Eggplants, as we know, aregreat sourcesfor dietary fiber, which is essential for gastrointestinal health, as well as for the regular movement of the bowels. The niacin in eggplant is amazing at reducing, treating, and preventing acne and other skin conditions. last updated - July 09, 2021 You can roast, bake, steam, or saut eggplant. In addition, https://ndb.nal.usda.gov/ndb/foods/show/11209, http://www.scielo.br/scielo.php?pid=S0100-879X2000000900006&script=sci_arttext&tlng=pt, http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2001.tb07001.x/abstract, http://www.sciencedirect.com/science/article/pii/S0300483X0000202X, https://www.ncbi.nlm.nih.gov/pubmed/1913614, https://www.researchgate.net/publication/268285627_Topical_Solasodine_Rhamnosyl_Glycosides_Derived_From_the_Eggplant_Treats_Large_Skin_Cancers_Two_Case_Reports, http://link.springer.com/article/10.1007/s00223-012-9608-3, http://books.google.com/books?id=W9-ggnMUd4QC, http://en.cnki.com.cn/Article_en/CJFDTOTAL-CJSC201108002.htm, https://www.ncbi.nlm.nih.gov/pubmed/17706416, 12 Proven Health Benefits of Apple Cider Vinegar, Calamansi Juice: Benefits, Recipe, and Side Effects, Hibiscus Tea: Benefits, How to Make & Side Effects, Pomelos: Benefits & How To Eat Them (Pummelo). In addition to bringing a unique texture and mild flavor to recipes, eggplant brings a host of potential health benefits. [3]. I share vegan and gluten-free recipes because of past health issues. ", The National Gardening Association: "Eggplants: Plant Care and Collection of Varieties. The large dark purple pear shaped eggplant is the most common. It is because it contains copper and manganese, both of which are essential for developing This diminishes the chances of overeating, so weight loss attempts are more successful. A serving of eggplant can provide at least 5% of a persons daily requirement of fiber, copper, manganese, B-6, Anarticle in the International Journal of Clinical Medicinereported two case studies where eggplant extract was used successfully to treat non-melanoma skin cancers. Environment. Eggplant Nutrition. Top the slices with Parmesan cheese to make eggplant Parmesan. The qualities of eggplants may make them useful as a regulator of glucose and insulin activity within the body. Finally, fiber may also stimulate the secretion of gastric juices that facilitate the absorption of nutrients and the processing of foods. Whichever method you choose, youll surely enjoy your eggplant! They can reduce the presence of bad LDL cholesterol in the body, and stimulate the uptake of good HDL cholesterol. Supplements for heart health: Which ones are beneficial and which ones are not? Each cup (82 grams) of raw eggplant contains 3 grams of fiber and just 20 calories (2). When cutting an eggplant, use a stainless steel knife as carbon steel will react with its phytonutrients and cause it to turn black. This juice also helps in soothing acidity. Solanum melongena. Also, the minerals in eggplants, including iron, zinc, folate, and potassium, increase blood circulation to the scalp, improve scalp health, strengthen hair strands, and promote the growth of new hair follicles. One of the health benefits of eggplant is that it may improve bone health. Health benefits of eggplant include blood pressure, prevention of diabetes, heart, skin, menstrual health and many other health issues. The vitamin E in eggplant is a natural anti-aging nutrient. A review published in 2019 suggested that eating foods containing certain flavonoids, including anthocyanins, helps reduce inflammatory markers that increase the risk of heart disease. With healthier red blood cells coursing through your veins, you will see a noticeable boost in energy and strength, which will eliminate feelings of fatigue, Eggplants are wonderful sources of phytonutrients, which are believed to boost cognitive activity and general mental health. Additional phytonutrients found in eggplants Health benefits of eggplant include blood pressure, prevention of diabetes, heart, skin, menstrual health and many other health issues. Anemia is characterized by headaches (some at a migraine level), fatigue, weakness, depression, and even cognitive malfunction. ", Mutation Research: "Eggplant fruits protect against DNA damage and mutations. How to tell if it has gone bad? iobann/Shutterstock.com Just like many vegetables, they can rot in only a few days. Discard the eggplant that has turned brown, soft, or slimy. A fresh eggplant should have smooth and shiny skiing with a bright green-colored stem. Eggplants contain small quantities of solanine, and eating low-to-moderate amounts is unlikely to have a significant effect. Foods that contain antioxidants may help prevent a range of diseases. While often considered a vegetable, it is actually a fruit. Plus eggplants can be a delicious inclusion to any diet. In addition to the potentially cancer-fighting antioxidant nasunin, eggplant has other antioxidants that may help fend off free radical damage that can lead to cancer and other diseases. [9], The National Diabetes Education Program of NIH and the American Diabetes Association recommends an eggplant-based diet as a choice for the management of type 2 diabetes. While eggplant isn't the most nutritious