Health Benefits of Eggplant

Eggplant, also known as brinjal, is a purple vegetable enjoyed in many dishes around the world. It has a soft texture and easily takes on the flavours of other ingredients, making it a popular choice in cooking. But beyond taste, eggplant is also good for your health. It’s low in calories and contains fibre, potassium and other nutrients that support your heart, digestion, blood sugar and weight. According to the USDA, one cup of raw eggplant has just 26 calories but offers fibre and key minerals like potassium and manganese.

Let’s explore the health benefits and risks of including eggplant in your diet, and why this humble vegetable is worth adding to your plate.

Health benefits of eggplant

Below are some of the benefits of eggplant:

• Rich in antioxidants: Eggplant is a potent source of antioxidants, including vitamins A and C. These antioxidants play a crucial role in protecting yourself from damage caused by harmful free radicals. By neutralising these radicals, eggplants support cellular health and reduce the risk of chronic diseases.
• Polyphenol powerhouse: This humble vegetable is high in polyphenols, natural plant compounds linked to various health benefits. Polyphenols may aid in improving sugar metabolism, making them potentially beneficial for individuals with diabetes. Additionally, they could promote heart health by reducing inflammation and improving blood vessel function.
• Nutritional value: The nutritional value of brinjal lies in its low-calorie content coupled with its abundant essential nutrients. It’s a good source of dietary fibre, supports digestive health and helps with weight management. This vegetable also provides important minerals such as potassium, which is vital for maintaining healthy blood pressure levels.
• Heart health support: The fibre and antioxidants present in eggplants contribute to heart health. Fibre lowers cholesterol levels; as these both bind together in the digestive tract and prevents cholesterol absorption into the bloodstream. Antioxidants in eggplants protect blood vessels and reduce the risk of heart-related complications.
• Brain boosting potential: Anthocyanins, a type of antioxidant found in eggplants, have been linked to cognitive benefits. These compounds help protect brain cells from oxidative stress and reduce cognitive decline as you age.
• Weight management: Eggplant can be a valuable addition to your weight management plan due to its low-calorie and high-fibre content. The fibre helps you feel fuller for long, reducing the likelihood of overeating.
• Blood sugar regulation: The polyphenols in eggplants, particularly nasunin, have the potential to improve insulin sensitivity and regulate blood sugar levels. This makes eggplant a beneficial vegetable for individuals dealing with diabetes.
• Digestive health: The dietary fibre in eggplant aids in promoting healthy digestion. It helps with regular bowel movements, thereby helping to prevent constipation. Additionally, fibre contributes to a healthy gut microbiome, which is essential for overall digestive well-being.
• Anti-inflammatory properties: Eggplant contains compounds with anti-inflammatory properties, such as nasunin. This helps reduce the risk of many chronic diseases.
• Contributes to healthy skin: The antioxidants in eggplants protect skin from oxidative stress. Including eggplant in your diet may help improve your complexion and also reduce signs of ageing.
• Bone health support: Eggplant contains small amounts of important minerals such as manganese, which play a role in bone health. Manganese aids the formation and maintenance of strong bones and connective tissues.
• Cancer-fighting potential: Eggplants contain compounds such as chlorogenic acid and nasunin that exhibit potential anti-cancer properties. These compounds help neutralise harmful free radicals, reducing the risk of cellular damage and potentially lowering the risk of certain types of cancers.
• Vision protection: The rich content of antioxidants, including vitamins A and C in eggplant, is beneficial for eye health. These antioxidants help protect the eyes from oxidative stress and age-related macular degeneration (AMD).
• Kidney health: Eggplant is a natural diuretic due to its high water content and potassium levels. Therefore, it can aid in healthy kidney function by promoting regular urination to flush out toxins.
• Blood pressure regulation: The presence of potassium in eggplant helps regulate blood pressure by counteracting the effects of sodium. Maintaining a proper balance between these minerals is essential for cardiovascular health.

Potential risks of eggplant

Eggplants are healthy for most people, but there are a few things to be aware of.

• Allergic reactions

Some people may be allergic to eggplant. This may lead to symptoms like itching, swelling or stomach pain. If you notice any of these signs after eating eggplant, it’s best to stop eating it and see a doctor.

• Solanine content

Eggplants contain a natural chemical called solanine. Eating a large amount of raw eggplant could lead to problems like headaches or stomach upset. However, cooking the eggplant lowers the solanine and most people would never eat enough to be harmed.

• Kidney stone risk

Eggplant has something called oxalates. For people who get kidney stones, eating too much oxalate-rich food may make things worse. If you have kidney issues, consult with a medical professional before indulging frequently.

• Iron absorption issues

Eggplant contains a compound called nasunin (found mostly in the skin), which may block the body from absorbing iron properly.

If you have low iron or anaemia, avoid eating too much eggplant or talk to your doctor.

• Stomach upset (in some people)

Some people may find eggplant hard to digest, especially when fried in a lot of oil. This can lead to gas, bloating or mild stomach discomfort.

Can you eat eggplant every day?

Yes, you can eat eggplant every day, as long as you don’t have any allergies or health problems. Eggplant is low in calories and full of fibre, vitamins and antioxidants, which are good for your body.

Just make sure to cook it properly and eat it as part of a balanced diet. Too much of anything, even healthy food, is not good for health.

Conclusion

Eggplant is a healthy and flexible food that fits well into many types of meals. Eating eggplant regularly can help with heart health, digestion, blood sugar and weight control. With its mild flavour and easy cooking methods, it is a simple way to make your meals more nutritious.

Before making big changes to your diet, like eating eggplant every day, it's a good idea to think about how it may affect your health, especially if you have allergies, kidney issues or other medical conditions. Having the right health insurance helps you stay on top of these concerns with regular check-ups and advice from a doctor. If you're not covered through work or family, individual health insurance plans are available to make sure you get the care you need, whenever you need it.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.