The benefits of eggplant – 7 surprising facts. Eggplant will help you lose weight, saturate the body with antioxidants and diversify the menu. Here are 7 reasons to love him.
Eggplant belongs to the nightshade family and is used in many national cuisines around the world. Although considered a vegetable, eggplant is actually a fruit because it grows on a flowering plant and contains seeds. There are many varieties of eggplant that vary in size and color. In our latitudes, eggplants with a dark purple color are most common, but they can be red, green or even black. In addition to the fact that eggplant in recipes will give a dish a pleasant texture and mild taste, this vegetable can also bring tremendous health benefits. In this article, we will take a closer look at 7 amazing properties of eggplant to maintain health.
Rich in nutrients
Eggplant is considered a highly nutritious food, meaning that it is high in vitamins, minerals and fiber with very few calories. Just 100 grams of raw eggplant contains:
|Of which fiber||
11% RDI *
6% of the RDI
6% of the RDI
5% of the RDI
4% of the RDI
* RSN is the recommended daily allowance
Eggplant also contains small amounts of other nutrients, including niacin, magnesium, and copper. Conclusion:
Eggplant provides an adequate supply of fiber, vitamins and minerals with a low calorie content.
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Rich in antioxidants
Besides a variety of vitamins and minerals, eggplants are high in antioxidants. Antioxidants are substances that help protect the body from damage caused by harmful compounds known as free radicals. Research has shown that antioxidants can help prevent chronic disease and even reduce the chances of cancer. Eggplants are especially rich in anthocyanins, special pigments with antioxidant properties that are responsible for their rich color. In particular, this vegetable contains a particularly useful type of anthocyanins – nasunin. In fact, numerous laboratory studies have confirmed that this substance is able to protect the cells of the body from damage caused by free radicals. Conclusion:
Eggplant contains a lot of anthocyanins, pigmenting substances with antioxidant properties that protect cells from damage.
Reduce the risk of heart diseases
Thanks to its antioxidant content, eggplant has been shown to reduce the risk of cardiovascular disease, according to several studies. Thus, rabbits with high blood cholesterol levels were given 10 ml of eggplant juice daily for two weeks. At the end of the experiment, they had lower levels of “bad” cholesterol (triglycerides and LDL, two blood test markers that can lead to an increased risk of heart disease as they grow). Other studies have shown that eggplant may have a protective effect on the heart muscle. The animals were fed raw or fried eggplants for 30 days. In both cases, there was an improvement in heart function and a decrease in the severity of the heart attack. While these are promising results, it is important to note that the studies were conducted exclusively in animals and in test tubes. More research is needed to more accurately assess the effects of eggplant on heart muscle health in humans. Conclusion:
Some animal studies have shown that eggplant can improve heart muscle health and lower cholesterol (LDL and triglyceride) levels, although human studies are needed to validate.
Helps control blood sugar
Adding eggplant to your diet will help control blood glucose levels due to its high fiber content. Fiber lowers blood sugar levels by slowing down the rate of digestion and absorption of sugars in the body. Slower absorption of nutrients keeps blood glucose levels at the same level and prevents spikes and drops. In addition, polyphenols, or natural plant compounds found in this vegetable, reduce the absorption of sugar and increase the secretion of insulin, the hormone responsible for controlling blood sugar levels. One laboratory study looked at polyphenol-fortified eggplant extracts. Research has shown that polyphenols reduce the level of specific enzymes in the body that affect the absorption of sugars, thereby helping to lower blood sugar levels. Eggplant fits well on a diabetic menu that includes high-fiber foods, whole grains, and vegetables. Conclusion:
Eggplant is high in fiber and polyphenols, which can help lower blood sugar.
Help to lose weight
Eggplant is high in fiber and low in calories, making it a great dietary item on any weight loss menu. Fiber travels slowly through the digestive tract and causes a feeling of fullness and fullness, which helps to limit the amount of calories you eat. Every 100 grams of raw eggplant contains 3.5 grams of fiber and only 40 calories. In addition, eggplant can be used in many recipes as a substitute for other high-calorie foods. Conclusion:
Eggplants are high in fiber and low in calories, so eating them promotes weight loss and is great for drying. This vegetable can be used as a healthier alternative to high-calorie, unhealthy ingredients in a wide variety of recipes.
Have Cancer Fight Potential
Eggplant contains several substances that show high potential for fighting cancer cells. For example, solasodin-rhamnosyl glycosides (SRG) are a type of compound found in some nightshade crops, including eggplant. Several animal experiments have shown that SRG can kill cancer cells and can also reduce the likelihood of certain cancers recurring. Although there is a limited body of research on this topic, SRGs have been shown to be particularly effective against skin cancer when applied directly to the skin with eggplant juice. In addition, it has been found that eating large amounts of fruits and vegetables, such as eggplant, may protect against certain types of cancer. A review combining approximately 200 different studies found that eating fruits and vegetables was associated with a lower risk of pancreatic, stomach, rectal, bladder, cervical, and breast cancers. However, more research is needed to determine how the compounds found in eggplant may specifically affect human cancer. Conclusion:
Eggplant contains solasodin-rhamnosyl glycosides (SRGs), which laboratory studies have shown may help treat cancer. Eating more fruits and vegetables can also protect against certain cancers.
It is very easy to add them to the menu.
Grilled eggplant. Eggplant is versatile and can be easily added to any diet. It can be baked, pan-fried or grilled, sautéed and enjoyed with a drizzle of olive oil and some aromatic spices. Eggplant is also great as a low-calorie substitute for many high-calorie ingredients. This will help you reduce calories, lose weight, and at the same time enrich your diet with fiber and nutrients. Conclusion:
Eggplant is a versatile ingredient that can be used in dozens of different ways.
Eggplant is a low-calorie yet highly nutritious food that is rich in valuable nutrients and has many health benefits. In addition to the fact that this vegetable will complement and diversify any menu, it will also help protect the heart muscle and prevent an increase in blood sugar, which is especially important for those who are engaged in fitness and monitor their body.
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