Health Benefits Of Eggplant

The British like to call them “aubergines.” South Asians and South Africans refer to them as “brinjal.” And for the rest of the world, they are named after its long egg shape. Eggplants are chock full of nutrients and they deserve a place in your diet.

Eggplants belong to the nightshade family, like tomatoes and bell peppers. They work with several flavors and cuisines. The following are reasons why you should be eating eggplant.

1. Improves Heart Function

For a happy heart, you need to have good cholesterol levels and healthy blood pressure. If not, you increase the risk of serious heart diseases. Eggplants are very heart-friendly. One study found out eggplants reduced inflammation and improved ventricular function. This is because they are loaded with cardioprotective compounds known as phytonutrients.

Also, eggplants lower LDL “bad” cholesterol levels, which is vital to prevent any plaque build-up which eventually could lead to blocked arteries.

2. Protects The Brain

Eggplants get their purple color because of an antioxidant known as nasunin, present in the skin. Nasunin has been found to protect lipids in the brain from damage. Lipids (fats), found in brain cell membranes, absorb nutrients and receive messages that dictate what the particular cell should do.
If you typically peel your eggplants before cooking, remember, the skin is important!

3. Controls Type 2 Diabetes

Eggplants are a powerhouse of nutrients. They are high in fiber and low in soluble carbohydrates. This makes them an excellent addition to your diet if you have type 2 diabetes.
In fact, one study claims following an eggplant-based diet is ideal for managing or preventing type 2 diabetes. This is because eggplants are high in alpha-glucosidase and angiotensin, compounds that control glucose absorption. Also, thanks to the phenols in eggplants, insulin breaks carbohydrates slowly and this helps control blood sugar levels.

4. Aids Weight Loss

If you’re looking to shed a few pounds, eggplants are the way to go. They are high in fiber, making you feel full for long and they are low in calories—100 g of raw eggplant has only 24 calories.
  
5. Improves Skin Texture
Eggplants are rich in vitamins C and E. These antioxidants, especially together, provide greater protection from the sun’s harsh ultraviolet rays. This delays the appearance of wrinkles, dark spots, or other signs of aging.
Also, nasunin acts as a free radical scavenger that keeps cell membranes from damage and inflammation, like in the case of acne or psoriasis. For healthy skin, you need to pile up on niacin, folate, and manganese. These repair damaged cells and protect the skin from free radicals, and are found in eggplants.

6. Strengthens The Bones

One cup of eggplants meets 5% of your daily manganese requirement.

Eggplants are very bone-friendly veggies. If you have a risk for osteoporosis, you need to add them in your diet. They are full of phytonutrients, iron, manganese, and vitamin K – all vital to bone health. They utilize calcium efficiently and this eventually leads to stronger bones.

7. Reduces Excess Iron

An interesting fact about the glossy purple vegetable is that they are an iron chelator. This means they remove excess iron in your system. Thanks to nasunin.
Excess iron has been linked to heart attacks, cancer, and an increase in free radical production. Postmenopausal women, in particular, are prone to an iron buildup in the system. Owing to the antioxidant and free radical scavenger properties, nasunin pushes out excess iron from the body.

8. Reduces The Signs Of Depression

Studies claim that a deficiency in a compound known as serotonin can cause depression and anxiety. Serotonin uplifts your mood. Eggplants contain an ingredient known as scopoletin which regulates serotonin and this reduces depression.

9. Improves Digestion

Their high water and high fiber content make eggplants an excellent addition to your diet for your digestive issues. The digestive system needs plenty of fiber and water to move things around smoothly.

10.High in Antioxidants

In addition to containing a variety of vitamins and minerals, eggplants boast a high number of antioxidants.
Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals .
Studies have shown that antioxidants could help prevent many types of chronic disease, such as heart disease and cancer .
Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties that's responsible for their vibrant color. In particular, an anthocyanin in eggplants called nasunin is especially beneficial.
In fact, multiple test-tube studies have confirmed that it's effective at protecting cells against damage from harmful free radicals .

11.May Have Cancer-Fighting Benefits

Eggplant contains several substances that show potential in fighting cancer cells.
For instance, solasodine rhamnosyl glycosides (SRGs) are a type of compound found in some nightshade plants, including eggplant.
Furthermore, several studies have found that eating more fruits and vegetables, such as eggplant, may protect against certain types of cancer.
One review looking at approximately 200 studies found that eating fruits and vegetables was associated with protection against pancreatic, stomach, colorectal, bladder, cervical and breast cancer
However, more research is needed to determine how the compounds found in eggplants may specifically affect cancer in humans.

Are Eggplants Safe During Pregnancy?

There has been a lot of speculation about eggplants during pregnancy. A few experts recommend avoiding the purple veggie throughout your pregnancy because it could make you acidic or even induce premature labor. The truth is eggplants are healthy and safe. They are rich in folates and vitamins (integral for your diet). But if you are really concerned, do check with your gynecologist before eating them.

Side Effects Of Eggplants

Eggplants could trigger allergic reactions in some people. If you are allergic to vegetables from the nightshade family like bell peppers, you might want to be careful with eggplants.

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