As a result, your blood sugar levels remain stable, allowing for regulated secretion of insulin, enabling your cells to heal and become more insulin-sensitive.
In addition, an eggplant-centered diet is recommended by the American Diabetic Association as a top diet for managing type 2 diabetes.
11. May Prevent Birth Defects
Being a rich source of folic acid, eggplants are perfect for expectant mothers as this nutrient helps protect infants from various forms of neural tube defects. It is always advisable for pregnant women to keep tabs on their intake of folic acid to avoid any issues.
12. Helps Lower Cholesterol
Although eggplants have been known to possess heart-healthy properties for quite some time, a significant number of individuals are unaware of their cholesterol-lowering potential.
In fact, one study found that eggplants possess the same ability to lower LDL cholesterol as statin drugs. The secret lies in one of the eggplants’ most powerful phytochemicals, nasunin (also known as nasin). Nasunin is a powerful anthocyanin that has proven to lower cholesterol levels.
Elevated cholesterol levels pose a notable hazard to heart disease, hypertension, stroke, and cardiac arrest. Conversely, eggplants contain significant amounts of soluble fiber that is proven to decrease cholesterol levels and impede the reabsorption of bile, hence reducing cholesterol levels.
During a laboratory experiment, it was demonstrated that consuming 10ml of eggplant juice on a daily basis for a period of 2 weeks resulted in decreased levels of cholesterol and triglycerides. This finding provides strong evidence that incorporating eggplant into one’s diet can be a beneficial means of reducing cholesterol in the bloodstream.
A warning to be heeded.
Eggplants belong to the nightshade plant family, along with tomatoes and bell peppers, and can potentially trigger serious allergies. It is advisable to consult your physician before consuming large amounts of this food for the first time, as with any unfamiliar food, and monitor any reactions your body may display.
Another common error people make while cooking eggplants is frying them. Though this preparation can be an enjoyable way to cook these vegetables, it can also negate several health benefits if done using heavy oils as it causes them to absorb a lot of fat. In contrast, baking eggplants retains most of their nutrients and does not add any excess fat.
Besides that, this sturdy and efficacious vegetable is one of the top methods to ensure enduring wellness!
Healthy Ways to Eat Eggplants
Add them to soups
If weight loss is your goal, consider adding eggplant to soups as it can provide both a satisfying texture and help curb your appetite.
Including soups in your diet is advisable for effective weight loss as they offer satiety without contributing excessive calories. Incorporating eggplants into various soup variations, such as vegetable or minestrone, is an excellent option. Making eggplant soup separately is also an option for a nutritious and satisfying meal during lunch or dinner.
Bake in the oven
Cooking an eggplant through baking is a simple method to get it ready. Cut it into half-inch slices, gently brush with olive oil, add salt and pepper, and then put it in a 400°F oven for 15 to 20 minutes. Flip the eggplant slices in between cooking, so that both sides become golden brown. Offer this on its own or over your preferred greens.
Make dip out of them
An excellent method of including eggplant in your diet is by preparing a dip with it. Begin by slicing eggplant and baking it with olive oil, garlic and onion powder, salt and pepper, which should take approximately 45 minutes. Afterwards, blend the baked eggplant in a food processor until it reaches a smooth consistency and serve with either fresh vegetables or crackers.
Make stew
Eggplant stews are a delectable option for cooking eggplant. You can cook eggplant pieces in a mixture of vegetable broth and tomato sauce for a satisfying vegetarian dish. Serve with rice or whole-wheat pita bread. To enhance the flavor, you can dust cayenne pepper to taste before presenting.