Eggplant: 11 Nutrition Facts And Health Benefits

Before explaining the benefits of eggplant, let me briefly explain the health nutrients of eggplant.

Eggplants are nutritious and contain a variety of vitamins, minerals, and fiber that the body needs to be healthy and function properly.

  • Vitamin C: maintains healthy cells and maintains healthy blood vessels, bones, and skin.
  • Vitamin B6: helps immune function and the formation of hemoglobin.
  • Vitamin K: a vitamin that the body needs for blood clotting and wound healing.
  • Magnesium: supports muscle and nerve function in the body.
  • Potassium - Helps the muscles that control heart rate and breathing work.
  • Thiamine: plays an important role in the breakdown of carbohydrates into energy needed by the body.
  • Folate: needed in the bone marrow to make white and red blood cells and to make DNA.

Besides this, eggplant also contains small amounts of nutrients like copper, manganese, folate, and niacin.

1. Eggplants are good for heart health.

The health benefits of eggplant can positively affect heart health.

Fiber, vitamin B6, vitamin C, and potassium are many nutrients found in eggplant. These nutrients can have a positive effect on your cardiovascular health.

For example, fiber can help reduce the amount of cholesterol your body absorbs. High cholesterol can cause a buildup of fat that sticks to blood vessels. These deposits can grow and make it difficult for blood to pass through the arteries.

This, in turn, can increase blood pressure, which can eventually lead to terrible illnesses like heart attacks or strokes.

The fiber in eggplant binds the cholesterol that the body absorbs with the bile in the digestive system, allowing the body to eliminate it naturally.

The potassium in eggplant is essential for the functioning of the body. Regulates and strengthens muscle and heart contractions. Strengthening the heart greatly reduces the chances of high blood pressure or a heart attack.

An increased risk of heart disease and stroke is associated with high levels of a protein called homocysteine in the blood. The B vitamins found in eggplant help reduce homocysteine levels.

2. Eggplant is good for preventing anemia.

Another health benefit of eggplant is that it can prevent iron deficiency anemia.

Iron deficiency anemia causes a variety of symptoms, including fatigue, lack of energy, pale skin, palpitations, and shortness of breath. Iron deficiency is more common in women than in men.

Iron plays an important role in the production of red blood cells that carry oxygen to the body. Lack of iron means that fewer red blood cells carry less oxygen to the body. This causes symptoms such as fatigue and shortness of breath.

Eggplants are also rich in copper, which along with iron plays an important role in the production of red blood cells.

3. Eggplants help improve cognitive function.

One of the other benefits of eggplant is that it helps improve the health of cognitive function.

Eggplants contain high levels of anthocyanins, nasnin, which makes the skin of these vegetables purple.

Anthocyanins are a type of flavonoid, a compound with antioxidant properties. Nasnin helps prevent inflammation in nerve tissue. Neuroinflammation is the cause of diseases like Parkinson’s and Alzheimer’s.

Anthocyanins promote blood flow to the brain. Good blood flow to the brain supports cognitive functions, including memory, learning, problem solving, and decision-making.

Therefore, maintaining and improving memory and cognitive function could help prevent age-related brain diseases.

Studies have shown that eggplant nasnin can help keep your brain healthy and safe by breaking down fats in the brain that can cause cell damage.

Eggplants are also rich in phytonutrients like chlorogenic acid and potassium. Chlorogenic acid is another effective antioxidant for lowering blood pressure and controlling blood sugar.

Potassium is essential for the body and can act as a vasodilator. As the blood vessels dilate, oxygen-rich blood reaches the brain, providing health benefits similar to those of the anthocyanins mentioned above.

4. Eggplants help you lose weight.

Eggplant’s low calorie and carbohydrate levels and high amounts of fiber and protein also mean that it is effective for weight loss.

Eggplant also contains minimal fat and cholesterol, making it a very beneficial food for those trying to lose weight.

5. Eggplant helps digestion.

One of the other health benefits of eggplant is its ability to aid digestion.

Due to its rich fiber content, eggplant acts as a natural laxative that improves the functioning of the digestive system. Including eggplant as part of your diet will help with regular bowel movements.

