The benefits and harms of eggplant for the human body: the healing properties of purple berries

Due to its pleasant taste and beneficial effects on the body, the purple fruit has become in demand all over the world. Different varieties of eggplants, their health benefits and harms, as well as the variety of dishes that can be prepared from them, have long been in the field of vision of vegetable lovers. To find out everything about eggplant, you need to consider their positive and negative properties.

What is this vegetable

Eggplant is a herb that belongs to the nightshade family. Its fruits are hard to miss on store shelves: they are quite large in size, have a characteristic pear-shaped shape and an amazing blue-violet color, which is called eggplant.

You can find out how to properly grow these fruits on a personal plot from an article on our website.

Interesting fact! Some varieties of eggplant acquire a golden hue when ripe. And now in the markets you can find fruits of white and blue-black color. Moreover, their taste is almost the same.

Sometimes you can hear debate about whether eggplant is a vegetable or a fruit. In fact, this blue fruit is a berry, and only in cooking is it usually called a vegetable.

Interesting facts about eggplant

Many people think that eggplant is a vegetable. But this is not the case. The product is a berry and belongs to the nightshade family, as well as tomatoes and potatoes.

The number of plant varieties is many. They differ in shape, color and composition. In nature, there are round, pear-shaped and cylindrical fruits. As a rule, their weight ranges from 300 g to 1 kg, and their length reaches 65 - 70 cm.

Different varieties of eggplant

The homeland of eggplants is considered to be India. Here you can see wild berries. According to some reports, the product entered the territory of this country hundreds of years before the beginning of our era. And at the beginning of our era, he appeared in Japan, China and North Africa. Now the culture is very popular in European countries. Eggplant is a part of many European dishes.

But the plant did not take root among the Europeans right away. Inhabitants of Ancient Rome and Greece called eggplants "apples of rabies", as they thought that they negatively affect the brain and lead to loss of reason. The culture dispelled its bad fame only after the discovery of South America. The Europeans met the Indians, got acquainted with their culture and way of life. They saw how they cook these berries with a smooth shiny surface.

Culture came to Russia, according to some sources, in the 17th-18th centuries. Some argue that the plant was brought from Iran, others from Bulgaria. Nowadays, it is grown in many vegetable gardens and is found in almost every home. Especially eggplant dishes are loved by the people of the North Caucasus.

Chemical composition and calorie content

In order to determine what eggplant is useful for, it is necessary first of all to consider what is included in its composition. This purple fruit contains:

• vitamins of group B, PP, C;
• beta carotene;
• potassium;
• phosphorus;
• magnesium;
• manganese;
• iron;
• zinc;
• fiber.

Eggplant is a low-calorie product, because 100 grams of fruit contains about 25 kcal, 5 grams of carbohydrates, 1 gram of protein, and there are almost no fats.

Nutritional value of eggplant

Eggplant is a nutritious vegetable, low in calories but packed with antioxidants. Eggplant is a low-calorie vegetable and has a low glycemic index chart. It has minimum sodium levels (no more than 7 mg in one medium eggplant).

Eggplant is a good source of nutrients, vitamins and minerals. Consuming 100 grams of eggplant contains:

• 0.19 mg manganese, 0.066 mg copper;
• 2.5 g total dietary fiber;
• 0.069 mg vitamin B6;
• 0.23 mg vitamin B5;
• 18 mcg of vitamin B9 and 188 mg of potassium.

In addition, many amino acids such as

• 0.007 g tryptophan;
• 0.03 g threonine;
• 0.037 g isoleucine;
• 0.052 g leucine and 0.039 g lysine,

also found in 100 grams of eggplant.

While the nutritional value of eggplant isn't as impressive as other vegetables, eggplant contains some unique phytochemicals (natural plant chemicals).

According to some studies, steaming, boiling, or baking is the best way to prepare an eggplant to retain most of its antioxidants.

Frying should be avoided when cooking eggplants, as eggplants tend to absorb a lot of oil, which increases the calorie and fat content of the food. In the fall, when there is a large harvest, housewives are actively harvesting eggplants for the winter.

Eggplant is 90% water and is mostly eaten cooked. The nutritional value in this article refers specifically to cooked eggplant.

