Eggplant is a fruit belonging to the Solanaceae family, which has many health benefits as it is a great source of vitamins and phenolic compounds such as flavonoids, important for the treatment of diseases.
This fruit is among the natural foods that provide a great nutritional benefit to the diet. According to the USDA National Nutrient Database, 100 g of raw eggplant contain only 24 calories and 6 g of carbohydrates.
In addition, it contains a high fiber content, with 3.40 g per 100 g of raw eggplant, which constitutes 9% of the recommended daily amount.
It should be noted that since it is composed of a large amount of water (more than 90%), its calorie value is very low, which is why it is considered one of the vegetable crops necessary to achieve a balanced diet.
This is why various studies indicate it as an adjuvant element in the treatment of pathologies such as: Diabetes, cancer, gastrointestinal and cardiac conditions, etc.
1. Helps lose weight and lose weight
Among the properties of the eggplant is the high amount of water it has, which determines that it is low in calories and free of fat (0.19 g) and cholesterol (0 mg), which is why it is a key food in weight loss diets. .
At the same time, it is considered a diuretic, which is why it helps to eliminate fluid retention, and also favors the elimination of toxins from the body thanks to its purifying and detoxifying properties.
According to a 2014 study, being a food high in dietary fiber causes a satiety effect in those who eat it, which contributes to maintaining weight as it controls exaggerated cravings to eat.
This is due to the feeling of fullness that it produces for a long period of time. In addition, it is an ideal food to replace carbohydrates and other refined products.
2. Reduces cholesterol
Another phenolic compound present in eggplant is chlorogenic acid, important in lowering LDL cholesterol (known as bad cholesterol), according to research carried out on rodents in 2014.
Being a great antioxidant helps fight free radicals and reduce the volume of lipids present in blood vessels, reducing the risk of atherosclerosis.
Among the flavonoids (pigments contained in plants) of eggplant, anthocyanin stands out, which is an antioxidant with the ability to protect cells since it is responsible for the absorption of free radicals.
In turn, it favors the action of HDL cholesterol, or good cholesterol.
Regarding fiber, it has been documented that it decreases the probability of suffering from a disease or heart attack by maintaining control of LDL cholesterol levels, which can clog the arteries of the heart.
3. Fight diabetes
It has been described that fiber has the ability to reduce the rate of absorption of simple sugars that are ingested in the diet, which helps control blood sugar levels in diabetics.
Chlorogenic acid, the main phenolic compound in eggplant, takes part in the metabolic process of glucose regulation by potentiating the action of insulin while decreasing the absorption of intestinal glucose.
The antioxidant action of this phenol can reduce the prevalence of diseases related to high blood sugar levels due to its ability to inhibit certain enzymes that regulate sugar absorption.
4. Prevents cancer and heart disease
Anthocyanins lower the risk of chronic heart disease by reducing markers of systemic and vascular inflammation.
Research published in the American Journal of Clinical Nutrition determined that a regular intake of anthocyanin in women kept their blood pressure levels lower.
Likewise, it was also associated with less stiffness or hardening of the arteries, which meant a decrease in the probability of suffering a stroke or stroke.
A 2015 study noted that vitamin K prevents calcification of the arteries, which prevents the formation of plaque deposits that can obstruct blood flow to the heart.
Another of the benefits of eggplant is that it decreases the probability of developing various types of cancer, this is thanks to the action of anthocyanin and chlorogenic acid.
These components, being antioxidants, prevent cell damage by neutralizing free radicals related to the development of tumors, neuronal degeneration, and proliferation and propagation of cancer cells.
Likewise, they prevent the formation of new blood vessels in the tumor areas, block the enzymes that favor the spread of cancer cells and favor the apoptosis of these cells.
5. Contributes to rejuvenation
The anthocyanin (flavonoid) present in the eggplant skin, specifically nasunin, exhibits a high antioxidant power, which is why it has the ability to delay cell aging.
Antioxidants are important as they prevent the oxidation of molecules and eliminate excess free radicals that could damage the body’s cells if they accumulate in large quantities.
6. Strengthens the immune system
According to the USDA database, eggplant consists of a compendium of vitamins, among which we point out folic acid; niacin; pantothenic acid; pyridoxine; riboflavin; thiamine and vitamins A, C, E and K.
The intake of these substances is widely documented as a highly beneficial practice for the proper functioning of the human body, emphasizing its action on the immune system.
Vitamin A influences the defense process against disease by regulating the cellular and humoral response of the immune system. Also, it acts on the proper functioning of the heart, respiratory and renal system.
Vitamin C is an antioxidant, increases resistance against infections, viruses and colds. In addition to promoting collagen formation and healing.
Vitamin E is also an antioxidant, prevents cell aging and protects the skin.
