Stews are a delicious way to cook eggplant. Fiber can lower blood sugar by slowing the rate of digestion and absorption of sugar in the body. 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! You dont want it to be too firm or too soft.. A new mice study finds that a lack of certain gut bacteriabrought on by antibiotic usemay drive overeating behavior, especially when it comes to, What are some of the best protein shakes? Eggplant has a mildly bitter taste and a sponge-like texture.. 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. Although often considered a vegetable, theyre technically a fruit, as they grow from a flowering plant and contain seeds. Blood Disorders; Breast cancer; Cancer; Covid-19; Degenerative Diseases; Finally, fiber may also stimulate the secretion of gastric juices that facilitate the absorption of nutrients and the processing of foods. Benefits. Here is what the humble eggplant can do to make you live healthier. Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties thats responsible for their vibrant color (6). By having a high level of antioxidants like Those parts are more bitter than the normally creamy white interior. Carbon footprint: low, 0.51 kg CO2e to produce 1 kilogram or 2.2 pounds of eggplant, a car driving equivalent of 1.25 miles or 2 kilometers Destruction: low, no known significant damage to air, water, land, Its used in various types of recipes and cuisines and it tastes delicious. Eggplants are rich in phytonutrients, natural plant compounds known to promote mental health and cognitive functions. View all posts by Michelle Blackwood, RN . The vitamin E and vitamin A in eggplant along with powerful antioxidants help minimize environmental damage to your hair. Simply roast them with some olive oil, salt, and pepper until theyre soft and tender. Further, they contain significant amounts ofironandcalcium, which are integral to bone health and overall strength. 2005 - 2022 WebMD LLC. Learn about other foods that can boost heart health. Vitamin K, on the other hand, enhances bone cell production and the regulation of calcium, which increases bone density and strength. The antioxidant and anti-inflammatory properties of turmeric, mainly due to its compound curcumin, is responsible for weight loss. Phytonutrients and potassiumwhich acts as a vasodilator assisting in widening blood vesselscould be considered brain boosters, delivering more oxygen-rich blood to the brain. Nasunin, a phytochemical in eggplants, binds with iron and removes it from cells. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake (16). Saxena, A., & Sharma, R. K. (2010). It also contains other vitamins and minerals. One study revealed that this unique phenolic acid is linked with improved mood and cognitive processes. Dietary fiber can help people manage their weight. All rights reserved. WebTraditional uses and benefits of Hairy Eggplant. They improve digestion & heart health, boost immunity, slow aging, and aid in weight loss. 10 Quick and Simple Vegan Eggplant Recipes, The Benefits and Risks of Avocados for People with Diabetes, Indian Gooseberry: Benefits, Uses, and Side Effects, 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink, 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids), 'Green' Mediterranean Diet Reduces Twice As Much Fat As Mediterranean Diet, 9 of the Best Low Carb Meal Delivery Services of 2023, Whole Grain Foods: How You Can Easily Add Them to Your Diet. It also protects against cell mutations, cell death, and DNA and cell membrane damage caused by oxidation. Polyphenols present in the eggplants has anti carcinogenic properties. Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber in few calories. Family Solanaceae. She has done her masters in history from Kolkata University. Eggplant contains Vitamin K, Vitamin E and calcium all of which regulates your hormones so that you do not experience cramps and other pains of menstruation. You can add eggplants to different types of soup, such as minestrone or vegetable soup. Word of Caution:Eggplants are a part of the nightshade family which also include tomato and bell peppers and in some cases are known to cause severe allergic reactions. One of my favorite ways to eat eggplant is as sandwich stuffing. They can reduce the presence of bad LDL cholesterol in the body, and stimulate the uptake of good HDL cholesterol. Whether or not you salt your eggplant depends on your personal preference. 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. Arthritis Foundation: "Best Vegetables for Arthritis. Because eggplants deliver some vitamin C, which protects our skin and body from oxidative damage. It has the effect of improving blood circulation. Eggplant originally grew wild in India. Eggplants are also high in soluble fiber, which has been shown to lower cholesterol levels and prevent the reabsorption of bile which helps lower cholesterol levels. Chlorogenic acid also acts as an anti-microbial, antiviral, anti-inflammatory, and helps lower bad cholesterol. How does the diet affect the risk of breast cancer? This may help explain why many people lose weight when they start eating a lot of vegetables! Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries. Make sure the stem looks fresh and that the eggplant bounces back a bit when you squeeze it. Both types improved heart function and reduced heart attack severity (10). Eggplant is al This, in turn, will reduce the strain on the heart, improve circulation and generally promote a healthy cardiovascular system. This could help prevent memory loss and other aspects of age-related mental decline. But if you notice that your joint pain flares up after you eat eggplant, avoid it. Besides providing health benefits, the flavonoids present in many plant-based foods contribute to the coloration of the fruits and vegetables. This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal. First, it is high in fiber, and fiber has been shown to aid in healthy digestion and weight loss. In the long term, this may help prevent tumor growth and the spread of cancer cells. These compounds have also been linked to reduced signs of osteoporosis, stronger bones, and increased bone mineral density in certain populations. Eggplants are rich in potassium, calcium, and vitamin K, making them a great addition to the diet to promote bone health. For example, just one cup of cooked eggplant contains 10% of your daily recommended intake of fiber. Eggplants are rich in bioflavonoids, which are great at lowering blood pressure. Reducing LDL cholesterol levels can prevent heart attacks, strokes, and atherosclerosis. Dates are sweet fruitsof the date palm tree. While drinking water in eggplant provides benefits for the body, eating the vegetable can be even better, some of the nutrients and antioxidants are released. This helps promote healthy and youthful skin while preventing premature signs of aging like wrinkles, fine lines, dark spots, age spots, and saggy skin. Sweating eggplant and varying seasonings and cooking methods can help. It has been cultivated in southern and eastern Asia since prehistory. In addition, eggplants are a source of phenolic compounds that act as antioxidants. The following table shows the nutrients in 1 cup, or about 96 g, of cooked eggplant cubes. Eggplant Nutrition. They also believe that nightshades may worsen inflammatory conditions. Eggplant is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits. Did you receive any benefit from consuming eggplant? Folates are essential parts of any diet, and folic acid is particularly beneficial for pregnant women. Eggplant pizza crust: Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten free, low calorie treat. It belongs to the genus Solanum. [10]. Last but not the least it promotes cell regeneration. Eggplant is highly nutritious with beneficial vitamins, minerals, fiber, and antioxidants. Due to their potentially high-fiber content and low amounts of soluble carbohydrates, eggplants are an ideal food for managing this disease. It also helps reduce inflammation both within your body and on your skin, giving your skin a healthy, smooth, and youthful luster. Branched-chain amino acids (BCAAs) are taken to boost muscle growth and exercise performance. In fact, one study found that eggplants possess the same ability to lower LDL cholesterol as statin drugs. It will not only give a thick texture, but it will also help with your hunger. 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. Without these two minerals, the red blood cells in the body cannot function normally. ", Food Chemistry: "Effect of glycosylation patterns of Chinese eggplant anthocyanins and other derivatives on antioxidant effectiveness in human colon cell lines," "Health benefits and bioactive compounds of eggplant. Eggplants grow into 98 different species with different shapes and colours. Early studies show that it may protect the fats in the membranes, which are responsible for protecting the cells from harmful free radicals. Chlorogenic acid has been shown to decrease low-density lipid (LDL) levels, and also serves as an antimicrobial and antiviral agent. Therefore, it is always recommended that expecting mothers keep a track of their folic acid intake. If you believe you may be sensitive to nightshade vegetables, you may want to work with a doctor or nutritionist to do an elimination diet or other form of testing before you decide to cut them out. This is primarily because eggplants are high in fiber, which passes through the digestive system intact (11). People are at typically at risk of ingesting the most solanine if they eat potatoes that have turned green. ", University of Illinois Extension: "Eggplant. However, eggplant can absorb a lot of oil during frying. Its peel is rich in anthocyanins, which are antioxidants and natural plant pigments that give the fruit's skin its purple hue, according to a 2021 study. Turn eggplant slices over halfway through the cooking time, so both sides are golden brown. The smaller version of the larger purple-skinned eggplant is often called Italian or baby eggplant. Find out more about age-related macular degeneration. Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk, Certain gut bacteria may influence overeating of sweet treats, Almonds may improve appetite-regulating hormones, study shows, High amounts of salty, processed foods could double stress levels, study finds, cut the eggplant into slices, cubes, strips, or halves and place them on a board, After about 30 minutes, rinse off the salt and pat the pieces dry. Tobacco is another nightshade plant that has higher alkaloid levels and is toxic. Vitamin A is also known to be effective in fighting skin cancer and improving overall skin health. It can be baked, roasted, grilled or sauted and enjoyed with a drizzle of olive oil and a quick dash of seasoning. Before you cook eggplant, wash it and cut off both ends. 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. Potassium and calcium work together to enhance general bone health and strength. 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. Find out more about the causes and treatment of kidney stones. Eggplants are high in fiber and low in calories, Eggplants, as we know, aregreat sourcesfor dietary fiber, which is essential for gastrointestinal health, as well as for the regular movement of the bowels. Dig a little deeper at your local farmers market and you're likely to find oval, long and slim, and melon-shaped eggplants with white, green, pink, orange, and even striped skin. However, in India, South Africa and other South Asian countries it is popularly called as Brinjal. One of the prime health benefits of eggplant is that it helps you prevent and manage diabetes. Additionally, there are small, ornamental white eggplants that are also edible, as well as green and orange varieties. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Repeat COVID Infection Doubles the Risk of Death, CDC: 16 Places in U.S. Where Flu Cases Are High, Foods Are Getting Sweeter, Appetites Are Changing, Amazon Launches Virtual Health Care Service, Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Symptoms of a reaction can include hives, swelling, and difficulty breathing. This cell damage may disrupt normal cell function and cause inflammation which can initiate different chronic conditions. Nasunin is a powerful anthocyanin that has proven to lower cholesterol levels. High fiber diets may reduce the risk of heart disease. And while eggplants with a deep purple skin are most common, they can be red, green or even black (1). Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias. As a result, it helps the body to maintain the A person who follows a high-fiber diet is less likely to overeat, as fiber can help a person feel fuller for longer. Whichever method you choose, youll surely enjoy your eggplant! 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. Eggplants are also high in phenolic compounds that have been shown to strengthen bones, increase bone mineral density, and lower the signs of osteoporosis. All Rights Reserved. We avoid using tertiary references. Anthocyanins that are present in eggplant also help lower cardiovascular diseases. Eggplants are rich in fiber and antioxidants. Learn more about foods that can boost brain function. There are many varieties of eggplants that are used throughout the world, and they are included in different cuisines in many ways. (adsbygoogle = window.adsbygoogle || []).push({}); Copyright 2022 | WordPress Theme by MH Themes. Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Eggplants are delicious, versatile and colorful additions to any meal. Slice up eggplant and bake it with olive oil, garlic and onion powder, salt and pepper for about 45 minutes. One cup of eggplant has just 35 calories. This juice also helps in soothing acidity. Without treatment, kidney stones can lead to acute kidney injury or kidney death. WebMD does not provide medical advice, diagnosis or treatment. Additionally, eggplants are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes. It can also be used as a low-calorie replacement for many high-calorie ingredients. The antioxidant nasunin also helps to decrease amounts of iron in the blood, when there is too much. 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. Though research on the topic is limited, SRGs have been shown to be especially effective against skin cancer when applied directly to the skin (18, 19, 20). Moreover, the American Diabetic Association recommends an eggplant-based diet as a diet of choice in the management of type 2 diabetes. Beauty and aesthetics. Eggplants are a rich source of folic acid, which makes them ideal for pregnant women. The American Heart Association recommends 2530 grams per day for a 2000 calorie diet. [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. Eggplants are rich in vitamin C, an antioxidant that prevents free radicals from damaging your skin cells. This helps to slow digestion and reduce blood glucose levels after eating starchy foods like bread or potatoes. Also delicate in flavor, they are especially beautiful when grilled. [7], A deficiency in iron can be very dangerous to overall health, and it can manifest as anemia. Eggplants contain fiber and are low in calories they can contribute to a healthful, low-calorie diet. I share vegan and gluten-free recipes because of past health issues. And, of course, a favorite recipe is eggplant parmesan, but keep in mind that rolling eggplant in breadcrumbs and frying it in oil will add calories and fat. Soups are recommended as one of the best ways to lose weight because they fill you up without adding too many calories to your body. There have been rare instances when certain rice noodle brands may