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Health Benefits of Eating Eggplant
1. Heart Health
Eggplant contains heart-supportive nutrients like:
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Fiber
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Potassium
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Vitamin C
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Vitamin B6
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Antioxidants
A 2019 review concluded that flavonoid-rich foods, including anthocyanins, reduce inflammation markers linked to heart disease. A 2013 study showed that women who consumed at least three servings of anthocyanin-rich berries weekly had a 32% lower risk of heart disease.
2. Cholesterol Regulation
A 96-gram serving of cooked eggplant provides about 2.4 grams of fiber, helping reduce LDL (“bad”) cholesterol. A 2014 study on animals showed that chlorogenic acid helps lower cholesterol levels and may reduce the risk of non-alcoholic fatty liver disease (NAFLD).
3. Cancer Prevention
Eggplant contains:
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Polyphenols
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Anthocyanins
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Chlorogenic acid
These compounds may help prevent cancer by:
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Blocking new blood vessels in tumors
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Reducing inflammation
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Inhibiting enzymes that promote cancer spread
4. Cognitive Function
Animal studies suggest that nasunin protects brain cells by:
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Preventing free radical damage
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Enhancing nutrient transport
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Assisting waste removal from cells
Additional benefits include:
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Reduced neuroinflammation
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Improved blood flow to the brain
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Slower age-related cognitive decline
5. Eye Health
Eggplant contains lutein and zeaxanthin, antioxidants that protect vision. Lutein may reduce the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults.
Who Should Avoid Eggplant?
Despite its many benefits, eggplant is not suitable for everyone. Certain individuals should limit or completely avoid its consumption:
1. People with Anemia or Iron Deficiency
Eggplant skin contains anthocyanins, which can bind to iron ions and hinder iron absorption in the body. It may also reduce the absorption of zinc and copper.
Recommendation: Avoid eggplant and focus on iron-rich foods like red meat and liver.
2. People with Stomach Issues
Eggplant has a cooling nature. Overconsumption may cause stomach discomfort, bloating, or diarrhea.
Recommendation: Limit intake if you have a sensitive digestive system.
3. People with Poor Digestive Function
The skin of eggplant is tough and may be hard to digest.
Recommendation: Peel the skin before cooking or avoid eggplant entirely if you experience discomfort.
4. People with Kidney Disease
Eggplant contains a high amount of oxalates, which can contribute to kidney stone formation.
Recommendation: Avoid eating eggplant if you suffer from kidney conditions or are prone to stones.
Final Thoughts
Eggplant is undoubtedly a powerhouse vegetable loaded with antioxidants, vitamins, and protective plant compounds. However, like many foods, it isn’t suitable for everyone. Understanding both its benefits and potential risks ensures that you can make informed dietary choices based on your individual health needs.
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