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Dorchester Center, MA 02124
Eggplants often referred to as aubergines, are a type of plant that is a member of the nightshade family and are utilized in a wide variety of cuisines across the globe.
Even though they are frequently classified as vegetables, properly speaking, they are fruits because they develop from flowering plants and contain seeds.
There are many different kinds, and they range in both dimensions and hues. Even though eggplants with a dark purple exterior are the most frequent, their flesh can be any color, including red, green, or even black.
Eggplant adds a range of possible health benefits to recipes, in addition to a distinctive texture and a subtle flavor profile that it imparts.
This article examines seven positive effects that consuming eggplants can have on one’s health.
1. Rich in many types of antioxidants
Eggplants are an excellent source of a wide range of vitamins and minerals, and they are also rich in antioxidants known as polyphenols.
Antioxidants are chemicals that aid in the protection of the body against damage caused by potentially damaging molecules known as free radicals.
According to several studies, antioxidants may play a role in lowering the risk of developing chronic diseases such as cancer and cardiovascular disease.
Anthocyanins are a type of pigment that have antioxidant effects and are largely responsible for the brilliant color of eggplants. Eggplants contain a particularly high concentration of these pigments.
In particular, the anthocyanin found in eggplants known as nasunin is very helpful.
Several tests conducted in test tubes have shown that it is successful at preventing damage to cells caused by detrimental free radicals.
2. May Lower the Chance of Developing Heart Disease
According to the findings of several research, the high antioxidant content of eggplants may help reduce the risk of developing cardiovascular disease.
In one investigation, rabbits with elevated cholesterol were given 0.3 fluid ounces (10 milliliters) of eggplant juice daily for two weeks.
They had decreased levels of LDL cholesterol and triglycerides by the conclusion of the trial, which are two blood markers that, when raised, can contribute to an increased risk of heart disease.
Eggplants have been shown in other research to possibly have a protective effect on the cardiovascular system.
In one experiment, animals were given eggplant in either it’s raw or grilled form for one month. Both approaches enhanced cardiac function and significantly cut the severity of heart attacks.
The study that has been done so far has only been done on animals and in test tubes, even though the outcomes of these studies are encouraging. To better understand the potential effects of eggplant consumption on human heart health, more research is required.
3. May Contribute to the Regulation of Blood Sugar
If you want to help control your blood sugar, adding eggplant to your diet could be able to help.
This is mostly because eggplants have a high amount of fiber, which remains completely unaffected by the digestive process.
The rate of digestion and absorption of sugar in the body is slowed down by fiber, which results in lower blood sugar levels. A slower absorption rate maintains a stable blood sugar level and protects against both spikes and crashes.
Polyphenols are natural plant chemicals that can be found in foods like eggplant. Some study suggests that these natural plant compounds may decrease sugar absorption and enhance insulin production, both of which can help lower blood sugar levels.
Extracts of eggplant that were high in polyphenols were the subject of one investigation conducted in test tubes. It was demonstrated that they could lower levels of certain enzymes that regulate sugar absorption, which contributed to a reduction in blood sugar levels.
Eggplants are a good choice for people who want to regulate their diabetes by following the current dietary recommendations, which call for a diet high in fiber and rich in vegetables and whole grains.
4. Might Be Able to Assist in Weight Loss
Because of their high fiber content and low-calorie count, eggplants are a good complement to any diet that focuses on reducing body fat.
As a result of its slow transit through the digestive tract and its ability to increase feelings of fullness and satisfaction, fiber can help people consume fewer calories.
Raw eggplant has only 20 calories and 3 grams of fiber per cup (82 grams), which is the recommended serving size.
In addition, because of their high fiber content and low-calorie count, eggplants are frequently substituted in culinary preparations for foods with a greater calorie count.
5. There is a Potential Risk Reduction for Cancer
There are several chemicals found in eggplant that have been shown to have activity against cancer cells.
For example, eggplant has a class of substances known as solasodine rhamnosyl glycosides (SRGs). These compounds are found in other nightshade plants.
SRGs have been found in several research conducted on animals to be capable of causing the death of cancer cells and may also help minimize the likelihood of certain types of cancer returning.
SRGs have been demonstrated to be extremely effective against skin cancer when applied directly to the skin, although there has been relatively little research conducted on the topic.
In addition, several studies have suggested that increasing one’s consumption of fruits and vegetables, such as eggplant, may reduce one’s risk of developing some forms of cancer.
Eating a diet high in fruits and vegetables was connected with a reduced risk of pancreatic, stomach, colorectal, bladder, cervical, and breast cancer, according to the findings of a meta-analysis that looked at over 200 separate research.
However, additional research is required to establish the particular ways in which the chemicals contained in eggplants may affect the development of cancer in humans.
6. It’s Very Simple to Include in Your Diet
Eggplant may be used in a wide variety of culinary preparations and is simple to include in a diet.
You can roast it in the oven, cook it on the grill, sauté it, or bake it, and then serve it with a dash of seasoning and a drizzle of olive oil.
It is also possible to utilize it as a low-calorie alternative for a variety of items that are often high in calories.
This can help you consume fewer carbohydrates and calories while simultaneously increasing the amount of fiber and nutrients that are provided by your meal.