Calories in eggplant

Eggplant is a low-calorie vegetable that you can eat as part of a healthy diet. According to the Russian Ministry of Agriculture, 100 grams of boiled eggplant contains only 35 calories.

Pan-frying, grilling, or roasting eggplant will all have about the same amount of calories if you don't overdo it with vegetable oil.

A healthy grilled eggplant dish containing ¼ a large eggplant, ½ a tomato, a little Parmesan cheese drizzled with olive oil only contains about 90 calories.

When grilling eggplant slices, some recipes suggest sprinkling the pulp with salt to draw out excess water from the eggplant. After 20 minutes, you can rinse off the salt, sprinkle with olive oil, and then place on the grill to create delicious eggplant slices.

The benefit of using olive oil when frying or baking eggplant is that it uses healthy fat with anti-inflammatory properties.

Quick facts about eggplant

Carbohydrates in eggplant

Eggplant is a low-carb vegetable that many people with diabetes or weight loss can enjoy.

One cup of cooked eggplant cubes contains 8.6 grams of carbohydrates and has a low glycemic load of 2. Eggplant's low glycemic load is due to the fact that 25% of its carbohydrates contain fiber. Fiber helps slow down the digestion process and provides a stable source of energy for the body.

The net carbohydrate content of 100 g of boiled eggplant is only 5.6 grams.Here are some of the benefits of adopting a low carb diet:

1. Low-carb diets regulate insulin levels;
2. Supports fat loss
3. Low-carb diets offer a metabolic advantage;
4. Reduces cardiovascular risk factors;
5. Low-carb diets can reduce food cravings;
6. Help reduce appetite, leading to lower calorie intake

Eggplant is a good source of fiber

Research has shown that eggplant is good for weight loss and healthy digestion as it is high in fiber and low in fat.

A 100 gram serving of grilled or fried eggplant contains 2.5 grams of fiber. This represents 10% of your recommended daily fiber intake.

In addition, eggplant contains quite a large amount of different types of phytonutrients, especially nasunin and chlorogenic acid, which can help protect cells from damage and reduce the risk of heart disease.

Eggplant protein

Eggplant contains a small amount of protein in a cup of cooked eggplant (just under a gram per 100 grams). If you are a vegetarian or vegan, you can try these plant-based protein sources.

Vitamins and minerals in eggplant

Eggplant contains small amounts of vitamins A, C and E, as well as B vitamins. The most abundant vitamin in eggplant is vitamin K. A 100 g serving contains almost 3 mcg of vitamin K - 4% of the daily value

Eggplant contains some trace minerals such as magnesium, potassium, iron, calcium, manganese and copper.

Antioxidants in Eggplant

Many of the health benefits of eggplant come from the skin's high antioxidant content.

The rich antioxidant content in eggplant is mainly due to compounds called anthocyanins. They give the eggplant skin its characteristic black or purple color. The anthocyanins in eggplant skins are good for their powerful antioxidant properties.

One type of antioxidant that is unique to eggplant peel is nazunine. Research has shown that eggplant nasunine has powerful free radical scavenging properties, which may help protect the body from oxidative stress.

Eggplant Nutrients and Cooking

Eggplant is one of the few vegetables that tastes better when cooked rather than eaten raw. But does cooking affect the nutritional value of eggplant?

Surprisingly, certain cooking methods increase the nutritional value of eggplant. For example, grilling eggplant increases the amount of antioxidants like nazunine. However, grilling or baking can reduce levels of essential vitamins such as vitamin C, A, and beta carotene.

Healing properties

The beneficial substances contained in fruits naturally help the human body to stay healthy:

• potassium makes the walls of blood vessels stronger and normalizes the work of the cardiovascular system;
• vitamin C strengthens the immune system and helps to get sick less;
• the nervous system becomes more stable;
• zinc and manganese restore the body after serious diseases such as heart attack or stroke;
• the quality of sleep improves;
• the impact of stress on the body decreases;
• iron increases hemoglobin levels;
• the composition as a whole promotes faster wound healing and tissue regeneration.

