Health Benefits of Eggplant:
1. Heart Health;
Eggplant contains fiber, potassium, vitamin C, vitamin B6, and antioxidants, all of which support cardiovascular health.
A 2019 review found that consuming flavonoid-rich foods, including anthocyanins, reduces inflammation markers associated with heart disease.
A 2013 study showed that middle-aged women who consumed more than three servings of blueberries and strawberries per week – both rich in anthocyanins – had a 32% lower risk of heart disease than those who consumed fewer berries.
Another survey revealed that women with higher anthocyanin intake had significantly lower blo.od pressure and were less likely to develop arterial stiffness.
2. Cholesterol Regulation:
Eggplant’s fiber content may help regulate cholesterol levels. A 96g serving of cooked eggplant contains about 2.4g of fiber.
A 2014 study on rodents found that chlorogenic acid, the primary antioxidant in eggplant, helped reduce “bad” cholesterol (LDL) and decreased the risk of non-alcoholic fatty liver disease (NAFLD).
4. Cognitive Function:
Animal studies suggest that nasunin, an anthocyanin found in eggplant skin, may protect brain cell membranes from free radical da.mage.
Nasunin also aids in nutrient transport into cells and waste removal.
Additionally, anthocyanins help:
Reduce neuroinflammation
Improve blood flow to the brain
Prevent memory loss and age-related cognitive decline
6. Eye Health:
Eggplant contains lutein and zeaxanthin, antioxidants that support vision. Lutein may help prevent age-related macular degeneration (AMD), a condition that can cause vision loss in older adults.
Eggplant is delicious, but not everyone should eat it. Here are the people who should absolutely avoid this vegetable:
1. People with Anemia or Iron Deficiency:
Eggplant skin contains anthocyanin. This substance “captures” iron ions present in other foods and in the body, hindering the body’s absorption of iron. Additionally, it also affects the absorption of zinc and copper ions. Therefore, people with anemia or iron deficiency should avoid eating eggplant and instead, consume iron-rich foods like red meat and animal liver.
2. People with Stomach Issues:
As a food with a cooling nature, eating too much eggplant can cause stomach discomfort and lead to diarrhea. Therefore, individuals with stomach problems should limit their intake of this vegetable.
3. People with Poor Digestive Function:
Even though they might not experience stomach aches or indigestion like children, individuals with poor digestive function can still feel discomfort when eating eggplant due to its tough and hard skin. If they want to eat eggplant, this group should peel the skin to reduce the burden on their stomach.
4. People with Kidney Disease:
Eggplant contains a large amount of oxalate – a type of acid found in plants. Consuming too much can lead to kidney stones. Hence, people with kidney disease should avoid eating eggplant.
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