Aubergines also known as Eggplants are frequently underestimated in terms of their nutritional value, but numerous studies have consistently proven this perception wrong. This versatile vegetable, known for its deep purple hue (though it comes in various colours like red, green, and black), offers a range of health benefits and culinary uses.
They belong to the nightshade family of plants and are celebrated in cuisines worldwide. Despite often being mistaken for vegetables, they are actually botanically classified as fruits. This distinction arises because they originate from flowering plants and contain seeds within. They come in a wide variety of sizes and colours, ranging from red and green to black, although the most common type features a deep purple skin tone.
There is a wide array of popular eggplant varieties, including Chinese, White, Thai, Indian, Chinese Round Mauve, Sicilian, Japanese, Pingtung Long, Pea, Italian, African Garden Eggplants, Black Beauty, Arka Kusmukar, Pusa Purple Long, Pusa Ankur, Manjri Gota, Pusa Purple Cluster eggplant, Pusa Barsati, Vaishali, Arka Navneet, Arka Sheel, and Pusa Kranti. These varieties showcase the diversity in size, shape, and colour of eggplants, each offering unique characteristics suited for different culinary uses and preferences.
Let’s take a look at some of the many Natural Health Benefits
Brain Health with Aubergines
Eggplants contribute to enhanced brain function through their rich array of nutrients and antioxidants. Specifically, they contain phytonutrients like nasunin, which is known for its protective effects on brain cell membranes. This helps in maintaining overall cognitive health and protecting against oxidative stress that can lead to cognitive decline. Additionally, the presence of anthocyanins in eggplants supports improved blood flow to the brain, which aids in the growth and maintenance of neural pathways. Including eggplants in your diet can therefore be beneficial for promoting optimal brain function and health.
Anti-Cancer Benefits of Eggplants
Eggplants possess anti-cancer properties that contribute to cancer prevention. One significant component is solasodine rhamnosyl glycosides (SRGs), found in eggplant peels, which have been studied for their potential to induce apoptosis, or programmed cell death, in cancer cells. These compounds are particularly effective against skin cancer and have shown promise in inhibiting the growth of cancer cells in various studies. Additionally, eggplants are rich in antioxidants like vitamins A and C, which help neutralise free radicals and reduce oxidative stress, thereby further supporting their anti-cancer effects.
Aubergines for Bone Health
Regular consumption of eggplants can aid in preventing osteoporosis due to their rich content of phenolic compounds, such as chlorogenic acid and caffeic acid, which are known for their antioxidant properties. These compounds help reduce oxidative stress and inflammation in bone tissues, supporting bone density and strength. Eggplants also provide essential minerals like calcium, potassium, and manganese, crucial for maintaining bone health. Calcium contributes to bone structure and strength, potassium enhances calcium absorption, and manganese supports collagen formation, essential for bone flexibility.
Diabetes Management with Aubergines
Eggplants are beneficial for managing diabetes due to their high fiber content and polyphenol compounds. The soluble fibre in eggplants slows down the digestion and absorption of carbohydrates, helping to stabilise blood sugar levels after meals. This prevents rapid spikes and contributes to better overall glycemic control. Additionally, polyphenols like chlorogenic acid found in eggplants have been shown to enhance insulin secretion and improve insulin sensitivity, further supporting blood sugar regulation
Aubergines as a Folate Source
Eggplants serve as a valuable source of folates, including essential folic acid, which is particularly vital for expectant mothers to prevent neural tube defects in newborns. Folic acid is crucial during pregnancy as it aids in the proper development of the foetal brain and spinal cord. Adequate intake of folates from sources like eggplants supports overall maternal health and reduces the risk of complications during pregnancy. Beyond its role in foetal development, folic acid also contributes to the production of red blood cells and helps in converting carbohydrates into energy, supporting the body’s overall metabolic functions. Incorporating eggplants into the diet can therefore be beneficial not only for pregnant women but also for overall health and well-being.
Blood Pressure Regulation
Eggplants contribute to the regulation of blood pressure through their rich content of essential minerals such as magnesium, phosphorus, potassium, and calcium. These minerals play crucial roles in maintaining cardiovascular health and managing blood pressure levels. Potassium, in particular, acts as a vasodilator, helping to relax blood vessels and reduce the strain on the cardiovascular system, thereby lowering blood pressure. Magnesium and calcium are involved in muscle contraction and relaxation, including those of the heart and blood vessels, contributing to overall cardiovascular function. Phosphorus supports kidney function in regulating fluid balance and excretion of excess salts from the body, which helps in maintaining optimal blood pressure levels.
Heart Health with Eggplants
Anthocyanins found in eggplant skin play a crucial role in promoting heart health by boosting antioxidant levels in the body. These antioxidants help combat oxidative stress and reduce inflammation, which are key contributors to cardiovascular diseases. By lowering oxidative stress, anthocyanins help protect LDL cholesterol (often referred to as “bad” cholesterol) from oxidation, which can lead to the buildup of plaque in arteries and increase the risk of heart disease. Moreover, eggplants contain dietary fibre and other nutrients that aid in reducing cholesterol levels. Fibre binds to cholesterol in the digestive system, preventing its absorption into the bloodstream and thus lowering overall cholesterol levels. The combination of anthocyanins, antioxidants, and dietary fibre makes eggplants a beneficial addition to a heart-healthy diet.
Digestive Health with Eggplants
Eggplants are a valuable addition to promoting digestive health due to their rich fibre content. Fibre plays a crucial role in maintaining regular bowel movements and reducing the risk of constipation by adding bulk to stool and aiding its smooth passage through the digestive tract. This not only supports gastrointestinal regularity but also helps in preventing digestive issues such as haemorrhoids and diverticulosis. Furthermore, the antioxidants found in eggplants, including anthocyanins and chlorogenic acid, contribute to digestive well-being by reducing inflammation and protecting against oxidative stress in the digestive system
Anti-Inflammatory and Antioxidant Properties
Nasunin, a potent antioxidant found in eggplants, plays a crucial role in reducing inflammation throughout the body, making eggplants beneficial for conditions such as arthritis and promoting overall health. This antioxidant not only scavenges free radicals that cause oxidative stress but also helps in protecting cells from damage. By reducing inflammation, nasunin supports joint health and may alleviate symptoms associated with inflammatory conditions like rheumatoid arthritis. Additionally, eggplants contain other antioxidants like anthocyanins and chlorogenic acid, which further contribute to their anti-inflammatory properties. These compounds help in combating chronic inflammation, which is linked to various diseases such as heart disease, diabetes, and certain cancers.
Nutritional Contents / Values of Eggplants
Eggplants are nutritionally rich, offering a variety of essential vitamins, minerals, and antioxidants. They are low in calories and provide approximately 25 calories per 100 grams of raw eggplant. Here are some key nutritional contents per 100 grams of eggplant:
Calories: 25 kcal
Carbohydrates:5.7 grams
Dietary Fibre: 3 grams
Protein: 0.98 grams
Fat: 0.18 grams
Vitamins:
Vitamin C: 2.2 milligrams
Vitamin K: 3.5 micrograms
Vitamin B6: 0.08 milligrams
Minerals:
Potassium: 230 milligrams
Magnesium: 14 milligrams
Phosphorus: 24 milligrams
Other Nutrients:
Anthocyanins and chlorogenic acid: antioxidants with anti-inflammatory properties
Their adaptability in cooking, whether grilled, sautéed, or baked, makes eggplants a versatile and nutritious addition to any diet, suitable for various culinary uses from stews to vegetarian dishes.
