Eggplant or Brinjal is a nutritious vegetable that grows on the tree of the same name and belongs to the Solanaceae family of the flowering plant. It is native to India but is now grown in many regions of the world. Nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc in eggplant provide several health and beauty benefits.
Nutrition Chart of Eggplant (Brinjal)
Health Benefits of Eggplant (Brinjal)
Following are the major health benefits of eggplant.
(1) Keeps Our Digestive System Healthy
Eggplant is good for the stomach and improves our digestive health.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and carotenoids, etc in eggplant protect our digestive system from free radical damage and minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, and stomach cancer, etc.
The laxative properties of dietary fibers in eggplant improves bowel movement, aids in stool elimination, and thus relieve constipation and other gastrointestinal issues like abdominal pain, irritable bowel syndrome, gas, bloating and flatulence, etc.
Other nutrients like zinc, iron, magnesium, and folate, etc also improves our digestive health.
(2) Promotes Weight Loss
Eggplant is beneficial for individuals who would like to get rid of some extra pounds because of its low calorific value.
Eating 100 grams of eggplant provides 25 calories of energy.
Dietary fibers in eggplant provide stomach satiety, controls our urge to eat again and again, and thus controls overeating which is a prime cause of obesity.
Raw eggplant contains 92% water that helps in weight management as it reduces calorie overload, controls overeating, improves digestion, and increases absorption of nutrients.
(3) Reduces The Risk Of Cancers
Vitamin C, Vitamin A, and other relevant compounds like nasunin, chlorogenic aid, polyphenols, and carotenoids, etc in eggplant protect our cells from free radical damage and reduce the risk of several cancers like colon cancer, abdominal cancer, lung cancer, pancreatic cancer, stomach cancer, breast cancer, and prostate cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
(4) Make Our Bones Stronger
Eggplant strengthens our bones and teeth due to the presence of bone-strengthening minerals like calcium, potassium, and magnesium, etc in it.
Calcium promotes the growth and development of the bones, and lack of this mineral may increase the risk of bone disorders like osteoporosis.
Potassium neutralizes acid load, reduces loss of calcium from the bones, and thus improves bone density.
Magnesium also improves bone density and thus contributes to better bone health.
Manganese in eggplant increases calcium absorption and improves the bone mineral density of the spinal column.
Vitamin C, an anti-inflammatory compound in eggplant minimizes pain and inflammation caused by osteoarthritis, a condition in which protective tissues at the ends of bones wear down.
Other nutrients like zinc, phosphorus, and folate, etc also aid in making our bones healthier.
(5) Reduces The Risk Of Anemia
Iron-induced anemia is a blood disorder mainly caused by the deficiency of iron in the body. It gives rise to symptoms like fatigue, weakness, pale skin, irregular heartbeat, shortness of breath, dizziness, chest pain, and cold hands or feet, etc.
Iron, a vital mineral present in the eggplant aids in the prevention and treatment of Iron-induced anemia as it increases the production of red blood cells that carries oxygenated blood to cells and tissues and provides nourishment to them.
Vitamin C and copper present in eggplant increase iron absorption in the body and are beneficial against anemia.
(6) Good For Brain
Eggplant is good for the brain and improves our neurological health.
Antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in the eggplant protects our brain cells or the neurons from free radical damage, and thus minimizes the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Other nutrients like iron, potassium, zinc, iron, and magnesium, etc in the eggplant also contribute to neurological health as they provide several cognitive benefits like a sharper memory, better focus, improved concentration, and reduced mental confusion, etc.
(7) Regulates High Blood Pressure
Potassium present in the eggplant is a natural vasodilator that relaxes our blood vessels, improves blood circulation, and thus provides relief from high blood pressure or hypertension.
Hypertension is a silent killer that affects millions of people around the world and gives rise to various health problems like severe headaches, nose bleed, chest pain, fatigue, irregular heartbeat, difficulty in breathing, vision problems, and blood in urine, etc.
Zinc and magnesium in eggplant also aid in regulating high blood pressure.
Consume eggplant in moderation as over-intake of potassium may lower the blood pressure to an abnormally low level and may give rise to hypotension with symptoms such as dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.
If you are already on blood pressure medication, then consume eggplant after having a word with your doctor to avoid the risk of food-drug intolerance.
(8) Manages Cholesterol Level
Dietary fibers in eggplant reduce LDL cholesterol in the body and prevent the accumulation of plaque and fat deposits in the arteries.
This minimizes the risk of atherosclerosis, a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls, and is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(9) Provides Cardiovascular Benefits
Eggplant improves our cardiovascular health due to the presence of essential nutrients in them.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and carotenoids, etc in eggplant protect our cardiovascular system from free radical damage.