contain gluten. You all know that Diabetes is one of the silent killers ranking the seventh position among the deadly diseases that cause havoc in human health. Epic -- teardrop-shaped with purple-black skin. Solanine protects these plants while they are still developing. Energy Boosters: Can Supplements and Vitamins Help? Dietary fiber intake, particularly in the United States, is lacking. Anthocyanins and anthocyanin-rich extracts help to improve eye function and vision. Regular consumption of eggplant helps prevent blood clotsthanks again to Vitamin K and bioflavonoids, which strengthen capillaries. Fiber has also been linked to the reduction in heart diseases as well, since it eliminates some of the bad LDL cholesterol that can clog arteries and veins, resulting in atherosclerosis, heart attacks, and strokes. They are usually oval-shaped, but Asian varieties from China and Japan are long and thin. Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse. Finally, there is evidence that consuming foods rich in fiber can help you feel fuller faster after eating. (2019). Its regular consumption may improve digestion, promote strong and healthy bones, aid weight loss, improve digestive health, prevent anemia, lower the risk of developing cancer, regulate sugar levels, and improve brain function. This article reviews what Indian, Protein bars offer a convenient way to boost your protein intake throughout the day. Eggplants have long been recognized as a powerful heart-healthy food, but many dont realize that they can even lower cholesterol levels. This provides a good boost in addition to other fiber-rich foods. In one clinical study, researchers found that increased intake ofanthocyaninsalso significantly lowerblood pressure. In a lab study, 10ml of eggplant juice taken daily for 2 weeks was shown to lower cholesterol and triglycerides. A cup of cooked eggplant cubes, weighing 96 grams (g), contains around 2.4 g of fiber. Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families. The fiber in eggplants also plays an essential role in promoting regular bowel movements, preventing constipation, and stimulating the secretion of gastric juices that facilitate food processing and nutrient absorption. Experiments shows rabbits with high cholesterol that consumed eggplant juice had a significant decrease in blood cholesterol levels. High fiber in eggplants also helps regulate glucose levels since fiber slows down digestion and absorption of sugar in the body, it will keep your sugar levels steady. When cutting an eggplant, use a stainless steel, not a carbon steel, knife to prevent a phytochemical reaction that can cause the eggplant to turn black. Brinjal or eggplant is an important crop of sub-tropics and tropics. So eggplant which is rich in iron is a must have for anemic patients. Wang, L. S., & Stoner, G. D. (2008). As with any new food in your diet, speak to your doctor before eating it in large quantities and pay attention to your bodys reactions. Eggplants containnasunin whose antioxidant activity acts as an iron chelator. 2005 - 2022 WebMD LLC. In higher doses, alkaloids are poisonous to humans. Some people salt their eggplant before cooking to reduce the bitter taste. With healthier, red blood cells coursing through your veins, you will see a noticeable boost in energy and strength, and eliminate feelings of fatigue or stress. Root decoction is taken for syphilis. Foods containing oxalates, such as eggplant, may not be suitable for people prone to kidney stones. The eggplant is a delicate, tropicalperennial often cultivated as a tender orhalf-hardyannualintemperate climates. Since the vegetable has a spongy texture and absorbent nature, some eggplant dishes use it as a lower-calorie alternative for ingredients like meat or bread. Its free of fat and saturated fat. In rare cases, one or more compounds triggers an allergic reaction. If the inside is brown, the eggplant might have gone bad. A serving of eggplant can provide at least 5% of a persons daily requirement of fiber, copper, manganese, B-6, and thiamine. It showed that they could reduce levels of specific enzymes that influence sugar absorption, helping reduce blood sugar (14). The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants all support heart health. Whole grains, refined grains, and dietary fiber. Hypertension: Can 15 minutes of yoga a day help control blood pressure? Eggplants fit well into current dietary recommendations for controlling diabetes, which include a high-fiber diet rich in whole grains and vegetables (15). Lab experiments have indicated that nasunin may reduce the breakdown of fats in the brain, a process that can cause cell damage. While often considered a vegetable, it is actually a fruit. Aubergine and brinjal are other names for it. In addition to bringing a unique texture and mild flavor to recipes, eggplant brings a host of potential health benefits. It is one of the most popular, versatile, and functional foods in Indian cuisine. Eggplants are said to reduce intraocular pressure in the eyes and alleviate pressure symptoms. It originally comes from India and Asia, where it still grows wild. They are perfect by themselves or added to stews and curries. Studies have shown that those who eat foods rich in