IMPRESSIVE HEALTH BENEFITS OF EGGPLANTS

Eggplant is a vegetable of the nightshade family. It contains beneficial nutrients which can help promote your health. It can easily be added to the diet, especially the low-carb diet.

Eggplant is grouped with tomato and other vegetables in the nightshade family. It is sometimes referred to as aubergine and is used in different cuisines around the world. Eggplants are actually a fruit and not a vegetable, as many think of them. This is because it shoots from a flowering plant and has seeds. This nutritious fruit comes in different varieties with varied colors and sizes. Eggplants with deep purple skin are the most common. However, they can be red, black, or green. While they add to your recipe a mild flavor, eggplants have several impressive health benefits. This article discusses the health benefits of eggplants in detail.

1. High In Nutrients

Eggplants are rich in many nutrients which are well balanced, making them a nutrient-dense food. They contain the right amounts of vitamins, few calories, fiber, and minerals. Just one cup of raw eggplant weighing 82 g contains 20 calories, 5 g of carbs, 3 g of fiber, 1 g of protein, 10 percent of the daily value (DV) for manganese, 5 percent of the DV for folate, 5 percent of the DV for potassium, 4 percent of the DV for vitamin K, and 3 percent of the DV for vitamin C. Eggplants also contain decent amounts of key nutrients, such as copper, niacin, and magnesium.

2. Rich In Antioxidants

Apart from providing good amounts of vitamins and minerals, eggplants are high in powerful antioxidants. Antioxidants are compounds that help neutralize harmful molecules known as free radicals. When they accumulate in the body, free radicals can cause oxidative stress, that can damage cells. Several chronic illnesses have been associated with free radicals, including heart disease, cancer, inflammation, and type 2 diabetes.

Several studies have consistently shown that antioxidants can protect the body from damages caused by free radicals, thus reducing the risk of chronic diseases. Eggplants contain high amounts of an antioxidant called anthocyanin, which gives them their characteristic color. Nasunin is an anthocyanin in eggplants which have been studied for their health benefits. In fact, multiple studies have shown that nasunin can block the action of free radicals.

3. May Reduce the Risk of Heart of Disease

Some studies suggest that eggplants may help reduce the risk of heart disease. This is partly because of their high antioxidant content. Heart disease is the main killer disease worldwide, with the highest fatality rate. The benefits of eggplants to heart disease are particularly seen in the reduction of cholesterol. Taking 10 ml of eggplant juice per day can help reduce the levels of low-density lipoprotein (LDL) “bad” cholesterol and triglycerides. When both are elevated in the blood, they can increase the risk of heart disease. Some studies have also indicated that eggplants can help protect the heart. This vegetable can reduce the severity of heart attack and improve heart functionality. It is worth noting that, even though these claims are promising, they have only been tried on animals. This calls for more studies to determine how eggplants can benefit human heart health.

4. May Help Regulate Blood Sugar

Including eggplants to your diet may help regulate blood sugar levels. Elevated blood sugar levels can be due to failure of the pancreas to produce enough insulin or failure of the body cells to respond properly to hormone insulin – which is responsible for transportation of glucose from the bloodstream into tissues. Eggplants are rich in fiber, which travels through the digestive tract untouched. This way fiber lowers blood sugar by slowing down the digestion and absorption of sugar in the body. A slower absorption of sugar maintains it at optimal levels without causing spikes.

Eggplants also contain a natural compound called polyphenol, which according to studies, can reduce the absorption of sugar and stimulate the pancreas to secrete more insulin. Both of these can help lower blood sugars significantly. Polyphenols in eggplants can optimize the function of specific enzymes involved in sugar absorption, thus helping keep blood sugar in check. Eggplants have been recommended for use by people living with diabetes. They can be included in diets, such as a high-fiber diet, which prioritizes eating whole grains and vegetables.

5. Could Help with Weight Loss

Losing weight is not a cheap goal to achieve. It requires patience and determination alongside regular exercise and a healthy diet, including foods like eggplants. Eggplants are rich in fiber and contain few calories, fitting them in many regimens for weight loss. Fiber is a bulky nutrient and moves through the alimentary canal slowly. This increases your feelings of fullness and satiety, ultimately reducing your calorie intake. One cup of raw eggplant weighing 82 g provides 3 g of fiber and 20 calories only. They also offer a perfect alternative for high-calorie ingredients due to their low-calorie content.

6. May Help Fight Cancer

Eggplants contain compounds that have also been shown to have anticancer effects. For example, solasodinerhamnosyl glycosides (SRGs) – a compound found in plants of the nightshade family – have cancer-fighting benefits. These compounds can initiate the death of cancer cells, as well as reducing their recurrence. SRGs can significantly reduce the risk of skin cancer, especially when applied directly on the skin, according to studies. In addition, some studies speculate that increasing your intake of fruits and vegetables, including eggplants, can reduce the risk of certain types of cancer. This is true as many fruits and vegetables have been shown to protect against colorectal, stomach, lung, bladder, prostate, and breast cancer. These claims are only based on animal studies, and therefore, more studies should evaluate how the substances in eggplants can reduce the risk of cancer.

7. Are Versatile

Eggplants are very easy to add to the diet. To have their advantages on your health, you can bake, grill, sauté, or roast them. They can also fit well in a low-carb and low-calorie diet.

Conclusion

Eggplants are impressively beneficial to health as they are nutrient-dense. They contain the right amounts of vitamins and minerals. They are low in calories but high in antioxidants and fiber, both of which can help improve your health. To have these benefits, you can bake or roast them.