Eggplant contains dietary fibers that reduce LDL cholesterol and thus minimizes the risk of atherosclerosis which is a leading cause of several cardiovascular problems.
Potassium in it relaxes our blood vessels and controls hypertension or high blood pressure which is a major cause of several cardiovascular and other health problems.
Other nutrients like zinc, iron, magnesium, manganese, and copper, etc in eggplant also contribute to our cardiovascular health.
(10) Regulates Blood Sugar Level
With a low glycemic index of 10, eggplant slows down the rate at which sugar is released into the bloodstream, prevents a sudden spike in blood sugar level, and thus helps in managing diabetes.
The dietary fibers in it reduce sugar absorption by the bloodstream and help in controlling blood sugar levels.
Eat eggplants in moderation as overeating them may drop the blood sugar to an abnormally low level giving rise to hypoglycemia with symptoms like shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.
If you are on diabetic medication, then add eggplant to your diet after having a word with your doctor to avoid the risk of food-drug intolerance.
(11) Beneficial During Pregnancy
Essential nutrients like vitamins, minerals, and antioxidants, etc make eggplant beneficial during pregnancy.
Vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc in eggplant protect the uterus and the fetus developing in the womb from free radical damage.
Folate or folic acid present in the eggplant is an essential mineral for the brain as it improves cognitive development and minimizes the risk of neural tube defects like spina bifida and anencephaly.
Other nutrients like zinc, iron, potassium, magnesium, choline, and manganese, etc also play an important role in maintaining a healthy pregnancy.
As it has a low glycemic index of 10, it regulates blood sugar and minimizes the risk of gestational diabetes.
Consult your doctor before adding eggplant to your diet to avoid food-drug intolerance and ensure the safety of both pregnant women and the fetus developing in them.
(12) Wonderful Immunity Booster
Eggplant strengthens the immune system, the defense mechanism of our body that aids in the prevention and treatment of various microbial infections, diseases, and as well as external injuries, and wounds.
Antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in eggplant protect our immune cells or the white blood cells from free radical damage and thus strengthens our immune system.
Vitamin C enhances the production of white blood cells, and further strengthens our immunity.
With stronger immunity, our risk of getting a cough, cold, fever, and flu diminishes significantly.
The antimicrobial properties of eggplant prevent various bacterial, viral, and fungal infections.
Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in eggplant also contribute to better immune health.
Beauty Benefits Of Eggplant For Skin
Some major beauty benefits of eggplant for skin are as follows.
(1) Provides Anti-Aging Benefits
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in eggplant protects our skin cells from the free radical damage, and reduce various signs of premature aging like fine lines, wrinkles, age spots, dark spots, freckles, and skin blemishes, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and in doing so they cause oxidative damage to them.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and saggy skin.
Anthocyanins, an inflammatory compound present in the eggplant reduces skin inflammation and minimizes the risk of several skin problems.
As per anecdote evidence, rubbing freshly cut eggplant slices for 4-5 minutes on the freckle infected area lightens the appearance of moles and freckles.
Chlorogenic acid present in the eggplant protects the DNA from mutation and thus minimizes the risk of skin cancer.
(2) Make Our Skin Soft Supple and Radiant
The abundance of water in eggplant (around 92 percent) keeps our skin moisturized, and smoothens it.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, anthocyanins, carotenoids, etc in eggplant protect the skin from free radical damage and minimizes various signs of premature aging.
Other nutrients like vitamins and minerals in the eggplant nourish our skin and improve skin radiance.
causing oxidative stress to our skin cells and thus reduces the risk of the development of various types of cancers.
(3) As A Skin Toner
The rich nutritious profile of eggplant makes it a wonderful skin toner that improves skin firmness and provides relief from frown lines, crows feet, etc.
For skin toning, mix a small amount of witch hazel into eggplant juice and keep it in the refrigerator.
Use it as a skin toner to improve skin health and smoothness.
Beauty Benefits Of Eggplant For Hair
(1) Promotes Hair Growth
Essential nutrients like vitamins, minerals, and antioxidants, etc in eggplant nourish our hair follicles and scalp and keep them healthy.
Antioxidants like vitamin C, vitamin A and other relevant compounds like phytonutrients and polyphenols protect our hair follicles and scalp from free radical damage and improves scalp health.
Other nutrients like zinc, iron, folate, and potassium in eggplant improve blood circulation in the scalp, nourishes our hair follicles and scalp, and promote the growth of new hair follicles.
Consuming eggplant and as well topical application of eggplant water or eggplant juice is equally beneficial for the same.
This article provides general information about the topic, and should not be taken as medical advice or as an alternative to medical advice treatment or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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