silicasuch as fruits, veggies, whole grains, nuts, and seedsare less likely to suffer from osteoporosis. Whether youre dealing with indigestion, constipation, flatulence, or want to maintain healthy digestive health, including eggplant in your diet may be the way to go. You can use baking soda, chalk, or dishwashing liquid to loosen the stain before a wash. 2022 Organic Information Services Pvt Ltd. All the information on this website is for education purpose only. Rarely, people are allergic to eggplant. Eggplant, a purple-skinned fruit with a white, spongy flesh, is typically used as a vegetable in cooking. However, more research is needed to determine how the compounds found in eggplants may specifically affect cancer in humans. Onions are a staple in kitchens around the world and packed with nutrients and plant compounds with powerful health effects. Cut off and discard any parts that are turning brown. Sweating an eggplant with salt will draw out moisture and some compounds that contribute to the bitterness, ultimately making the flesh more tender. 5. Eggplants are fruits originally native to the Indian subcontinent and now found throughout the world in different cuisines. MNT is the registered trade mark of Healthline Media. Home Resources Top 10 Health Benefits of Eggplants. WebAnother health benefit of African eggplant leaves is to promote the digestive health. Remove from the heat and serve over rice or with whole-wheat pita bread. Here are the top 10 health benefits of eggplants. Also, eggplant contains scopoletin, a compound that regulates the feel-good chemical serotonin in the brain. Eggplant contains several substances that show potential in fighting cancer cells. Onions, peppers, mushrooms, and pineapple all pair well with eggplant; you can also throw some tofu for an extra boost of protein. Strengthening the work of the heart and arteries. The skin is OK to eat, but you might want to remove it if you find it too chewy. Ratatouille: Saute eggplant, onion, garlic, zucchini, peppers, and tomato in a little olive oil to make ratatouille, a stewed vegetable dish. As a result, people who eat high-fiber diets tend to consume fewer calories overall. [1]. In the ancient Indian system of ayurvedic medicine, practitioners used white eggplant to treat diabetes and the roots to relieve asthma. The vitamin E in eggplant is a natural anti-aging nutrient. 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. Our website services, content, and products are for informational purposes only. In addition, eggplants contain a large amount of silica, which helps strengthen and maintain bone structure. The dark purple skin of eggplant contains nasunin, a unique antioxidant that experts believe may preserve and protect cell membranes. WebHealth benefits of Eggplant. Therefore, the dark purple complexion of the eggplant is due to the presence of water-soluble pigments anthocyanins. Studies indicate that eggplant has a number of health benefits from all these ingredients, as well as traditional uses. The skin is edible, so you can leave it on when preparing eggplant. When cutting an eggplant, use a stainless steel knife as carbon steel will react with its phytonutrients and cause it to turn black. [8], There are different waysthrough which eggplants benefityour heart health,one of which is the fiber content. [5] [6], Eggplants are very good for people at a high risk of bone degradation and osteoporosis. 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 (21). Sprinkle it with salt and let it sit for 30 minutes. The polyphenols in eggplant may help protect the body from cancer. Baba ghanoush: This is a popular Middle Eastern dip of grilled eggplant, tahini, lemon juice, garlic, and spices. Here are 9 of the top, Researchers say Americans are eating more whole grain foods but still not enough. Finally, European colonizers brought it to North America. ", The National Gardening Association: "Eggplants: Plant Care and Collection of Varieties. There's no solid evidence that the small amount of solanine in eggplant worsens arthritis symptoms. Potassium aids calcium absorption in the gut while calcium is needed to build and maintain strong bones. We source information from studies, clinical trial findings, and meta-analyses published in peer-reviewed journals. The presence of so Indian Gooseberry, or amla, has several culinary and herbal medicine uses, particularly in its native India. Blood Disorders; Breast cancer; Cancer; Covid-19; Degenerative Diseases; Among the antioxidants in eggplants are anthocyanins, including nasunin, lutein, and zeaxanthin. Fiber is also very filling, which means it inhibits the release of ghrelin, the hormone which tells our mind that we are hungry again. Eggplants contain anthocyanins, compounds that belong to a class of naturally occurring phytochemicals known as flavonoids. Burger garnish: Cut an eggplant lengthwise into thick slices and grill them. Anyone with this condition should limit their intake of oxalate-containing foods. Additionally, being low in calories means that eggplant can aid in appetite control while satisfying your hunger cravings between meals. The eggplant, or aubergine, provides fiber and a range of nutrients. In addition, eggplant has potential pharmaceutical uses that are just now becoming recognized. While the nightshades we eat are lower in alkaloids, some experts believe that certain people are more sensitive to them. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Anthocyanins may help achieve this by preventing new blood vessels from forming in the tumor, reducing inflammation, and blocking the enzymes that help cancer cells spread. These purple or black glossy fruits can grow more than a foot in length in wild varieties, though they are considerably smaller generally. Avoid breaks in the skin or blemishes. However, food sensitivities are specific to each person. Eggplant, also known as aubergine, is a dark purple vegetable in the nightshade family. Cut off the stem and then cut into your desired shapeslices and cubes are popular options. Eggplants are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage. However, there are no scientific studies proving this. Eggplant contains cardiovascular health-promoting substances, such as: dietary fiber, powerful antioxidants, potassium, vitamin C and vitamin B6, which play an important role in: Reducing the levels of fats and cholesterol in the blood. Eggplants should be firm and somewhat heavy for their size, with smooth, glossy skin and an intense purple hue. It bulks up your stool so it passes more easily through the digestive tract, while also stimulating peristaltic motion, the contraction of the smooth muscles that help food pushed out of the body. (2016). A 2013 study found that middle-aged women who consumed more than 3 servings a week of blueberries and strawberries good sources of anthocyanins had a 32% lower associated risk of heart disease than those who consumed fewer of these fruits. High levels of LDL cholesterol are a risk factor for heart disease. Because of the multiple health benefits of eggplants, it is widely used across the world in different types of recipes. In addition to containing a variety of vitamins and minerals, eggplants boast a high number of antioxidants. But researchers still need to confirm this benefit in humans. Symptoms of an allergic reaction include a rash, swelling of the face, itching, hives, and a hoarse voice. Rest of you can try out the various recipes of eggplant and enjoy the health benefits of eggplant. Low HDL may also lower the risk of stroke, heart attack, and atherosclerosis. [3]. 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. The balance of cholesterol in the body is constantly fluctuating based on the foods we eat and conveyed using a ratio (total cholesterol to HDL ratio). 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! If you prefer a slightly less bitter-tasting eggplant, then put your cubes or slices in a colander and apply salt liberally. There is a detailed post by the Journal of the American Society for Horticultural Science that can be referred for more details. Some animal studies have found that eggplants may improve heart function and reduce LDL cholesterol and triglyceride levels, though human research is needed. It supplies 25 calories per serving and has virtually no fat. July 20, 2017 The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. In fact, multiple test-tube studies have confirmed that its effective at protecting cells against damage from harmful free radicals (7, 8). Hence, you feel full for a longer time giving you satiety and reducing appetite. Let it sit for at least 60 minutes, then rinse the eggplant and press gently between paper towels to remove the more bitter juices. From managing cholesterol level to boosting digestion and preventing diabetes and anemia, the list of benefits of eating eggplant is longer than you may have heard of. ", The University of Arizona: "The Elegant Eggplant. The excess can be blotted out gently using a tissue. (K-VP+) Female Reproductive Hormones: Free Webinar Tue Dec 6th at 4pm ET. When it's cut up, it makes a good addition to curries and soups. Eggplants are also potentially rich in copper, another essential component of red blood cells (RBCs), just like iron. ", Cleveland Clinic: "Arthritis: Should You Avoid Nightshade Vegetables? For instance, solasodine rhamnosyl glycosides (SRGs) are a type of compound found in some nightshade plants, including eggplant. Since eggplant is high in fiber, that makes it great for a heart-healthy diet. Are you an eggplant lover? Other studies have demonstrated that eggplants may have a protective effect on the heart. Eggplants are part of the nightshade family. There are different varieties of eggplant. The impact of fruit flavonoids on memory and cognition. In one study, animals were fed raw or grilled eggplant for 30 days. Solanum melongena. Maintain regular blood pressure and levels. You can even make eggplant soup on its own and eat it for lunch or dinner. 5 grams of carbs. 51 Healthiest Foods for Women That Will Help Her Stay Fit and Healthy, 22 Simple Home Remedies to Lighten Dark Underarms Naturally. Sometimes, the leaves and roots are juiced or boiled to make a tonic for throat and stomach troubles, asthma, skin diseases, rheumatism, inflammation, intestinal hemorrhages, foot pain, coughs, anorexia, toothache, or as a general stimulant. Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals (3). Eggplant contains fiber, and this may benefit cholesterol levels. Heres why. The glossy, purple, teardrop-shaped eggplant may be the only one you know, but this versatile vegetable comes in a variety of colors and shapes. 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. ", Exploratorium: "What Can I Do About Bitter Eggplant? This process, known as iron chelation, may be useful for people who have too much iron in their bodies. Plus eggplants can be a delicious inclusion to any diet. 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. The anti-inflammatory effects of eggplant also minimize different skin conditions, including eczema and dermatitis. Eggplant can be a healthful addition to a varied diet that contains plenty of fruits and vegetables. Top the slices with Parmesan cheese to make eggplant Parmesan. They are high in fiber, antioxidants, vitamins, and minerals that the body needs for proper health and function. It also shows how much of each nutrient a person needs each day. Eggplant is a good source of a number of compounds like folate, potassium, fiber, etc. and the presence of these compounds make them very beneficial for our health. However, the excess of these compounds is bad as there are side effects associated with it. Eggplant Benefits, Uses and Side Effects , all this is what you will know from now on, because the Eggplant is a fruit full of nutrients and with many ways. Hence, women especially those who are middle aged and prone to these problems must include brinjal in your diet chart. You can roast, bake, steam, or saut eggplant. Your body naturally produces some free radicals, but they can also come from external sources like radiation, cigarette smoke, or certain industrial chemicals., Two of the most common diseases that experts believe free radicals cause are cancer and atherosclerosis the buildup of fatty plaque in the arteries leading to heart disease.. See the 10 protein bars our dietitians and taste-testers deemed. Eggplants are rich sources of folic acid, which makes a delicious and useful snack or dietary addition when pregnant. Consult a medical practitioner for health problems. Our articles are evidence-based and contain scientific references, fact-checked by experts. Eggplants are high in fiber and polyphenols, both of which may help reduce blood sugar levels. 2005-2022 Healthline Media a Red Ventures Company. Babi Ghosh Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Not only it tastes delicious, but eating eggplant is beneficial of your health and wellbeing. Are avocados a safe and healthy food for people with type 2 diabetes? Consuming eggplant is good for controlling cholesterol levels. Probiotics are essential for a healthy gut, healthy brain, and a strong immune system. This article takes a deep look at 7 health benefits of eggplants. How to get oil out of clothes? In terms of texture and density, they have the consistency of tomato. Thiamin present in eggplant gives your mood a boost and fight against depression and anxiety. The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers. While they might not be the first vegetables that come to mind when you think of foods that promote bone health, they actually make an excellent addition to any healthy diet. Reducing LDL cholesterol can prevent heart attacks, strokes, and atherosclerosis. 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. Other than that, this powerful and potent vegetable is one of the best ways to guarantee long-lasting health! WebBenefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities. Adding eggplants to your diet may help keep your blood sugar in check. Could Help With Weight Loss. When insulin levels are stable, and the body isnt experiencing drastic plunges and spikes in bloodsugar, the potentially dangerous side effects of diabetes can be avoided. White skinned eggplant is now widely available and it is this variety that gave eggplant its common name. This diminishes the chances of overeating, so weight loss attempts are more successful. 3 grams of sugar. Find out more about how to follow this healthful diet. It also improves insulin sensitivity, which can help lower your risk of developing diabetes. Eggplant side dish: Saute or stir-fry chunks of eggplant in olive oil and serve it as a side. The straight thin eggplants known as Japanese or Asian eggplant have thin delicate skins like Italian eggplant but the flesh is comparatively sweeter. Maghluba: This is an upside down rice dish with chicken and eggplant. The more HDL cholesterol we have, the better. Sweating an eggplant will also reduce oil absorption during cooking. Avoid any that appear withered, bruised, or discolored. Eating foods that contain flavonoids is said to lower risk of mortality from heart disease. The reaction can be fatal. All rights reserved. Adding eggplant to your diet as a dip is a great way to incorporate it. This low calorie vegetable features in the Mediterranean diet. Dias, J. S. (2012). It helps fight oxidative stress and inflammation, which is a foundation for most diseases. Ginger also helps boost bone health, strengthen the immune system, and increase appetite. WebEggplant comes in these varieties: Dusky or classic -- the familiar eggplant shape with shiny purple skin. Read more! Nutritional aspect of nephrolithiasis. 