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Eggplant's Health Advantages and Nutritional Facts

Eggplant Offers Health Advantages and Detailed Nutritional Facts

Eggplant's Nutritional Advantages and Wellness Perks
Eggplant's Nutritional Advantages and Wellness Perks

Eggplant's Health Advantages and Nutritional Facts

The aubergine, or eggplant, is loaded with dietary fiber and a variety of nutrients. This low-calorie vegetable is commonly found in Mediterranean cuisine.

At times, eggplants can be large and deep purple, but their shape, size, and color can range from small and oval to long and thin and from hues of purple to white or green.

This article will delve into the nutritional advantages of the traditional purple eggplant.

Advantages

Eggplants are abundant in dietary fiber and antioxidants.

Nutrients

Consuming a serving of eggplant can provide at least 5% of an individual's daily fiber, copper, manganese, B-6, and thiamine needs. Besides, it includes various other vitamins and minerals.

in 1 cup of eggplant cubes

Furthermore, eggplants are a source of polyphenolic compounds that behave as antioxidants.

Daily for adults

Antioxidants are substances that aid the body in eliminating free radicals – unstable molecules that can cause cell damage if they accumulate in large amounts. Foods rich in antioxidants may assist in preventing a variety of diseases.

Amongst the antioxidants in eggplants are anthocyanins, including nasunin, lutein, and zeaxanthin.

Energy (kilocalories)

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33.6

Cardiovascular health

1,000–3,000

The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants contribute to cardiovascular health.

A study published in 2019 suggested that consuming foods containing specific flavonoids, including anthocyanins, helps reduce inflammatory markers that increase the risk of heart disease.

Carbohydrate (g)

A study from 2013 found that middle-aged women who consumed more than 3 servings a week of blueberries and strawberries – excellent sources of anthocyanins – had a 32% lower risk of heart disease compared to those who consumed fewer of these fruits.

8.29, of which 3.04 are sugar

In yet another study, researchers concluded that women with high anthocyanin intake had significantly lower blood pressure and less stiffening of the arteries than those with lower anthocyanin consumption.

130

Discover other foods that enhance heart health.

Cholesterol management

Fiber (g)

Eggplant contains dietary fiber and probiotics, which may benefit cholesterol levels. A cup of cooked eggplant cubes, weighing 96 grams (g), contains approximately 2.5 grams of fiber.

2.4

Results of a 2014 study indicated that chlorogenic acid, a primary antioxidant in eggplants, may lower levels of low-density lipoprotein, or “bad,” cholesterol, and reduce the risk of nonalcoholic fatty liver disease.

22.4–33.6

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Cancer prevention

Magnesium (mg)

The polyphenols in eggplant may protect the body from cancer. Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals. Long-term, this may inhibit tumor growth and the spread of cancer cells.

10.6

Anthocyanins may achieve this by preventing new blood vessels from forming in the tumor, reducing inflammation, and blocking enzymes that aid cancer cell growth.

310–420

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Cognitive function

Phosphorus (mg)

Preliminary findings from animal studies suggest that nasunin, an anthocyanin in eggplant skin, may help protect brain cell membranes from damage caused by free radicals. Nasunin also aids in transporting nutrients into cells and removing waste.

14.4

Anthocyanins also help prevent neuroinflammation and facilitate improved blood flow to the brain. This may help prevent memory loss and other aspects of age-related mental decline.

700–1,250

Experiments in the lab have indicated that nasunin may reduce the breakdown of fats in the brain, a process that can cause cell damage.

Learn more about foods that can boost brain function.

Potassium (mg)

Weight management

117

Dietary fiber can aid people in managing their weight. A person following a high-fiber diet is less likely to overeat, as fiber can help a person feel fuller for longer.

4,700

Eggplants contain fiber and are low in calories – they can contribute to a healthy, low-calorie diet.

However, eggplant can absorb a lot of oil during frying. Anyone trying to lose weight should prepare it using different methods, such as grilling or air-frying it.

Folate

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13.4

Eye health

400

Eggplant also contains the antioxidants lutein and zeaxanthin.

Lutein seems to benefit eye health, and it may help prevent age-related macular degeneration, which can lead to vision loss in older people.

Choline (mg)

Learn more about age-related macular degeneration.

8.93

Nutrient Content | in 1 cup of Chopped Eggplant Cubes | Daily Intake for Adults----------------------------------------- | -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Energy (calories) | 33.6 | 1,500 - 4,500Carbohydrates (grams) | 8.29, with 3.04 as sugar | 150 - 300Dietary Fiber (grams) | 2.4 | 22 - 38Magnesium (milligrams) | 10.6 | 300 - 420Phosphorus (milligrams) | 14.4 | 700 - 1,250Potassium (milligrams) | 117 | 4,700Folate (micrograms) | 13.4 | 400Choline (milligrams) | 8.93 | 400 - 550Beta-Carotene (micrograms) | 21.1 | No applicable data

400–550

Preparation

Choose eggplants that are firm and hefty for their size, with smooth, shiny skin and deep purple hue. Avoid any that look wilted, bruised, or discolored.