vegetable, it does give you a decent supply of potassium and fiber. WebMD does not provide medical advice, diagnosis or treatment. Average rating 3.9 out of 5.0 based on 858 user(s). Although this is a delicious way to cook vegetables like eggplants, it also counteracts a number of health benefits if using heavy oils for frying. Furthermore, several studies have found that eating more fruits and vegetables, such as eggplant, may protect against certain types of cancer. Although often considered a vegetable, theyre technically a fruit, as they grow from a flowering plant and contain seeds. Cancer Prevention The dark purple skin of eggplant contains nasunin, a unique I share vegan and gluten-free recipes because of past health issues. From reducing the risk of heart disease to helping with blood sugar control and weight loss, eggplants are a simple and delicious addition to any healthy diet. Due to its high fiber content and low amounts of soluble carbohydrates, eggplants are an ideal food for managing diabetes. The vitamin B group improves the bodys ability to withstand stress. Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. As compared to other crops in the Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. Eggplant is a vegetable crop that is grown around the world and can provide significant nutritive benefits thanks to its abundance of vitamins, phenolics and antioxidants. Nightshades contain alkaloids, including solanine, which can be toxic. Anyone looking to lose weight should prepare it a different way, such as by grilling or air-frying it. One test-tube study looked at polyphenol-enriched extracts of eggplant. Babi Ghosh Nutritional aspect of nephrolithiasis. Let it sit for at least 60 minutes, then rinse the eggplant and press gently between paper towels to remove the more bitter juices. However, food sensitivities are specific to each person. Therefore, automatically there is decrease in overall calorie intake. Spencer, J. P. E. (2010). Simply roast them with some olive oil, salt, and pepper until theyre soft and tender. Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties thats responsible for their vibrant color (6). Health benefits of hibiscus tea include its ability to control hypertension & reduce high blood pressure, lower blood sugar levels, & improve liver health. WebMD does not provide medical advice, diagnosis or treatment. Vitamins A, E, K, C, B6, thiamine, riboflavin, niacin, pantothenic acid, and folate are some of the essential nutrients needed for proper hair growth. Consuming foods rich in antioxidants will help neutralize the free radicals, thus preventing oxidation and its effects. This article takes a deep look at 7 health benefits of eggplants. Eggplants grow into 98 different species with different shapes and colours. There are several ways that eggplant can help you lose weight. Eggplant, cooked, fat not added in cooking. Many of us are most familiar with eggplants that are large and dark purple, but the shape, size, and color can vary from small and oblong to long and thin and from shades of purple to white or green. Managing high cholesterol? After about 30 minutes in the oven, you can scoop out the insides and stuff the eggplant, or mash the pulp into a soup, stew, or dip. Turn eggplant slices over halfway through the cooking time, so both sides are golden brown. Why? Many people enjoy eggplant, and consuming it comes with few risks. WebBenefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities. Thiamin present in eggplant gives your mood a boost and fight against depression and anxiety. Other studies have demonstrated that eggplants may have a protective effect on the heart. Vegetable lasagna: Use the ratatouille above to replace the meat layer in lasagna. Health benefits of apple cider vinegar include its ability toregulate blood sugar levels, boost weight loss,improve skin & gut health, & lower cholesterol levels.Read more! The anthocyanins in eggplant also help lower inflammation which may increase the risk for heart disease. Eggplants are rich sources of folic acid, which makes a delicious and useful snack or dietary addition when pregnant. First, cut your eggplant into slices. Dietary fiber can help people manage their weight. WebTraditional uses and benefits of Hairy Eggplant. Other potential benefits of anthocyanins include reducing the risk of heart disease and helping to prevent cancer. Common eggplant preparations include frying, roasting, grilling, and baking. Here are eight healthy ways to eat eggplant that are full of flavor and will keep you from getting tired of this vegetable anytime soon! (2016). Nasunin is particularly effective at inhibiting an enzyme secreted by the salivary glands when chewing. Burger garnish: Cut an eggplant lengthwise into thick slices and grill them. White skinned eggplant is now widely available and it is this variety that gave eggplant its common name. Its free of fat and saturated fat. 2 grams of fiber. Experts say there are simple ways to increase whole grains in your. In addition, eggplants contain a large amount of silica, which helps strengthen and maintain bone structure. Anthocyanins and anthocyanin-rich extracts help to improve eye function and vision. Since eggplants