Important! The greatest health benefits can be obtained from young and fresh fruits. Overripe people can have a high content of solanine, a toxic substance that, in large doses, can lead to poisoning.

What are the benefits of eggplant for the human body

The beneficial properties of eggplant have long been used in various diets, since the vegetable has a positive effect on the work of all internal organs and systems.

Benefits for the heart and blood vessels

Potassium and magnesium, ascorbic acid and B vitamins stimulate the cardiovascular system. Fiber helps to get rid of bad cholesterol by preventing the formation of atherosclerotic plaques. This reduces the risk of developing heart attacks and strokes. In addition, the heart muscle is strengthened.

Benefits for hematopoiesis

Iron, manganese and copper help to improve the composition of the blood, normalize the production processes of its components. Due to the presence of folic acid, normal levels of red blood cells, platelets and leukocytes are maintained.

Benefits for the digestive tract

Eggplant effectively fights digestive problems. Due to the presence of fiber, the work of the intestines is activated and its motor activity is restored. The production of gastric secretions is normalized, the liver is cleansed. With regular use, it is possible to get rid of damage to the intestinal mucosa and prevent the appearance of ulcers and gastritis.

Benefits for immunity and the central nervous system

The high concentration of vitamin C and organic acids helps to maintain the functioning of the immune and lymphatic systems, to strengthen the protective functions of the body.

Regular consumption of the vegetable helps to improve mood, helps to overcome depression, get rid of stress. With strong nervous stress and sleep disturbances, it helps prevent nervous exhaustion.

Anti-cancer properties of eggplant

Due to its ability to prevent cell mutations and prevent tissue overgrowth, eggplants are often used in the prevention of neoplasms, both benign and malignant. Cancer patients use the vegetable to curb tumor growth and prevent the growth of metastases. The most effective fruits are dark in color. Anti-cancer properties are less pronounced in white varieties.

Benefits for smokers

Nicotinic acid helps to cope with addiction. Regular consumption of the vegetable allows you to abandon pharmaceutical drugs used to combat smoking.

For kids

Children can eat eggplant from 3 years old. You should start with small portions, no more than 50 g. If the product is well tolerated, the portion should be gradually increased.

The benefits of eggplants for the health of the child are that they allow you to maintain normal hemoglobin levels, prevent disorders in the growth of bone tissue, including teeth, and activate metabolic processes. They are indispensable for children suffering from constipation, as they can quickly eliminate the problem and restore normal intestinal motility.

For men

Eggplant contributes to the overall strengthening of the body, improving blood circulation in the pelvic organs. This allows you to avoid problems with the prostate gland and restore normal potency. The anti-cancer property lowers the risk of developing prostate cancer even in old age.

For women

The high content of antioxidants prevents premature aging of the body, improves the condition of nails and hair. Regular use in old age helps to improve the condition of the skin, prevent the appearance of fine wrinkles and age spots.

Thanks to a positive effect on the work of the circulatory system, it helps to improve the condition of a woman during menstruation, when a large blood loss can cause discomfort.

During menopause, the use of eggplant helps to maintain a normal emotional state, prevent depression and nervousness. Regular consumption allows you to avoid gaining extra pounds and prevent thyroid problems.

Eggplant during pregnancy. Benefit and harm

Pregnant women are advised to regularly eat eggplant in order to avoid digestive problems and prevent constipation.The iron and copper in the vegetable improve the process of hematopoiesis, increase the immunity of the expectant mother, potassium supports the work of the heart and helps to restore the water balance in the body, helps prevent the appearance of edema. In addition, they are recommended as a prophylactic agent against fetal developmental disorders.

They are best consumed boiled or stewed, or baked. This is how useful substances are stored in them. It is recommended to refuse fried foods. The harm of eggplants prepared in this way is that they are difficult to digest and can cause indigestion.

Benefits for women

The manganese and iron contained in purple berries can significantly relieve premenstrual pain in women, as well as increase hemoglobin levels and reduce the risk of anemia.

Benefits during pregnancy

There are no contraindications for using this berry on the menu of pregnant women. Dark blue fruits will only help expectant mothers to get energized and get missing vitamins and minerals during this period. Among the useful characteristics, it should be noted the effect on reducing edema, which is not uncommon in pregnant women.

