To enjoy good health, vegetables must be consumed, eggplant being one of the main ones that we must take into account in our diet, because it is rich in nutritional properties , since it provides vitamins to the whole organism.
Likewise, the benefits of eggplant for health are many thanks to its high content of vitamins and minerals . Below we will give you some details about its benefits backed by science.
What is eggplant?
The solanum melongena or eggplant, is from the Solanaceae family , and is characterized by being a vegetable commonly harvested in warm and sunny places. It can be found in different shapes, sizes and colors, being commonly known in purple tones with green nuances. Its consumption originated in India and later spread to the whole world.
Likewise, eggplant is the protagonist of a variety of gastronomic preparations worldwide. It has a simple flavor that makes it ideal to be used in the preparation of drinks, salads, desserts, appetizers or as an accompaniment to a dish.
Note: Another reason why eggplant is highly consumed is thanks to its health benefits, since it is a food rich in antioxidants , which are mainly found in its skin.
What benefits does eggplant have?
Eggplant is a food known for its delicious and simple flavor. It is so versatile that it can be consumed in many ways . In addition to that, this vegetable has great benefits for the health of the human body , some of which are the following:
1. Strengthens the immune system
Eggplant has high levels of antioxidants, fiber and folic acid that help improve the defenses of the immune system. It also has vitamins B1 and B2 that increase the production of white and red blood cells.
On the other hand, eggplant is characterized by having a significant percentage of vitamin C , which increases the breakdown process and protein production . In addition to that, it protects genetic information and improves cell development , due to its thiamine content .
Important: A study conducted in Spain revealed that vitamin C improves the functions of the immune system, helps protect cells, stimulates the growth of leukocytes, and increases the body’s antiviral responses. For this reason, the consumption of eggplant is recommended. (1)
2. Prevents heart disease
Eggplant contains flavonoids, which prevent inflammatory diseases in the cardiac system and help control blood pressure levels. On the other hand, it contains potassium and fiber that help reduce the stiffness of the arteries.
To highlight: A study carried out in Cuba, affirmed that a diet high in fiber and flavonoids helps to improve the hypocholesterolemic effects, which in turn prevents the suffering of cardiovascular diseases. (two)
3. Regulates cholesterol and blood sugar
A study carried out by the Center for Pharmaceutical Chemistry of Havana , in Cuba, showed that eggplant has a high content of chlorogenic acid , which is an extraordinary antioxidant that controls excess lipids in the arteries and veins. (3)
On the other hand, eggplant is also an ideal food to intervene in blood sugar spikes; and it has essential minerals that can improve the lifestyle of patients with type 2 diabetes . In addition to that, it is a diuretic and laxative vegetable , which helps reduce cholesterol and sugar levels in the body.
4. Promotes cognitive functions
One of the great benefits of eggplant, despite being little known, is that it helps cognitive functions , which is due to the anthocyanins that it has within its properties, which prevent inflammation of nervous tissues , this prevents the suffering from memory disorders.
You should know: Eggplant also helps blood flow in the brain to be as indicated . Thanks to this, it improves the functions of learning and problem solving in humans. In addition to that, it has vitamin B1 that increases energy production and controls cognitive performance in the elderly.
5. Fight free radicals
Eggplant is a food rich in antioxidants , which can be found in its pulp and skin. It has a neutralizer of free radicals, which takes care of the brain membranes and increases the absorption of nutrients and proteins in the messenger molecules of the cognitive system.
Important: A study carried out in Chile revealed that the best way to combat free radicals is through the consumption of vitamin C, carotenoids and antioxidants , eggplant being a food rich in these properties. (4)
6. Eliminate fluid retention
This vegetable is a diuretic par excellence, which prevents fluid retention in the kidneys. It has purifying powers that help cleanse and detoxify the entire digestive and renal system. Its antioxidants allow the body to expel all toxins and dead cells.
Note: Eggplant is 90% water , which gives it the versatility of being low in fat , thus making it a natural carbohydrate that helps keep the body purified and fully hydrated.
7. Promotes digestive, liver and gallbladder health
Another of the benefits of eggplant is that it helps digestive health, since it has antioxidant phenotypes that increase the absorption of vitamins and minerals in the small intestine . It is also in charge of protecting the liver , since it is rich in fibers that eliminate excess fat and helps to expel bile juices .
8. Improves mood
Solanum melongena is ideal for improving the condition of the nervous system thanks to the levels of vitamin B6 and B1, which help to strengthen the mood. It is a recommended food to improve nervous disorders such as headache, epilepsy, dizziness and neuralgia.
9. Protects eye health
This vegetable contains lutein and zeaxanthin that help care for skin health, prevent vision degeneration over the years, and care for eye pigment. Eggplant is recommended for people suffering from cataracts .
10. Reduces the risk of some types of cancer
Solanum melongena is an anticancer food, because it has chlorogenic acid that helps reduce free radical damage . It prevents the growth of tumors and eliminates cancer cells . It can be used as a topic to prevent keratosis and squamous cells.
To highlight: A study carried out in Mexico revealed that eggplants have the antioxidant capacity of 23.43 ug/ml of extract . These values indicate that this vegetable has large bioactive compounds that help reduce the risks of suffering from degenerative and cancer diseases. (5)
Eggplant nutritional properties
Eggplant is a food with a high content of nutritional properties . It should be included daily in our diet, to keep us healthy and in optimal condition. Next we will let you know the nutritional components of eggplant:
1. Vitamins
More than 90% of the content of the eggplant is based on water. It has high levels of vitamins such as group B and C. This makes this food ideal for taking care of the respiratory and immune systems.
2. Minerals
Eggplant provides almost all the minerals, since it has fiber, potassium, magnesium, phosphorus, calcium and iron. It is also a carbohydrate without sodium and with chlorogenic acid . It is one of the most complete vegetables that offers nutrition to the body.
Note : In Argentina, a study was carried out on 100 g of cooked eggplant , which revealed that it had high fiber, iron, potassium, water, phosphorus and calcium contents, concluding that it is ideal for hypertensive patients and to reduce cholesterol. (6)
How can you eat eggplant?
Eggplants are among the most versatile foods in world gastronomy. Its mild flavor and intense color allow it to be part of different dishes such as salads, appetizers and even desserts . In some countries they are eaten stewed, fried, baked, in olive oil or vinaigrette.
Note: Eggplant, although it is a food with many benefits, can also cause health complications , since it cannot be eaten raw or blended , because it has alkaloids that can cause digestive problems . If you have suffered from esophagitis, you should consult your doctor before consuming it.
Key Findings
- Eggplant is a vegetable used in world cuisine for the preparation of many dishes and drinks .
- 90% of the composition of the eggplant is water, which makes it a diuretic and low-fat food.
- It has a high level of vitamin C that helps strengthen the immune system and prevent flu diseases.
- It is a vegetable rich in antioxidants , thus helping to combat free radicals and prevent degenerative diseases such as cancer.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.