may contain a minimal amount of fat or cholesterol and high water content, they are very healthy food for people trying to lose weight or battling obesity. It will not only give a thick texture, but it will also help with your hunger. If you dont already eat eggplant regularly, try adding it to stir-fries or roasting it with olive oil and sea salt for a delicious side dish. Vitamin A is also known to be effective in fighting skin cancer and improving overall skin health. This could help prevent memory loss and other aspects of age-related mental decline. A cup of cooked eggplant cubes, weighing 96 grams (g), contains around 2.4 g of fiber. Eggplant contains fiber, and this may benefit cholesterol levels. Cut off and discard any parts that are turning brown. Eggplant is also good for weight loss, managing diabetes, improving cardiovascular health and the digestive system. This helps prevent age-related mental disorders and improves memory. This article reviews what Indian, Protein bars offer a convenient way to boost your protein intake throughout the day. Lots of iron is a risk factor for heart disease, especially in men and people with uteruses who do not menstruate. Eggplants are rich in potassium, calcium, and vitamin K, making them a great addition to the diet to promote bone health. Chlorogenic acid, also found in eggplant, is an antioxidant that not only helps prevent cancer but is also antibacterial and antiviral. Eggplants contain fiber and are low in calories they can contribute to a healthful, low-calorie diet. The plant species originated in cultivation. Serve them alone or in a burger. It can be baked, roasted, grilled or sauted and enjoyed with a drizzle of olive oil and a quick dash of seasoning. Studies prove that it is the women who benefit mainly by consuming eggplant. Instead, put it in the fridge, where you can safely store it for up to a week. Good for the heart: Eggplant carbs are a source of potassium, anthocyanins, dietary fibers, and vitamin B6 which are all good for the heart. Reducing LDL cholesterol can prevent heart attacks, strokes, and atherosclerosis. Eggplant is technically a fruit and is widely used in cooking across the globe. What are the best eggplant substitutes?Okra. Okra has a mild taste that many describe as slightly grassy. Zucchini. Zucchini, aka courgette, is a summer squash variety that shares a similar mild flavor to eggplant. Portobello Mushrooms. Portobello mushrooms bring a different umami-packed flavor to your cooking. Summer squash. Root vegetables. Other eggplant varieties. Finally, fiber stimulates the secretion of gastric juices that facilitate absorption of nutrients and the processing of foods. Eggplant is said to have antimutagenic properties. One of my favorite ways to eat eggplant is as sandwich stuffing. The chemical niacin present in eggplant is extremely effective at preventing cataracts. Here are 5 proven benefits of BCAAs. Eggplant may be a good choice for those seeking lower-calorie foods. Eggplant also contains Vitamin A, which is very effective in fighting skin cancer. So eggplant which is rich in iron is a must have for anemic patients. Plus, it also helps fill you up more quickly, so you dont overeat when its time for a meal. If you prefer a slightly less bitter-tasting eggplant, then put your cubes or slices in a colander and apply salt liberally. Early studies show that it may protect the fats in the membranes, which are responsible for protecting the cells from harmful free radicals. Eggplant contains a compound called scopoletin that essentially serves to regulate serotonin levels in the brain, which effectively reduces the feeling of anxiety and other symptoms of depression. This is primarily because eggplants are high in fiber, which passes through the digestive system intact (11). High fiber diets may reduce the risk of heart disease. Blood Disorders; Breast cancer; Cancer; Covid-19; Degenerative Diseases; Water footprint: low, 362 liters of water to produce 1 kilogram of eggplant / 43 gallons of water to produce 1 pound of eggplant. Finally, the amount of potassium in eggplants helps in the uptake of calcium, making eggplants a comprehensive and highly useful booster for osteoporosis and bone health. Learn about other foods that can boost heart health. They are high in fiber, antioxidants, vitamins, and minerals that the body needs for proper health and function. Prepare eggplant on skewers by alternating with pieces of other fruits and vegetables. Other research suggests that polyphenols, or natural plant compounds, found in foods like eggplant may reduce sugar absorption and increase insulin secretion, both of which can help lower blood sugar (13). Studies have shown that antioxidants could help prevent many types of chronic disease, such as heart disease and cancer (4, 5). Eggplants should be firm and somewhat heavy for their size, with smooth, glossy skin and an intense purple hue. He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Staind Arts, a non-profit based in Denver, Colorado. WebHealth benefits of Eggplant. Spread your favorite barbecue sauce on each piece of eggplant, making sure that you evenly coat it with sauce. Today in this post, we are going to learn about 23 health benefits