The main thing is not to forget to choose only young, and not overripe eggplants, in which the solanine content may be high.

Note to expectant mothers: the best option for pregnant women will be steamed or boiled eggplant dishes.

Is it possible with breastfeeding

In the first months of breastfeeding from eggplant, like many other products, it is better to abstain so as not to harm the baby's fragile digestive system. And from three to four months, mom can return the product to her diet.

Remember to start with a small amount to make sure the baby is not allergic or otherwise negative.

Folk recipes using eggplant

In folk medicine, there are recipes that use eggplant juice. The juice of this vegetable has excellent antiseptic properties and therefore it is advised to apply it to various wounds and sores on the skin. Juice is also used internally to treat some diseases, but with this method of therapy, it is imperative to take into account all contraindications and the dosage of the selected composition.

With hypertension, dry powder from the peel of a vegetable will help cope with the disease. For its preparation, dry skin is crushed in a coffee grinder and consumed in a teaspoon before meals. The same powder can be used to strengthen the gums by dissolving a teaspoon of the product in water and using this solution for rinsing.

Benefits for children

Eggplants should be introduced into the children's menu no earlier than three years old, when the child's digestive system is already completely ready to digest this product. Only then will the baby be able to get the maximum range of nutrients from the vegetable, strengthen his immune and nervous system.

It is best for children to give boiled or steamed fruits and only later offer them fried.

Weight Loss Benefits

It is difficult to think of a product more suitable for a dietary menu than eggplant: a minimum of calories and fat - what could be better for getting rid of extra pounds? The high fiber content of these fruits helps us feel full faster and can maintain this feeling for longer, while consuming less high-calorie meals. As a result, it contributes to weight loss.

When following a diet, it is best to use steamed or oven baked eggplants for food without adding oil.

How is eggplant eaten for diabetes?

Normalization of cholesterol levels is quite important for patients with type 1 and 2 diabetes mellitus, which will also be helped by dishes made from such popular "blue" ones.

Despite such a clear benefit for diabetics, one should be careful about the choice of cooking methods. Since eggplant during frying is able, like a porous sponge, to absorb a huge amount of oil, and, accordingly, to minimize its benefits, it is worth completely abandoning this method of culinary processing.

The most acceptable cooking methods are stewing with minimal addition of fat or boiling. In this case, dishes from the "blue" will be able to retain all their benefits without increasing the calorie content. It is useful to include a vegetable in complex dishes (stews, salads, caviar) when it is required to reduce the total calorie content and replace ingredients such as potatoes with it.

The benefits and harms of eggplant - a very interesting video! Worth seeing!

Cooking applications

To make eggplants a favorite dish of your loved ones, it is better not to forget about some of the peculiarities of their preparation.

1. This fruit goes well with the ingredients of classic vegetable stews such as courgettes, peppers or potatoes.
2. They can be stuffed with, for example, a mixture of cheese, crushed bread, eggs and tomatoes.
3. These fruits make excellent sauces, as well as eggplant caviar.

Eggplant is a godsend for those who want to try vegetarian dishes, because you can cook a lot of interesting dishes from it, for example, casseroles, cutlets, in order to diversify the diet without meat.

Note to the hostess: these fruits usually quickly absorb the oil in which they are cooked. To prevent this from happening, and the berry remains useful for the human body, it is enough to cut it into pieces and soak it for 15 minutes before cooking.

Whether to peel off the purple rind is a matter of taste and of each particular dish. For example, when baking in the oven or stuffing, the crust will help maintain its shape, and in stews, you can do without it.

Eggplants can even be eaten raw if desired. However, their taste is rather peculiar, with a bitter taste. In addition, you should be absolutely sure of their freshness: if the fruit, for example, has darkened inside, it is better not to eat it. It is believed that the benefits of raw fruits are no less than steamed ones, so I personally prefer to heat them before serving.

How to get rid of bitterness

Some housewives do not like to cook eggplant because of the bitter taste that they sometimes get. In fact, this can be easily avoided by soaking the fruits in salted water. After half an hour, you can wash the slices and start cooking them - the bitterness will no longer bother you.

