Eggplant, a vegetable from the nightshade family, is a nutrient-rich food that has been consumed in various cuisines worldwide.

It is a low-calorie food, rich in antioxidants and dietary fiber, as well as vitamins and minerals including vitamin C, vitamin K, potassium, magnesium, and folate.

The phytonutrients found in eggplant, such as chlorogenic acid and nasunin, have been demonstrated to have numerous health-promoting properties including antioxidant, anti-inflammatory, anti-cancer, and lipid-lowering effects.

In this article, we’ll explore the benefits of eating eggplant, so that you can make an informed decision about incorporating this superfood into your daily diet.

Eggplant, Image: freepik.com

What Are The Benefits Of Eating Eggplant?

Eggplants, also known as aubergines, are a popular vegetable in many cuisines around the world. Not only are they delicious, but they also offer a host of health benefits. Here are 15 health benefits of eggplants:

1. Loaded with Nutrients: Eggplant is a nutrient-dense food, rich in vitamins, minerals, and other beneficial compounds.

2. Promotes Heart Health: Eggplant may help to lower cholesterol levels and reduce the risk of heart attack and stroke.

3. Supports Digestive Health: Eggplant is high in dietary fiber, which promotes healthy digestion and helps prevent constipation.

4. May Aid in Weight Loss: Eggplant is low in calories and high in fiber, making it an excellent option for weight loss.

5. Can Help Control Blood Sugar: Eggplant has a low glycemic index, which means it can help control blood sugar levels.

6. May Protect Brain Function: Eggplant contains anthocyanins, a type of antioxidant that may protect against age-related cognitive decline.

7. Anti-inflammatory Properties: The antioxidants in eggplant may help reduce inflammation in the body, which can lead to chronic diseases.

8. May Improve Skin Health: Eggplant is rich in antioxidants and vitamins that may help improve skin health, including reducing signs of aging.

9. Strengthens Bones: Eggplant is a good source of calcium, which is important for maintaining strong and healthy bones.

10. Kidney Function: Eggplant may help improve kidney function and prevent kidney damage.

11. Supports Immune Health: The nutrients and antioxidants in eggplant may help boost immune function and reduce the risk of infections.

12. May Lower Cancer Risk: Eggplant contains several compounds with anti-cancer properties, including antioxidants and phytonutrients.

13. Good for Eye Health: Eggplant contains beta-carotene and other compounds that may help protect against age-related macular degeneration.

14. Boosts Cardiovascular Health: Eggplant is rich in antioxidants and other compounds that may help lower blood pressure and improve overall cardiovascular health.

15. Easy to Cook: Eggplant is a versatile vegetable that can be cooked in a variety of ways, making it an easy and convenient addition to any diet.

Eggplants are an excellent source of important vitamins, minerals, and antioxidants that can help promote good health and prevent numerous diseases. So, make sure to add eggplants to your diet to enjoy their numerous health benefits.

Related: 20 Amazing Benefits of Cucumber for a Balanced Lifestyle

Eggplant Nutrition Facts

Eggplant is a nutrient-rich vegetable that provides essential minerals such as calcium, iron, and magnesium, among others.

According to the United States Department of Agriculture (USDA), a 1-cup (82g) serving of eggplant contains various key nutrients:

• Calories: 20.5 kcal

• Water: 75.7 g

• Protein: 0.8 g

• Carbohydrate: 4.82 g

• Fiber: 2.46 g

• Iron: 0.189 g

• Folate: 18 μg

• Manganese: 0.19 mg

• Potassium: 188 mg

• Vitamin K: 2.87 μg

Eggplant also offers additional compounds like polyphenols, phytonutrients such as nasunin and chlorogenic acid, fatty acids, amino acids, vitamins B6 and E, and minerals.

Incorporating eggplant into your diet is simple and versatile. In the following sections, we will explore various ways to prepare and include this nutritious vegetable in your meals.

5 Easy Eggplant Recipes

Eggplant, Image: freepik.com

1 – Eggplant Parmesan:

What You Need:

• 1 large eggplant

• 1 cup breadcrumbs

• 1 cup grated Parmesan cheese

• 2 cups marinara sauce

• 2 cups shredded mozzarella cheese

• Fresh basil leaves (optional)

How to Prepare:

1. Preheat the oven to 375°F (190°C).

2. Slice the eggplant into 1/2-inch thick rounds.

3. In a shallow dish, combine breadcrumbs and grated Parmesan cheese.

4. Dip each eggplant slice into the breadcrumb mixture, coating both sides.

5. Place the coated slices on a baking sheet and bake for 20 minutes.

6. In a baking dish, spread a layer of marinara sauce.

7. Arrange half of the baked eggplant slices on top of the sauce.

8. Cover with another layer of marinara sauce and sprinkle with mozzarella cheese.

9. Repeat the layers with the remaining ingredients.

10. Bake for 25 minutes, or until the cheese is melted and bubbly.

11. Garnish with fresh basil leaves (optional) and serve.

2 – Grilled Eggplant with Balsamic Glaze:

