7 health benefits of eggplant
KOMPAS.com – Eggplant belongs to the nightshade family of plants and is used in many different dishes around the world.
Although often considered a vegetable, eggplant is technically a fruit, as it grows from flowering plants and contains seeds.
There are many types of eggplant that vary in size and color.
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However, while eggplant with dark purple skin is the most commonly used or consumed.
Apart from bringing a unique texture and subtle taste to dishes, eggplant can also carry a number of potential health benefits.
Eggplant nutrient content
Launch Health Line, Eggplant is a nutrient dense food. Where, eggplant contains a good amount of vitamins, minerals and fiber with few calories.
One cup (82 grams) of raw eggplant can contain the following nutrients:
- Energy: 20 calories
- Carbs: 5 grams
- Fiber: 3 grams
- Protein: 1 gram
- Manganese: 10 percent of the recommended daily amount of manganese
- Folate (vitamin B9): 5 percent of the recommended daily amount of folate
- Potassium: 5 percent of the recommended amount of potassium manganese
- Vitamin K: 4 percent of the recommended daily amount of vitamin K
- Vitamin C: 3 percent of the recommended daily amount of vitamin C
- Vitamin B6: 10 percent of the recommended daily amount of vitamin B6
- Thiamine (vitamin B1): 10 percent of the recommended daily amount of vitamin B1
- Copper: 10 percent of the recommended daily amount of copper
Eggplant also contains very few other nutrients, including niacin, magnesium, and copper.
Also read: 4 Good Vegetables for Diabetics
Apart from containing various vitamins and minerals, eggplant even has a high antioxidant content.
Antioxidants are substances that can help protect the body from damage caused by harmful substances known as free radicals.
Eggplant is very rich in anthocyanins, a type of pigment with antioxidant properties that is responsible for its vibrant color.
In particular, the anthocyanin in eggplant called nasunin has proven to be very beneficial.
In fact, several test tube studies have confirmed that it is effective in protecting cells from damage from harmful free radicals.
Also read: 14 Foods Containing High Folic Acid
Eggplant health benefits
Because it is rich in good nutrition, eggplant is also considered to have many health benefits.
Anything?
1. Supports heart health
The fiber, potassium, vitamin C, vitamin B6, and antioxidants in eggplant all support heart health.
Launch Medical News Today, A review published in 2019 showed that eating foods containing certain flavonoids, including the anthocyanins that can be found in eggplant, helps reduce inflammatory markers that increase the risk of heart disease.
In another investigation, the researchers concluded that women with high anthocyanin intakes appeared to have significantly lower blood pressure and less hardening of the arteries than those who ate less of this compound.
2. Maintain blood cholesterol
Eggplant contains fiber, and this can benefit cholesterol levels.
In addition, a 2014 study in rodents showed that chlorogenic acid, the main antioxidant contained in eggplant, can reduce levels of low-density lipoproteins or bad cholesterol, and reduce the risk of non-alcoholic fatty liver disease.
Also read: 3 Causes of Fatty Liver to Watch Out for
3. Prevent or fight cancer
The polyphenols in eggplant can help protect the body from cancer.
Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals.
In the long term, this can help prevent tumor growth and spread of cancer cells.
Anthocyanins can help achieve this by preventing the formation of new blood vessels in tumors, reducing inflammation, and blocking enzymes that help spread cancer cells.
Also read: 12 Ways to Prevent Cancer Naturally
4. Supports cognitive function
The findings of animal studies suggest that nasunin, an anthocyanin in eggplant skin, may help protect brain cell membranes from damage caused by free radicals.
Nasunin can also help transport nutrients into cells and remove waste.
In addition, anthocyanins can also help prevent nerve inflammation and increase blood flow to the brain. This can help prevent memory loss and other aspects of age-related mental decline.
Laboratory experiments have shown that nasunin can reduce the breakdown of fat in the brain, a process that can cause cell damage.
5. Weight management
Dietary fiber can help people manage their weight.
A person following a high-fiber diet is less likely to overeat, as fiber can help a person feel fuller for longer.
Eggplant is high in fiber and low in calories, so it can contribute to a healthy, low-calorie diet.
However, eggplant can absorb a lot of oil when frying.
So, whoever wants to lose weight, must prepare it in a different way.
Also read: 3 Ways to Measure Obesity, Which is the Best?
6. Can improve blood sugar control
Adding eggplant to your diet can help control blood sugar.
This is mainly because eggplant is rich in fiber, which passes through the digestive system as a whole.
Fiber can lower blood sugar by slowing down the rate of digestion and absorption of sugar in the body.
Slower absorption keeps blood sugar levels stable and prevents spikes and breakdowns.
Other studies have shown that polyphenols, or natural plant compounds found in foods such as eggplant, can reduce sugar absorption and increase insulin secretion, both of which can help lower blood sugar.
Also read: What are the normal blood sugar levels in the body?
A test-tube study looked at polyphenol-fortified eggplant extracts.
The study results show that eggplant extract can reduce the level of specific enzymes that affect sugar absorption, thereby helping to reduce blood sugar.
Thus, eggplant would fit well with current dietary recommendations for diabetes control, which includes a high-fiber diet rich in whole grains and vegetables.
7. Supports eye health
Eggplant also contains the antioxidants lutein and zeaxanthin.
Lutein appears to play a role in eye health, and may help prevent age-related macular degeneration, which can lead to vision loss in older people.