Preparing eggplants for consumption

Use a stainless steel knife to butcher the eggplant. This will avoid darkening of the pulp due to contact with carbon steel.

You can eliminate the bitter taste by rubbing the eggplant with salt and leaving it for 30 minutes. Then the salt must be washed off with water. The procedure will soften the eggplant and prevent it from over-absorbing the cooking oil.

What is grown in the garden brings the greatest benefits to the body. Plant eggplants in the country and provide the body with vitamins for the whole year.

How to choose and store correctly

In order to choose the right eggplant when buying, it is enough to follow simple recommendations:

• take the fruit young and fresh, not green or overripe;
• the peel should be dense, dark, shiny, without external damage or dents;
• the berry should not have an unpleasant odor.

It is better to store them in the refrigerator, in the compartment for fruits and vegetables, where they can keep fresh for 7-10 days. You can keep it at room temperature for no more than a couple of days, then the fruits will start to deteriorate.

Some housewives freeze raw eggplants for the winter: for this, it is enough to cut the vegetable into slices, wash in cold water, then dry, put in a special plastic bag and put in the freezer.

I still advise you to use eggplants in your food while they are fresh, as when frozen, most of the beneficial properties will be lost.

You can read more about how best to store eggplants in a separate article on our website.

Rules for storage and selection of "blue"

To keep vitamins in vegetables, you need to store them properly. This requires:

• place them in a dark and cool place;
• too low temperatures will harm and turn the peel into a "wrinkled bag";
• if you wrap vegetables in parchment paper, they will remain unchanged longer;
• in suburban conditions, in the absence of a refrigerator, you can place them in clean sand.

The health benefits of eggplant last for 3-4 months. Further, vitamins are gradually destroyed.

So that eggplants do not harm, you need to be able to choose them. Pay attention to the following parameters:

• the peel should not be damaged and wrinkled;
• small rot can kill beneficial properties;
• the stalk must be intact;
• the young fruits of the plant are more useful, because they do not accumulate solanine, which can harm the body;
• if there is an opportunity to purchase white varieties of cultivated eggplant, it is better to choose them;
• fruits easily absorb harmful substances, so you should not buy a vegetable from sellers along the roads or in case of uncertainty about the pure production of a crop.

Harm and contraindications

Eggplant undoubtedly has many beneficial properties, but it also has certain contraindications.

First of all, we are talking about overripe fruits with a high content of a toxic substance - solanine. Poisoning with it has the following symptoms:

• vomiting;
• convulsions;
• diarrhea.

If you or your loved ones experience these symptoms after eating eggplant, seek immediate medical attention.

In addition, purple fruits should not be eaten for the following diseases:

• diabetes;
• diseases of the gastrointestinal tract during exacerbations.

Health Benefits of Consuming Eggplant

Let's take a closer look at why eggplant is good for you and how to use it in your diet.

Eggplant is a heart-healthy food

One reason to eat cooked eggplant with skin is because it's packed with heart-healthy antioxidants.

The compounds in the eggplant skins help protect the cardiovascular system. Grilling eggplants helps boost antioxidant levels, making them a functional food to keep your heart healthy.

Eggplant peels contain cardioprotective compounds that have a positive effect on blood pressure. The researchers concluded that eggplant can be used as food to control hypertension.

Eggplant contains compounds that help lower blood pressure in people with type 2 diabetes.

Eggplant contains nutrients that can help lower cholesterol levels. For example, eggplant juice helps to lower the level of "bad" LDL (Low Density Lipoprotein) cholesterol.

Eggplant is one of the foods you can add to your heart's diet to lower your risk of heart disease.

Eggplant is a food for diabetics

Since eggplant is a low-carb, high-fiber food, it is a good food if you are diagnosed with diabetes. However, there are a number of other reasons eggplant is beneficial for diabetes.

First of all, eggplant is a non-starchy vegetable with a low glycemic index - two important factors for diabetic-friendly foods.

Scientists have found that consuming foods rich in polyphenols, such as eggplant, can help lower blood sugar levels. The dark pigments in the eggplant skins help boost insulin secretion and inhibit the absorption of blood sugar.