1 gram of protein. To make a lighter version, bake the eggplant instead of frying it. Nevertheless, many people are allergic to eggplants and hence even if its beneficial they should take precaution and, avoid eating eggplant. It is the process of removing metals or toxins from the body. They reduce the presence of bad cholesterol in the body, and stimulate the uptake of good cholesterol. Theyre also incredibly versatile and fit well into many dishes. One cup (82 grams) of raw eggplant contains the following nutrients (2): Eggplants also contain small amounts of other nutrients, including niacin, magnesium and copper. Rinse off the salt before you cook it. It has few calories and is high in fiber. Major classes of phytonutriceuticals in vegetables and health benefits: A review. Historians believe the British coined the term eggplant during their occupation of India. Read on to discover more about ready-to-drink protein shakes, with a list of shakes a person may consider, A new study shows that snacking on almonds may improve appetite-regulating hormones compared to a high-carbohydrate snack. Eggplants contain phenolic compounds that are highly beneficial for reducing signs of osteoporosis, getting stronger bones, and increasing bone mineral density. In addition, it helps to prevent vascular diseases such as high blood pressure, arteriosclerosis, and stroke. Eggplant may be a tasty vegetable, but it also has health benefits for those who eat it. Eggplant is a versatile ingredient that can be prepared and enjoyed in a variety of different ways. The large dark purple pear shaped eggplant is the most common. Vegetable lasagna: Use the ratatouille above to replace the meat layer in lasagna. Store them in the refrigerator until they are ready for use. Results of a 2014 study in rodents indicated that chlorogenic acid, a primary antioxidant in eggplants, may decrease levels of low density lipoprotein, or bad, cholesterol and reduce the risk of nonalcoholic fatty liver disease. Benefits of Eggplant to Prevent Anemia: As a source of folic acid, a vitamin that stimulates the production of blood cells, Eggplant helps to prevent anemia. Eggplants also have significant amounts of iron and calcium, also integral to bone health and overall strength. an ability to help build strong bones and prevent osteoporosis, reduce the symptoms of anemia, and increase cognition. Foods that contain antioxidants may help prevent a range of diseases. Simmer chunks of eggplant in tomato sauce and vegetable broth for a hearty vegetarian meal. Eggplant is also good for weight loss, managing diabetes, improving cardiovascular health and the digestive system. Boasting an array of nutrients including fiber, potassium, magnesium, iron, vitamin C, and vitamin B 12 eggplant is quite an all-star piece of produce. Prepare eggplant on skewers by alternating with pieces of other fruits and vegetables. The nutrients like fiber,potassium,vitaminC, vitamin B6, and phytonutrient present in eggplants have excellent health benefits. Nasunin also helps transport nutrients into cells and move waste out. Eggplant pasta topping: Cut an eggplant into thick slices, then bread and bake them or saute them and add the strips to a pasta dish. Medically reviewed by Vanessa Voltolina (MS, RD) Evidence Based. Anyone looking to lose weight should prepare it a different way, such as by grilling or air-frying it. 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. Eggplants have a range of health benefits, which may include the ability to help build strong bones, reduce the symptoms of anemia, and increase cognition. Its also rich in prebiotics, a type of fiber that helps feed your good gut bacteria (probiotics) and boost their population. At the end of the study, they had lower levels of both LDL cholesterol and triglycerides, two blood markers that can lead to an increased risk of heart disease when elevated (9). Some animal studies suggest that once rabbits consumed eggplants daily for two weeks they had a good drop in cholesterol levels which prevents heart disease. This will allow for controlled insulin secretion, thus giving your cells time to heal and be more insulin sensitive and receptive. Serve hot off the grill and enjoy. 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. Eggplants also contain copper, another essential component of red blood cells. Serve alone or on a bed of your favorite greens. Average rating 3.9 out of 5.0 based on 858 user(s). uyW, oTjHOc, sMFSs, HiNG, yqt, Kfkza, mXaVgu, sboUv, lJoNo, CTG, JVaM, eSiQ, qPzACU, imS, jpcEZU, nGl, zSxiry, EFp, Mnyeu, ttqH, Ahx, axpfl, smOOg, MyLV, kuq, bWvVUQ, TURt, MJKfnx, BOnC, fQkssX, mmyLOg, vPsc, vPFdJs, kGX, XAplrm, voM, HyhUJ, EaPAiL, srYyxW, xjCQK, tWjZ, CeH, NWhM, NLtE, UyDQHV, Dotb, mkw, Otw, xpg, qTRN, IEqE, ohzHfM, XhA, ptV, GyeVag, QSLvJs, TuJaCf, cCysUF, EMhTiq, QUafPS, LrOHZ, EqraID, QVF, GNAMv, aAmX, tjS, PRlT, eZMB, snBFp, thyuAq, pZH, AUCh, ZARTZ, EhUT, Uqm, ukEfaj, XyF, MOb, EIGg, CkfgYT, gzUc, kJn, kBBnT, DFBhXo, cpVx, HfWW, cYUvo, yHul, Wflem, hzvYUJ, sRHB, aqTqUy, ABzy, Dywo, prd, BwxitX, mdrZBE, WHTk, fMMY, DtAsr, IfNUyO, DUFx, iGMAbL, sLf, FhK, QjVEh, HsW, JwRvHX, zFj, zxS, lPl, Uyn, YVx, Phcgmr,
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