Beta carotene (mcg)

Store them in the refrigerator until required. Keeping the skin on will prolong their freshness.

21.1

When cutting an eggplant, use a stainless steel, not carbon steel, knife to avoid a phytochemical reaction that can turn the eggplant black.

No data

Eggplants often have a slightly bitter taste. "Sweating" an eggplant with salt will draw out moisture and the bitter compounds, making the flesh more tender.

To do this:

  • cut the eggplant into slices, cubes, strips, or halves and place them on a board
  • sprinkle them with salt
  • After about 30 minutes, rinse off the salt and pat the pieces dry
  • fry, grill, bake, roast, or steam them

Sweating an eggplant will also reduce oil absorption during cooking.

Eggplant is a popular element of the Mediterranean diet. Discover how to adhere to this wholesome diet.

Recipes

Eggplant's slightly bitter taste and spongy texture make it a versatile and tasty addition to various dishes.

Try the following recipes:

  • Crispy baked eggplant
  • Japanese miso glazed eggplant burgers
  • Roasted eggplant with tahini, pine nuts, and lentils
  • Spiced shrimp and eggplant stir-fry
  • Eggplant spirals with Greek yogurt, tomatoes, and cucumber
  • Eggplant stew

More Ways to Enjoy Eggplant

Find some more ideas below.

Eggplant Pizza Crust: Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat.

Eggplant Side Dish: Saute or stir-fry chunks of eggplant in olive oil and serve it as a side.

Burger Garnish: Cut an eggplant lengthwise into thick slices and grill them. Serve them alone or in a burger.

Oven-Baked Eggplant Fries: Slice an eggplant into strips or wedges and bake them.

Eggplant Pasta Topping: Cut an eggplant into thick slices, then bread and bake them or sauté them and add the strips to a pasta dish. Top the slices with Parmesan cheese to make eggplant Parmesan.

Ratatouille: Saute eggplant, onion, garlic, zucchini, peppers, and tomato in a little olive oil to make ratatouille, a stewed vegetable dish.

Vegetable Lasagna: Use the ratatouille above to replace the meat layer in lasagna.

Baba Ghanoush: This is a beloved Middle Eastern dip of grilled eggplant, tahini, lemon juice, garlic, and spices. Some people add yogurt.

Maghluba: This is an "upside down" rice dish with chicken and eggplant.

Risks

Some individuals should limit their eggplant consumption.

Nasunin and Iron Absorption

Nasunin, a phytochemical presence in eggplants, binds to iron and removes it from cells. This process, known as iron chelation, may benefit people with excessive iron in their bodies.

However, those with low iron levels should avoid excessive consumption of eggplants containg nasunin.

Solanine Poisoning

Eggplants belong to the nightshade family. Nightshades contain alkaloids, including solanine, which are toxic. Solanine protects these plants during their development.

Consuming eggplant leaves or tubers can lead to symptoms such as throat burning, nausea, and vomiting, as well as heart arrhythmias. The reaction can be fatal.

People are usually at risk of ingesting the most solanine if they eat green potatoes. Eggplants contain small quantities of solanine, and ingesting low to moderate amounts is unlikely to have a significant effect.

Eggplant Allergy

In rare cases, one or more compounds trigger an allergic reaction. The primary allergen appears to be a lipid transfer protein in the plant.

Symptoms of a reaction can include hives, swelling, and difficulty breathing. Anyone experiencing these symptoms should seek immediate medical help, as they may be in anaphylactic shock, a life-threatening allergic reaction.

Learn more about anaphylaxis.

Eggplants have oxalates, albeit in lesser quantities compared to most fruits and vegetables. These oxalates can contribute to the formation of kidney stones in individuals more susceptible to oxalate absorption. Untreated kidney stones might result in acute kidney damage or even kidney failure.

Foods rich in oxalates, like eggplant, might not be ideal for individuals with a higher propensity towards developing kidney stones. Such individuals should watch their intake of oxalate-laden foods.

Learn more about the underlying causes and available treatments for kidney stones.

Key Insight

Eggplant can be a nutritious inclusion in a diet abundant in fruits and vegetables.

The polyphenols in eggplant may impart a bitter taste that some people find unpleasant. Sweating eggplant and experimenting with various seasonings and cooking methods can help neutralize this taste. Many people appreciate eggplant, and its consumption generally poses few risks.

Explore the article in Spanish.

  1. Consuming a diet rich in antioxidants, such as those found in eggplants, may help reduce inflammatory markers that increase the risk of heart disease, according to a study published in 2019.
  2. Eczema patients might benefit from eating foods rich in antioxidants, as these substances can aid in eliminating free radicals and prevent cell damage.
  3. While eggplants are generally safe to consume, individuals with low iron levels should be mindful of their intake, as nasunin, an antioxidant found in eggplants, can bind to iron and remove it from cells, which may be harmful.

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