Vitamin K deficiency can lead to bone weakness and bleeding syndromes, as it is necessary for healthy bone formation and proper blood clotting.
7. Prevents arthritis, osteoporosis and heart disease
To prevent the establishment or progression of diseases that affect the quantity and quality of bone tissue such as osteoporosis, it is important to maintain a diet rich in calcium, iron, potassium, magnesium, phosphorus and manganese.
Luckily these compounds are present in brinjal, where 100 g of raw brinjal contains 9 mg of calcium, 0.24 mg of iron, 14 mg of magnesium, 0.025 mg of manganese and 230 mg of potassium.
Among the vitamins in eggplant is folic acid, necessary for the correct development of the brain and spinal cord, and to reduce the side effects of methotrexate treatment in patients with rheumatoid arthritis.
For their part, flavonoids are related to an increase in bone density, which counteracts the effects of osteoporosis.
Another compound that increases bone mineral density is vitamin K, reducing the risk of fractures, sprains and calcification of the arteries.
Arterial or vascular calcification (deposition of calcium phosphate salts in the arterial wall), in the long run can lead to a change in blood pressure and facilitate the development of heart disease.
Data collected from a study carried out on rodents show that consuming eggplant has an antihypertensive effect, this is thanks to the acetylcholine that is found abundantly in this fruit.
8. Helps in the digestive system
Dietary fiber is essential for the health of the gastrointestinal system since it takes part in the processes of gastric juice secretion, food digestion, intestinal function and nutrient absorption.
It also aids in colon health, eliminates toxins, and regularizes bowel movements by making stool soft, according to research on fiber and its health benefits.
All this reduces the risk of suffering from stomach and colon cancer, and prevents constipation and hemorrhoids from aggravating.
9. Maintains good brain health
Nasunin enhances memory capacity and brain action, thanks to its ability to preserve neuronal membranes against damage from free radicals, preventing the suffering of nervous system disorders.
At the same time, it favors the entry and exit of blood flow to the brain, which in turn affects the transport of nutrients and elimination of cellular waste.
In a scientific article, its help in the prevention of diseases that affect memory and generate mental deterioration aggravated by aging, such as Alzheimer’s and Parkinson’s diseases, was described.
Another lab study notes that nasunin also helps slow the breakdown of brain fats, preventing damage to your cells.
In relation to vitamins, these reduce the risk of dementia, Alzheimer’s disease and memory loss, respectively vitamin C and E.
How to eat eggplant
It is important that the eggplant is consumed after being cooked and not raw, this is to reduce the levels of one of its components, an alkaloid substance called solanine which has a toxic effect on the body.
In large quantities, solanine can cause gastrointestinal syndromes such as diarrhea and vomiting. In more serious conditions, it can cause headaches, nervous and optical system disorders, among other conditions.
Of course, the amount of this alkaloid present in the eggplant is relatively low and let’s remember that it is inactivated by cooking.
Eggplant has a characteristic bitter taste, to eliminate it we recommend the following: Cut it into slices and leave it in a liter of salted water for a few minutes, after which rinse with cold water and drain.
There are those who are used to ingesting eggplant water to lower their cholesterol levels. For this you only have to submerge its slices in water with lemon juice and let it rest overnight in the fridge, the next day it is ready to consume.
Now, what is the most suitable cooking method for it? The ideal is to eat it roasted, sauté it along with other vegetables such as zucchini, stew it, bake it, steam it or even cook it in the very fashionable air fryer.
Another option is to make stuffed aubergines with some protein, or you can also stew the same pulp with other vegetables and use it as a filling, we assure you that it tastes delicious!
Other people choose to make an eggplant lasagna and thus reduce their carbohydrate intake by substituting pasta.
Of course, you should avoid frying it since it has the ability to absorb too much fat, considerably increasing its amount of calories.
If you decide to do so, we recommend salting it prior to cooking so that the pulp is impregnated with as little fat as possible. It is important to mention that by frying it you reduce its nutritional value and decrease its contribution of antioxidants.
Likewise, it is preferable to leave the skin on, since it is the skin that contains most of its nutrients and especially its antioxidant nasunin.
There are various options that adapt to each taste, the important thing is that you try to integrate eggplant into your diet so that you have a more balanced and nutrient-rich diet, which, in turn, reduces the risk of suffering from diseases.
It is evident that eggplant is an essential element for the health of the organism, largely due to the high levels of antioxidants that compose it, highlighting the chlorogenic acid accumulated in the interior zone of the pulp.
On the other hand, it is necessary to highlight that the levels of these antioxidants are limited by the storage conditions, temperature and degree of maturation of the eggplant.
According to a 2016 study, eggplants in an initial state of development (not so mature) have a more effective antioxidant action than those in a higher degree of maturation.
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.