What You Need:

• 1 large eggplant

• 2 tablespoons olive oil

• Salt and pepper to taste

• 1/4 cup balsamic vinegar

• Fresh basil leaves (optional)

How to Prepare:

1. Preheat the grill to medium-high heat.

2. Slice the eggplant into 1/2-inch thick rounds.

3. Brush both sides of the eggplant slices with olive oil and season with salt and pepper.

4. Grill the eggplant slices for about 3-4 minutes per side, until tender and grill marks appear.

5. Meanwhile, in a small saucepan, heat the balsamic vinegar over medium heat until it thickens into a glaze consistency.

6. Remove the grilled eggplant from the grill and drizzle with the balsamic glaze.

7. Garnish with fresh basil leaves (optional) and serve.

3 – Roasted Eggplant with Garlic and Herbs:

What You Need:

• 1 large eggplant

• 3 cloves garlic, minced

• 2 tablespoons olive oil

• 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)

• Salt and pepper to taste

• Fresh parsley for garnish (optional)

How to Prepare:

1. Preheat the oven to 400°F (200°C).

2. Slice the eggplant into 1/2-inch thick rounds or cubes.

3. In a bowl, combine minced garlic, olive oil, dried herbs, salt, and pepper.

4. Toss the eggplant slices or cubes in the garlic and herb mixture until evenly coated.

5. Place the coated eggplant on a baking sheet and spread them out in a single layer.

6. Roast in the oven for 20-25 minutes, or until the eggplant is golden and tender.

7. Garnish with fresh parsley (optional) and serve.

4 – Eggplant Stir-Fry:

What You Need:

• 1 large eggplant

• 2 tablespoons soy sauce

• 1 tablespoon hoisin sauce

• 1 tablespoon sesame oil

• 2 cloves garlic, minced

• 1 teaspoon grated ginger

• 1 bell pepper, sliced

• 1 onion, sliced

• Optional: protein of your choice (such as tofu, chicken, or shrimp)

How to Prepare:

1. Slice the eggplant into thin strips or cubes.

2. In a small bowl, mix together soy sauce, hoisin sauce, and sesame oil.

3. Heat a large skillet or wok over medium-high heat and add some oil.

4. Add minced garlic and grated ginger to the skillet and cook for about 1 minute.

5. If using protein, add it to the skillet and cook until cooked through.

6. Add the eggplant, bell pepper, and onion to the skillet and stir-fry for 5-7 minutes, or until the vegetables are tender.

7. Pour the sauce mixture over the vegetables and stir to coat evenly.

8. Continue cooking for another 2-3 minutes.

9. Serve the stir-fry hot with rice or noodles.

5 – Eggplant Caponata:

What You Need:

• 1 large eggplant

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 can (14 oz) diced tomatoes

• 1/4 cup chopped olives

• 2 tablespoons capers

• 2 tablespoons red wine vinegar

• 2 tablespoons olive oil

• Salt and pepper to taste

• Fresh basil leaves for garnish (optional)

How to Prepare:

1. Dice the eggplant into small cubes.

2. Heat olive oil in a large skillet over medium heat.

3. Add the chopped onion and minced garlic to the skillet and sauté until softened.

4. Add the eggplant to the skillet and cook for about 10 minutes, until softened.

5. Stir in the diced tomatoes, olives, capers, red wine vinegar, salt, and pepper.

6. Reduce the heat to low and let the mixture simmer for 15-20 minutes, stirring occasionally.

7. Remove from heat and let it cool slightly.

8. Garnish with fresh basil leaves (optional) and serve as a dip or topping for crusty bread.

Read-Also: Is it Healthy To Eat Carrots Every Day?

Frequently Asked Questions

Now that you have a deep understanding of the benefits of Eggplants (Aubergines) there might be some questions that must be bothering you. In the below section, we will try and answer some of the most commonly asked questions about Eggplants.

Summary

In Summary, eggplants are versatile and nutrient-rich vegetable that can be enjoyed in a variety of dishes. They are low in calories and high in fiber, vitamins, and minerals, making them a great addition to any healthy diet.

Whether roasted, grilled, sautéed, or fried, eggplants offer a unique flavor and texture that can elevate any dish. With their many health benefits and culinary uses, eggplants are definitely worth incorporating into your regular meal rotation.