10 Surprising Eggplant Nutrition Facts And Health Benefits

Being a nutrient-rich food, eggplant contains a good amount of fiber, vitamins, and minerals. A single serving of eggplant supplies a minimal 5% of the daily value of fiber, manganese, copper, vitamin B6, and thiamine. The phenolic compounds in eggplant act as antioxidants that help eliminate free radicals from the body.

As stated by the USDA, here is the nutritional value of 1 cup of cubes, or 82 grams of raw eggplants.

• Calories: 20
• Water: 75.7 g
• Protein: 0.804 g
• Fat: 0.148 g
• Carb: 4.82 g
• Fiber: 2.46 g

The serving also supplies vitamins such as:

• Folate: 18 mg
• Vitamin C: 1.8 mg
• Vitamin B-6: 0.069 mg
• Vitamin A: 18.9 IU
• Vitamin E: 0.246 mg
• Vitamin K: 2.87 mg

The same serving also has the following minerals:

• Calcium: 7.38 mg
• Iron: 0.189 mg
• Magnesium: 11.5 mg
• Phosphorus: 19.7 mg
• Potassium: 188 mg
• Zinc: 0.131 mg
• Copper: 0.066 mg

Now, here are some impressive health benefits of eggplants that support overall health.

Eggplants are used to limit the glucose levels of type II diabetes. This benefit can be associated with the low levels of carbohydrates and high fiber contained in this vegetable.

Moreover, they are considered a natural remedy to control diabetes. The presence of the alpha-glucosidase inhibitory action of the components in eggplant contributes to a controlled blood glucose level and a lower risk of health issues caused by high glucose levels.

Foods such as winter squash, yogurt, spinach, bell peppers, sweet potatoes, baked beans, lentils, and chickpeas are all low-glycemic foods that prevent a massive rise in blood sugar levels. They are all full of nutrients and antioxidants.

Because of the antioxidants, many studies believe that eggplants may prevent the growth of cardiovascular diseases. Studies even found lower levels of LDL cholesterol and triglycerides, two of the leading blood markers that can gradually enhance the risk of heart disease. However, the present studies are limited to animal and test-tube tests.

Nevertheless, the richness of fiber, potassium, vitamin C, B6, and antioxidants in eggplants all contribute to better cardiovascular health. It is said that consuming foods with flavonoids, such as anthocyanins, helps to limit inflammatory markers.

Eggplants are loaded with phytonutrients, a natural plant compound known to be effective for mental health and cognitive functions. These compounds also prevent free radicals and enhance blood circulation to the brain. This allows the brain to receive adequate oxygen and nutrients for better functioning.

Also, eggplant contains scopoletin, a compound that manages the mood-regulating chemical called serotonin in the brain. This helps improve mood and remove depression and stress, contributing to peaceful mental health. Similarly, you can eliminate stress easily by consuming stress-reducing foods such as oatmeal, dark chocolate, chamomile tea, and more.

Two types of plant chemicals called polyphenols in the form of antioxidants are present in eggplants. The first one is anthocyanins, mostly present in the eggplant skin, and the other is chlorogenic acid, found in the pulp.

These two chemicals act as antioxidants to eliminate reactive oxygen species (ROS) and harmful products from the environment, such as pollutants, UV rays, and others. High levels of ROS in the body cause excessive inflammation, cell breakdown, a weakening immune system, and damaged DNA.

Eggplants are a good source of manganese, which helps in carbohydrate and fat metabolism. It is the process of breaking down food components and using them as energy.

The body requires manganese to produce enzymes that convert carbohydrates and fat into small components. This overlooked mineral also contributes to developing antioxidants to limit high levels of ROS in the body.

Eggplant supplies 10% of the daily value of manganese per cup, whereas spinach supplies 35% of the DV per half cup.

Eggplants contain vitamin C, which acts as an antioxidant to prevent free radicals from damaging the skin cells. This promotes healthy and radiant skin while eliminating the risk of premature aging, such as wrinkles, fine lines, saggy skin, and age spots. The anti-inflammatory properties of eggplant also minimize various skin conditions, such as eczema and dermatitis.

Similarly, the vegetable contains nutritional enzymes that improve the hair follicles, promoting healthy hair growth. With its high water content, eggplant can soften the brittle strands. Wash your hair with eggplant water to maintain its natural beauty.

Those who are suffering from iron deficiency or anemia can benefit by incorporating eggplants into their diet. The vegetable helps to reduce or minimize the symptoms of anemia. The thick and massive flesh of eggplants is jammed with nourishing minerals, including iron and copper, that support the production and absorption of red blood cells in the bloodstream.

Consuming foods rich in these minerals can swiftly energize and strengthen the body, removing feelings of worry and tiredness. Seasonal-steamed eggplant is a popular Chinese dish that offers a unique taste and method of cooking. This dish will enhance your taste buds, and you can consume it with steamed rice.

Eggplants possess a great deal of copper and vitamins, along with phenols, which all contribute to preventing the risk of osteoporosis and enhancing bone mineral density, strength, and overall bone health. This is possible because copper assists in the collagen formation of connective tissue and bones.

There is a common misconception that nightshade plants such as eggplants, potatoes, and tomatoes trigger osteoporosis. The truth, however, is different. The oxalic acid present in these plants does hinder the absorption of calcium in the body, but only when they are consumed in high quantities every day. You can simply counteract this by consuming calcium-rich foods like cheese.

With several substances, eggplants may be capable of fighting cancer cells. For example, solasodine rhamnosyl glycosides (SRGs) are some types of elements found in most nightshade plants, including eggplants. Some studies conducted on animals have shown diminished cancer cells and a reduced probability of the cancer cells returning.

Moreover, the effect of eggplant on cancer has shown effective signs when applied directly to the skin. Another study found that eggplant extract could help prevent DNA damage and mutations that can cause diseases like cancer. It is important to consume fruits and vegetables to prevent cancer such as stomach, cervical, breast, colorectal, and bladder.

Diuretics are components that can be medicines, herbs, or foods that help remove excess fluid from the body. Excessive fluid stored in the body causes swelling. This condition is called edema. It may also occur due to pregnancy and aging blood vessels. Diuretics remove the excess fluid through increased urination.

Eggplants are natural diuretics that improve blood flow and reduce toxic heat in the body. Its diuretic properties treat hypertension and edema. Drinking eggplant water limits bloating caused by high levels of water and fluid stored in the body. They boost satiety and promote weight loss.

Before including eggplant in your diet, wash it carefully and cut both ends. You may or may not remove the skin. If you find it too chewy, you can peel the skin and keep the flesh. Eggplants are naturally bitter; it is best to cut them and store them in salt water for a few minutes before cooking. This will also prevent excessive oil absorption and greasy vegetables.

Here are a few ways to enjoy eggplant:

• You can prepare roasted eggplant pasta as a healthy dinner to serve your entire family.
• One of the quickest ways is to stir-fry it with salt and pepper.
• You can try a new form of kebab with eggplant.
• Another nourishing dinner option ideal for vegetarians without being overly cheesy or heavy is eggplant lasagna.