A purple bulb-like vegetable, yes, I am talking about eggplant, or as many of you may refer to it, brinjal. It has become a staple in the diets of many people and is an integral part of cultural traditions worldwide. This versatile vegetable not only delights our taste buds with numerous delicacies but also adds nutritional value to our dishes. It has always been our constant endeavor to bring informative and enlightening nutritional content to your dining table. In this write-up, we will explore the benefits of eggplant.
List of Health Benefits of Eggplant
The shades of eggplant can range from purple, green, red, to black due to the presence of the pigment anthocyanin, which is rich in essential vitamins A and C. This pigment contributes to the vibrant color of the vegetable. Specifically, the main ingredient within eggplant is nasunin. Furthermore, it contains antioxidants that combat free radicals, protecting cells from damage caused by carcinogenic agents, often referred to as free radicals. Clinical studies and research indicate that these antioxidants may have a curative effect on heart and cancer issues. Ongoing research is also being conducted on eye health and its relationship with antioxidants, with promising results so far. The conditions studied include impaired vision and blindness.
Another antioxidant called lutein can be helpful in preventing muscular degeneration, an age-related disorder. For people with diabetes, eggplant offers a valuable component in the form of chemicals called polyphenols. These chemicals have been found to inhibit the enzymes responsible for sugar absorption. Eggplant is known to be effective at processing sugar by delaying its absorption during digestion and increasing insulin levels by stimulating the pancreas.
Additionally, picture this – you’re on a mission to eat well and are counting every calorie. One cup of raw eggplant contains only 20 calories, making it a superhero among low-calorie vegetables. But that’s not all; eggplants are also packed with a variety of nutrients, including fiber, manganese, folate, potassium, and vitamins K and C. They are like the Avengers of the vegetable world, fighting off nutritional deficiencies.
There’s more to this purple vegetable; after clinical trials were performed, it was found that it helps in lowering bad cholesterol and triglycerides, which are responsible for many heart diseases. However, it’s important not to get too carried away, as these studies were conducted on animals, and it’s yet to be proven effective in humans. As mentioned earlier, the fiber content is beneficial for people with diabetes, helping to maintain steady levels. Health-conscious individuals also know that fiber is excellent for their weight loss journey, and with low calorie levels, eggplant can help keep your stomach satisfied.
Digestive health can be enhanced by its consumption as eggplant helps the liver produce more bile to aid in fat digestion. Moreover, it may have some cancer-fighting properties due to the presence of solasodine rhamnosyl glycosides or SRGs, although it’s worth noting that its effectiveness against skin cancers was demonstrated in animal trials only. Promising clinical trials have also shown its wide-ranging benefits in reducing inflammation, blood pressure, and infections. For women, it can help prevent osteoporosis caused by the hormonal effects of estrogen by supporting calcium levels in the blood. Research has indicated that vegetables and fruits protect our internal organs from dangerous metastatic cancer cells.
As for its availability, eggplant is an all-weather vegetable. Now, let’s explore how you can prepare a delicious dish using eggplant. You can grill it on the stove, then add some oil to a pan, sauté some onions and mashed potatoes, and finally, add the mashed eggplant. Garnish it with lemon and coriander for a flavorful meal. Similarly, you can bake or sauté it, as is done in the northern African country of Morocco. Another cooking method is steaming or pickling, as commonly practiced in Asian countries.
The health benefits of consuming eggplant are numerous, with some proven and others awaiting recognition by the scientific community. However, this should not deter you from enjoying this wonderfully versatile vegetable. You can explore the cuisines and preparation methods mentioned here or learn from a YouTube tutorial. Just remember not to overindulge, as even beautiful things in excessive quantities can be harmful. Enjoy eggplant in moderation.