The Health Benefits of Eggplant
Eggplant, also known as aubergine in many parts of the world, is a glossy, purple-skinned vegetable that belongs to the nightshade family, which also includes tomatoes and potatoes. Though technically a fruit, it is commonly used as a vegetable in cooking. Native to India and Southeast Asia, they have become a staple in cuisines worldwide, from Mediterranean dishes like baba ghanoush and ratatouille to spicy curries in South Asia. Its mild, slightly bitter flavor and sponge-like texture allow it to absorb oils and flavors beautifully, making it ideal for roasting, grilling, or frying. Rich in antioxidants, fiber, and essential nutrients like potassium and vitamin B1, aubergine not only adds depth to dishes but also supports heart health and digestion.
As a representative of Mediterranean cuisine, eggplants have the advantage of being light and filling. A vegetable whose skin and flesh should be added to your summer menus to stay in shape and digest better. It is anti-aging and filled with benefits.
Antioxidant, light and not very sweet, eggplant is on the menu of the most health-conscious gourmets, provided, all the same, that you make sure to cook it without fat.
A vegetable with interesting nutritional values ​​for weight loss
Eggplant is particularly interesting for its richness in vitamin B9, fiber and potassium, as well as for its low-calorie content (35 kcal per 100 g). You can eat it without moderation, provided you prepare it well!
Nutrients Content per 100g
Water 92.9 g
Proteins 1.12 g
Alcohol –
Carbohydrates 2.39 g
Sugars                    2.39 g
Starch                    –
Dietary fiber          2.7 g
Lipids 0.14 g
Saturated fatty acids                    0.034 g
Monounsaturated fatty acids        0.016 g
Polyunsaturated fatty acids          0.076 g
Cholesterol                                    –
> Learn more about the nutrients in eggplant
Eggplants: A Fruit with Multiple Properties
They are low in calories and has a low glycemic index
With only 35 kcal per 100 g, eggplant ranks on the same level as grapefruit, spinach or raw red pepper. It is light, provided, of course, that you cook it steamed or stewed, and not with oil because it is a “sponge”!
The glycemic index of eggplants are also 20. It can therefore be eaten without the risk of raising blood sugar levels. This is perfect, in particular, for diabetics or those on a slimming diet.
Eggplants are Rich in Antioxidants That Are Good for The Heart
The skin is very rich in anthocyanins and chlorogenic acid, antioxidant substances that are very interesting for neutralizing free radicals. Consuming them regularly helps protect your body from cellular aging, cardiovascular diseases and certain cancers. Protection is reinforced by the presence of manganese, a nutrient that helps fight free radicals and copper.
The Benefits of Eggplants For The Liver
“Eggplant contains many compounds that promote the functioning of the liver and gallbladder, essential organs for evacuating toxins accumulated in the body. And its potassium stimulates kidney drainage,” explains a dietician-nutritionist. It is therefore an interesting food for cleansing the body.
Help Lower Cholesterol
Eggplants contain saponins, molecules with antioxidant properties, which lower the level of fats in the blood and reduce the oxidation of bad cholesterol. It should also be noted that the presence of phytosterols and soluble fibers also contributes to lowering this cholesterol level. The consumption of aubergine is therefore doubly recommended in the context of preventing cardiovascular diseases.
Good for Digestion And The Fight Against Constipation
Eggplant contains about 2.5 g of fiber per 100 g. “Soluble, they promote bacterial activity in the colon and stimulate the evacuation of food residues, improving digestion. They are useful in preventing colon cancer. And they quickly fill you up by providing volume in the stomach for few calories,” emphasizes VĂ©ronique LiĂ©geois.
Help in Weight Loss
Their water is recommended as part of a slimming diet for its richness in fiber and its action on cholesterol. It is advisable to infuse the eggplant skins in cold water for 24 hours and then drink this drink throughout the day. To accentuate the benefits, it is possible to add lemon juice.
Are Good for The Intestines?
Eggplant is rich in fiber (2.5 g per 100g), but it is mainly pectin. These are soluble fibers that act gently on the intestines. Aubergine is therefore an ally for the intestines. Especially since it is also rich in water, which makes it easier to go to the toilet.
Precautions And Contraindications: Why Not Eat Eggplant?
It contains oxalic acid, a compound that promotes the formation of kidney stones. It should therefore be consumed in moderation by people suffering from kidney stones or arthritis.
What are the Harmful Effects of Raw Eggplant?
Raw eggplant contains solanine, a toxin that is dangerous for the liver. It is therefore not recommended to eat this vegetable raw. However, solanine evaporates when cooked.
How to Choose Your Eggplant?
Eggplants are interesting because it is available all year round on market stalls. But its peak season is mainly from June to September.
The aubergine should be firm to the touch; with smooth, shiny skin, without spots and a beautiful deep purple; and with a collar and stalk that are always green. Also, choose a small or medium-sized vegetable.
Pay Attention To The Origin
Choose an eggplant grown locally and always choose organic farming for your fruits and vegetables to avoid exposing yourself to pesticides.
How to Store Your Eggplants?
They should be stored in a cool place between 10 and 12°C. There is no need to place them in your vegetable drawer, where it is too cold for them.
Eggplants are Native To India
They belong to the nightshade family. This vegetable traditionally grows in the Indo-Burmese region and today there are an impressive number of varieties in multiple colors. Today, they are typical of Mediterranean countries and their diet with a thousand health properties.
What Should I Do If the Flesh of My Eggplant Is Brown?
The flesh of the aubergine should be white. If it becomes brownish, soft and very fibrous, there is a strong chance that your eggplant is no longer edible. In this case, you can put it directly in the compost.
How to Cook? What To Pair It With?
They are eaten exclusively cooked, but to benefit from all its health benefits, we will always favor steaming or braising, and not with olive oil. The flesh is particularly appreciated as caviar.
They contains only 5 mg per 100 g of vitamin C. Which is not much. But you can increase your vitamin C intake by seasoning eggplant-based preparations with a large squeeze of lemon juice, whether they are eaten hot or cold
Is Eggplant Skin Edible?
The skin is edible and is all the more interesting because it contains many compounds with antioxidant properties. On the other hand, eggplant leaves contain solanine and can be toxic!
Recipe ideas
How To Make Roasted Aubergine Side Dish
How To Make Roasted Aubergine Dip
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