It means that eating eggplant as a natural laxative can help people suffering from constipation.

Also, the rich fibrous health properties of eggplant mean that it can prevent the risk of inflammation in the digestive system. Fiber is a powerful antioxidant that fights inflammation.

Inflammation of the digestive system causes symptoms such as diarrhea, fatigue, fever, abdominal pain, and weight loss and is associated with Crohn’s disease and ulcerative colitis.

However, while eggplants in moderate amounts can help prevent inflammation from developing, eating too many eggplants can actually promote inflammation.

This is because eggplants contain an enzyme called cholinesterase. An excess of cholinesterase can potentially cause inflammation by blocking other anti-inflammatory substances in the body.

6. Eggplants help cancer.

The greatest health properties of eggplant are its cancer-fighting benefits. Eggplant has antioxidant properties.

In particular, antioxidants have the effect of protecting the body from free radicals, molecules that can damage cells.

A phenomenon called oxidative stress can severely alter cell membranes and other structures such as proteins, lipids, lipoproteins, and DNA. Oxidative stress can occur when cells cannot adequately destroy excess free radicals in the body.

Free radicals have been linked to degenerative processes in the body, including aging, as well as diseases such as cancer, dementia, arthritis, cardiovascular problems, and Parkinson’s.

Eggplants are also rich in manganese. One of the health benefits of manganese is that it can fight free radicals that can harm the body. Maintaining adequate levels of this antioxidant in the body can protect cells and prevent or delay the diseases mentioned above.

7. Eggplant helps control blood sugar.

An added benefit of eggplant is its ability to regulate blood sugar levels.

Eggplants can help maintain healthy blood sugar levels due to their high fiber content. Fiber prevents spikes in blood sugar levels by decreasing the absorption and rate of sugar in the body.

Eggplants specifically contain natural plant compounds called polyphenols. Polyphenols contain antioxidants and can reduce inflammation and improve brain function.

Polyphenols also stimulate the secretion of insulin, a key hormone that keeps blood sugar stable.

Eggplant anthocyanins also help treat diabetes. Anthocyanins help prevent insulin resistance in people with diabetes.

8. Eggplants are good for eye health.

Another characteristic of eggplant is that it is rich in the antioxidant lutein. Lutein is classified as one of two carotenoids, pigments found in the eye that are responsible for protecting the eye from damage. Lutein deficiency causes eye diseases such as macular degeneration (AMD) and cataracts.

AMD tends to occur in people ages 50 to 60.

The antioxidant properties of rich eggplants have positive effects in delaying and reducing the effects of AMD.

Eating eggplants can also help reduce intraocular pressure. High eye pressure can cause blurred vision, eye pain, and blurred vision.

9. Eggplants have properties for bone health.

Eggplants can help improve bone density and reduce the risk of osteoporosis. Eggplants contain nutrients like calcium, magnesium, and potassium, which help increase bone strength.

10. Eggplant helps with birth defects.

Eggplant contains folic acid, which is essential for pregnant women. Eating a diet rich in folic acid can help prevent birth defects. Folic acid deficiency causes problems for both the mother and the fetus.

11. Eggplant has health benefits for the skin.

Eggplant is rich in vitamins, minerals, anthocyanins, and antioxidants. Studies have shown that these properties can help improve skin tone and delay aging.

Nutrients per 100g of eggplant

  • Calories: 24 Kcal
  • Total carbohydrates: 5.7 g
  • Protein: 1 g
  • Total fat: 0.19 g
  • Dietary fiber: 3.4 g
  • Vitamin A: 27 IU
  • Folic acid: 22 ug
  • Vitamin B: 1.09 mg
  • Vitamin C: 2.2 mg
  • Vitamin E: 0.3 mg
  • Vitamin K: 3.5 ug
  • Calcium: 9.0 mg
  • Copper: 0.082 mg
  • Iron: 0.24 mg
  • Magnesium: 14 mg
  • Manganese: 0.25 mg
  • Potassium: 230 mg
  • Sodium: 2.0 mg
  • Zinc: 0.16 mg

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