of eggplant. WebEggplant contains chlorogenic acid. The more HDL cholesterol we have, the better. Nasunin is a powerful anthocyanin that has proven to lower cholesterol levels. It also contains other vitamins and minerals. Slice it into 1/2 slices, brush lightly with olive oil, season with salt and pepper, then place in a 400-degree oven for 15-20 minutes. Energy Boosters: Can Supplements and Vitamins Help? One cup of raw, cubed eggplant provides: 21 calories. In Malaysia, a decoction of the roots is prescribed for violent pains all over the body and discomfort after meals. These compounds are known agents used in treating dizziness, too, as well as suppress motion sickness symptoms, and some people even use eggplant to prevent premenstrual headaches. Other nightshades include tomatoes, potatoes, and peppers. Antioxidants are compounds that prevent cell damage when oxygen reacts with harmful substances in the body known as free radicals. One of the many benefits of eating eggplant is that you are also ingesting the natural antioxidant, manganese. The anti-inflammatory effects of eggplant also minimize different skin conditions, including eczema and dermatitis. Because of the multiple health benefits of eggplants, it is widely used across the world in different types of recipes. There have been rare instances when certain rice noodle brands may contain gluten. It has few calories and is high in fiber. Tobacco is another nightshade plant that has higher alkaloid levels and is toxic. BEC5 IS A PHYTO-NUTRIENT FOUND IN EGGPLANT AND IN CLINICAL TRIALS DEMONSTRATED TO BE EFFECTIVE AGAINST VARIOUS SKIN There are different varieties of eggplant. The dark purple skin of eggplant contains nasunin, a unique antioxidant that experts believe may preserve and protect cell membranes. In the long term, this may help prevent tumor growth and the spread of cancer cells. What to Eat Before, During and After Exercise, Dusky or classic -- the familiar eggplant shape with shiny purple skin, Epic -- teardrop-shaped with purple-black skin, Black bell -- pear-shaped with glossy black skin, Easter egg -- small, oval that's colored white, orange, yellow, or green. Since eggplant is high in fiber, that makes it great for a heart-healthy diet. Rest of you can try out the various recipes of eggplant and enjoy the health benefits of eggplant. The fiber in eggplants also inhibits the release of the hunger hormone ghrelin, which prompts one to eat. A 3.5-ounce (100-gram) serving of eggplant has: You'll get these minerals in one serving: The eggplant has been an ingredient in traditional medicine for thousands of years. Eggplant is incredibly versatile and can be easily incorporated into your diet. Further research is needed to evaluate how eggplants may affect heart health in humans. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. When choosing an eggplant, make sure the skin is smooth and shiny. Last but not the least it promotes cell regeneration. Root decoction is taken for syphilis. We source information from studies, clinical trial findings, and meta-analyses published in peer-reviewed journals. Further, they contain significant amounts ofironandcalcium, which are integral to bone health and overall strength. The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers. There is a detailed post by the Journal of the American Society for Horticultural Science that can be referred for more details. Pomelos are rich in vitamin C & potassium among other nutrients & antioxidants. Studies shows that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins, a type of flavonoid, had 34 percent less risk of heart disease than those who consumed less. Grilling eggplant in foil is a quick and simple way to retain the eggplant flavor and juices. Symptoms of a reaction can include hives, swelling, and difficulty breathing. Laboratory studiesof the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, one of the most powerful free radical scavengers found in plants. Sweating eggplant and varying seasonings and cooking methods can help. Eggplant can be a healthful addition to a varied diet that contains plenty of fruits and vegetables. Sweating an eggplant with salt will draw out moisture and some compounds that contribute to the bitterness, ultimately making the flesh more tender. 0. Heres why. The excess can be blotted out gently using a tissue. They can also be consumed perfectly by themselves or be baked, mashed into a dip, roasted, grilled, or sauted. They have been found to improve healing and vision in people undergoing eye surgery. When you fry eggplant, they absorb a large amount of fat, whereas baking an eggplant will hold many of the nutrients in without any negative additions like excess fat. First, it is high in fiber, and fiber has been shown to aid in healthy digestion and weight loss. Eggplant also contains the antioxidants lutein and zeaxanthin. Adding eggplant to your diet as a dip is a great way to incorporate it. The secret lies in one of the eggplants most powerful phytochemicals, nasunin (also known as nasin). We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. It improves cardiovascular health and also protects the digestive system. 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