Exploring the Health benefits of an Eggplant
Eggplant is a gastronomic joy and a nutritional powerhouse, distinguished by its vivid purple color and unusual shape. This versatile vegetable has long been praised for its many health advantages because it is brimming with essential vitamins, minerals, and distinctive phytochemical components.
In this article, we explore the intriguing world of Eggplant (aubergine) and learn about its many health advantages, all of which are supported by science and make it a fantastic complement to any diet.
Nutritional profile of an Eggplant
It is a vegetable that is packed with nutrients and provides an astonishing array of vitamins, minerals, and phytonutrients. Here is the nutrition profile of a 1-cup cubed serving of cooked eggplant:
- Calories: 35
- Carbohydrates: 8.8 grams
- Fiber: 2.5 grams
- Protein: 0.8 grams
- Fat: 0.2 grams
- Vitamin C: 3.5 milligrams (6% of the daily value)
- Vitamin K: 3.5 micrograms (4% of the daily value)
- Vitamin B6: 0.1 milligrams (5% of the daily value)
- Thiamin (Vitamin B1): 0.1 milligrams (4% of the daily value)
- Niacin (Vitamin B3): 0.5 milligrams (3% of the daily value)
- Folate: 17 micrograms (4% of the daily value)
- Potassium: 188 milligrams (5% of the daily value)
- Manganese: 0.2 milligrams (9% of the daily value)
- Magnesium: 11 milligrams (3% of the daily value)
- Copper: 0.1 milligrams (6% of the daily value)
It also contains trace levels of calcium, iron, phosphorus, zinc, and vitamin A, in addition to the minerals above.
One of its most noticeable characteristics is how much fiber it contains. It also contains many antioxidants, including as anthocyanin, which gives it its purple color. It has a naturally low caloric and fat content.
Eggplant Health benefits
- Rich in nutrients
- Provides goodness of Antioxidants
- Supports heart health
- Helps in Weight management
- Promotes Digestive Health
- Improves Brain health and cognitive function
- Helps in Blood sugar regulation
A vegetable with a high nutritional profile, eggplant, also known as aubergine, has been recognized for improving general well-being. Some of the key benefits are as follows:
Plenty of nutrients
- It is a vegetable that is packed with nutrients, low in calories, and full of important vitamins and minerals.
- It contains minerals like potassium, manganese, copper, and vitamins like vitamin C, K, B6, thiamin, and niacin, all essential for sustaining healthy biological functions.
- Antioxidants like anthocyanin, chlorogenic acid, and nasunin are abundant in it. These can aid in defending cells against harm brought on by radicals, unstable chemicals that speed up aging, and chronic disease development.
- The antioxidants in eggplant have been associated with lowering the incidence of several malignancies, reducing inflammation, and defending against diseases related to oxidative stress.
Supporting heart health
- It has antioxidants, fiber, and potassium, all supporting heart health.
- By reducing the body’s intake of cholesterol from food, the fiber content helps reduce cholesterol levels.
- Maintaining normal blood pressure levels is made possible by the mineral potassium.
Helps in Weight control
- Because it contains a lot of fiber and little calories, it supports weight loss regimens.
- Fiber helps promote satiety, prolong feelings of fullness, and prevent overeating.
- Including it in your meals allows you to enjoy a filling and healthy option while controlling your calorie consumption.
Improves Digestive Health
- The high fiber content maintains a healthy digestive system. Constipation can be avoided thanks to the bulk fiber gives the stool and the promotion of regular bowel movements.
- Additionally, it promotes the development of beneficial gut bacteria, which helps maintain healthy gut microbiota.
Cognition and the health of the brain
- It has phytonutrients, including anthocyanin and nasunin, linked to promoting brain health.
- These compounds may lower the likelihood of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s disease by aiding in safeguarding of brain tissue from free radical- and inflammation-induced damage.
Blood sugar control
- According to a research, several chemicals in eggplant, like chlorogenic acid, may help control blood sugar levels.
Eggplant side effects
- It is a nightshade family member, which includes peppers, potatoes, and tomatoes. People known to be allergic to any member of this family may also be allergic to Eggplant.
- Itching, swelling, hives, breathing problems, and gastrointestinal trouble are possible symptoms. It’s critical to seek medical assistance when you detect an allergy .
- Solanine is a naturally occurring substance in eggplants, especially the skin and seeds. Potatoes and tomatoes also contain them.
- It might make some people sensitive, in which case they might have symptoms including nausea, vomiting, headaches, or digestive pain.
- However, eggplant has a relatively small amount of solanine, which is rarely harmful unless ingested in large quantities.
- Oxalate is a naturally occurring substance that can help some individuals develop kidney stones.
- If you have a history of kidney stones or are at risk for getting them, it is advisable to limit your intake of foods high in oxalate, such as eggplant.
- An eggplant’s oxalate content can be decreased through cooking.
- Large doses of it or eating it uncooked may make some people have digestive problems like bloating, gas, or stomach discomfort. A thorough cooking process could reduce these issues.
Interaction with medications
Blood thinning drugs
- Vitamin K, found in eggplant, aids in blood coagulation. Maintaining a regular dose of vitamin K is critical if you use blood thinners like warfarin to ensure the prescription works as intended. In general, moderate consumption is safe.
- According to the research, it might have a minor blood pressure-lowering impact. Combining ACE inhibitor medications, which are prescribed to treat high blood pressure, with eggplant’s possible blood pressure-lowering properties could result in an abnormal drop in blood pressure.
- Salicylates are organic substances having blood-thinning effects that are present in them. Large amounts of aubergine may raise your risk of bleeding if you use antiplatelet medications like aspirin or clopidogrel, which also have the same effects.
- A mild diuretic like Eggplant can make you produce more urine. Using blood pressure drugs that also have diuretic effects could result in an excessive increase in urine production or electrolyte imbalances. There may need to be ongoing monitoring and dosage adjustments.
The bottom line
A healthy vegetable with many advantages for your health, eggplant. It’s a beneficial complement to a balanced diet due to its extensive nutritional profile, which includes vitamins, minerals, fiber, and antioxidants. It can provide flavor and nutrition to your dishes if you have it in your diet.
There are endless ways to use the nutritious qualities and mouthwatering taste of eggplant (aubergine), from roasted and grilled dishes to stews and stir-fries. As with any food, moderation and individual concerns should be considered. For personalized advice, it is always advisable to consult a competent dietician or healthcare professional.