The antioxidants in eggplant can help lower blood glucose levels. Eggplant is good for diabetics and is great for preventing blood glucose spikes after eating.

Eggplant promotes good digestion

The high fiber content of eggplant means that eating baked or fried eggplant chunks is good for your digestion.

One cup of cooked eggplant contains 10% of your daily fiber needs. Men need 30 to 38 grams of fiber a day, and women 21 to 25 grams.

Another reason eggplant is used as a beneficial ingredient in food is its high water content. Moisture and fiber are needed to maintain regular bowel movements and prevent hard, lumpy stools from forming.

Designed to improve digestion, eggplant contains probiotics that can improve gut health.

Eggplant is good for weight loss as part of a healthy diet

Low-calorie, fiber-rich eggplant can be added to your weight loss diet. They are able to nourish your body. Due to the rich content of cellulose, you feel full for longer.

One cup of boiled eggplant contains only 35 calories and is a low-fat and tasty addition to any diet. The high fiber content of eggplant helps increase satiety, which helps you eat less and snack less often.

Many weight loss diets recommend using eggplant instead of other higher calorie ingredients. Now you know what foods to eat if you want to burn belly fat.

Eggplant stimulates liver function

Fruits and vegetables rich in antioxidants, such as eggplant peels, are beneficial for maintaining liver health.

The phenolic acids and flavonoids in eggplant help reduce inflammation. Eggplant extracts improve liver and kidney function and lower blood fat levels.

To help your liver function properly, you must avoid bad habits that negatively affect your liver.

Increasing the amount of healthy liver foods in a person's diet can help prevent damage to this vital organ.

Eggplant has anti-cancer properties

Blue eggplant peel contains important antioxidants that can help prevent cancer.

The Cancer Institute says it's important to include plenty of fruits and vegetables in your diet to nourish and protect your body. Antioxidants from healthy foods help neutralize free radicals and help prevent cancer.

Eggplant peel extracts have the potential to help kill cancer cells. An anticancer compound called solasodin is also present in eggplant and may help prevent the spread of lung cancer.

Research has shown that anthocyanins from dark fruits and vegetables like eggplant can help prevent the spread of various types of cancer.

It is, of course, good to remember that the anti-cancer effect of eggplant has only been demonstrated in the laboratory, not in humans. However, most doctors agree that a diet high in fruits and vegetables will definitely help prevent cancer.

How to cook eggplant for your health and benefits

Eggplant is a versatile vegetable (berry) that can be easily eaten as a side dish or added to stews, curries, or other dishes.

Many people recommend chopping or chopping the eggplant, then sprinkle the pulp with salt and leave it on for 20-30 minutes. This helps draw out moisture, and most importantly, remove the bitter compounds in the eggplant.

Eggplants can be fried, baked, stewed in the oven and even dried. Just remember to leave edible skin on the fetus's body, as it contains many healthy phytochemicals. Eggplant seeds are also edible and do not need to be removed before cooking.

There is a recipe for a very quick, tasty and healthy eggplant dish.Cut 2 eggplants in half lengthways and bake the halves in the oven for 35 minutes. Remove the baked eggplants and place on plates. Add your favorite ingredients like garlic, lemon juice, tahini, cumin and olive oil and sprinkle with cheese. The dish will moderate your appetite and improve your health.

Steaming is perhaps the best way to cook an eggplant to prevent the loss of valuable antioxidants.

Don't worry, though. Baked or fried eggplants also contain significant amounts of antioxidant compounds.

Avoid frying, though, as eggplant tends to absorb a lot of oil. Although pre-salinization takes up water, which slightly reduces oil absorption.

Precautions and Side Effects of Eating Too Much Eggplant

There are no reported side effects of eating eggplant in reasonable amounts. However, one of the precautions to take when eating large amounts of eggplant is the oxalate content.

When this substance becomes too concentrated in the body, it can crystallize and increase the risk of kidney stones and joint inflammation in some people.

If you're concerned about oxalate, boiling eggplant can lower your oxalate levels by up to 87%.

Naturally, there is an individual intolerance. Allergies are the scourge of modern life. Some people show allergic reactions when eating eggplant. Be careful.