Why should you eat eggplant regularly?

SKĐS - Eggplant is not only a familiar ingredient in Vietnamese family meals but also a "nutritional powerhouse" that is good for health. Rich in antioxidants, low in carbohydrates and high in fiber, eggplant helps support cardiovascular health, improve digestion and prevent many chronic diseases when eaten regularly.

Besides its distinctive flavor and ease of preparation, eggplant is highly valued by nutritionists for its many beneficial compounds such as anthocyanins and chlorogenic acid – powerful antioxidants that help protect cells from damage. Maintaining a habit of eating eggplant a few times a week can bring significant health benefits, from improving digestion to reducing the risk of cardiovascular disease.

1. Nutritional value of eggplant

Content

• 1. Nutritional value of eggplant
• 2. Benefits of eggplant
• 2.1. Eggplant helps with weight management.
• 2.2. Supplementing with a variety of nutrients
• 2.3. Protection against heart disease
• 2.4. Blood sugar control
• 2.5. Protecting brain health
• 2.6. Anticancer effects
• 2.7. Supplementing with antioxidants
• 3. Some risks of eating eggplant

A cup of diced raw eggplant (approximately 82 grams) provides a modest but balanced amount of nutrients, suitable for a healthy diet:

• Energy: 20.5 calories
• Fat: 0.1 g
• Sodium: 1.6 mg
• Carbohydrate: 4.8 g
• Fiber: 2.5 g
• Added sugar: 0 g
• Protein: 0.8 g

Thanks to its high fiber content and low calories, eggplant is an ideal food to add to a weight-loss diet or a diet rich in vegetables.

2. Benefits of eggplant

2.1. Eggplant helps with weight management.

There are three reasons why eggplant is a helpful food for weight management:

- Low in carbohydrates: Eggplant is a non-starchy vegetable with a low carbohydrate content, making it suitable for low-carb diets – a method proven to support weight loss. A serving of eggplant (about 1 cup, roughly the size of a baseball) contains only about 5 grams of carbohydrates.

- Rich in fiber: Eggplant provides a generous amount of fiber, which helps increase meal volume and create a feeling of fullness for longer. This allows you to control portion sizes and reduce snacking, supporting effective weight loss.

- Low in calories: With only about 20.5 calories per cup of diced raw eggplant, this vegetable is easy to incorporate into your weight-loss diet without worrying about consuming too much energy.

Eggplant is not only a familiar ingredient in Vietnamese family meals but also a "nutritional powerhouse" that is good for health.

2.2. Supplementing with a variety of nutrients

Eggplant is a rich source of essential vitamins and minerals, contributing to overall health. A serving of eggplant can provide the following important nutrients:

- Manganese: This mineral is essential for the metabolism of carbohydrates, cholesterol, and glucose (sugar), and also helps in bone formation and strengthens the immune system.

- Folate: Helps the body produce DNA and red blood cells, and plays a crucial role in preventing birth defects during pregnancy.

- Potassium: An electrolyte that supports the normal functioning of the heart, muscles, and nervous system, helps balance blood pressure, and maintains cardiovascular health.

2.3. Protection against heart disease

Eggplant can contribute to cardiovascular health due to its high content of powerful antioxidants. Among these, anthocyanin – the natural pigment that gives eggplant its characteristic purple color – helps prevent the oxidation of low-density lipoprotein (LDL) cholesterol. Limiting this oxidation is crucial, as high LDL cholesterol can cause atherosclerosis, increasing the risk of heart attack and stroke.

2.4. Blood sugar control

Eggplant is one of the non-starchy vegetables with a low glycemic index (GI), meaning it raises blood sugar levels slowly, helping to limit sudden spikes. This is especially beneficial for people with diabetes, who need to carefully manage their daily blood sugar levels.

Additionally, the abundant fiber in eggplant helps regulate blood sugar by slowing down the absorption of sugar into the bloodstream, helping to maintain stable blood sugar levels after meals.

2.5. Protecting brain health

Eggplant may help protect the brain from neurodegenerative disorders, including Alzheimer's disease – the most common form of dementia today. This food contains nasunin, a powerful antioxidant that helps protect cells from damage, prevents premature aging, and reduces the risk of neurological diseases.

According to the Academy of Nutrition and Dietetics, nasunin not only helps reduce inflammation in the brain, but may also improve blood flow and enhance signaling between synapses—where nerve cells connect and communicate with each other.

2.6. Anticancer effects

Numerous studies suggest that eating plenty of fruits and vegetables, including eggplant, may help reduce the risk of cancer. Rich in antioxidants, vitamins, and minerals, eggplant contributes to cell protection, enhances overall health, and helps the body fight against the formation of abnormal cells.

In particular, vegetables belonging to the nightshade family, such as eggplant, are a source of the compound solasodine rhamnosyl glycosides (SRG). One study found that SRG has the potential to kill colorectal cancer cells in humans. However, scientists believe that more research is needed to clarify the direct link between SRG and cancer prevention in humans.

2.7. Supplementing with antioxidants

Antioxidants play a crucial role in protecting cells from damage caused by free radicals – a factor linked to premature aging and many chronic diseases. Eggplant is a natural source of many powerful antioxidants such as polyphenols, phenolic acids, and flavonoids. In addition, eggplant contains anthocyanins – the natural pigments that give it its characteristic purple color. Anthocyanins not only have antioxidant effects but also help reduce inflammation and lower the risk of obesity, contributing to overall health.

3. Some risks of eating eggplant

Although healthy, eating eggplant can also pose some risks in certain situations:

- Risk of inflammation: Eggplant belongs to the Solanaceae family, along with tomatoes, bell peppers, and potatoes. This group of vegetables contains alkaloids – compounds that can cause inflammation in some sensitive individuals, especially those with arthritis. Limiting eggplant-based vegetables may help reduce the risk of symptom flare-ups.

- Effects on the kidneys: Eggplant contains oxalates, a natural compound that can accumulate and form kidney stones in people with kidney problems. Therefore, people with chronic kidney disease should eat eggplant in moderation.

- Allergic reactions: Although rare, some people may be allergic to eggplant, manifesting as hives, swollen lips, or a sore throat. If this reaction occurs, stop eating and consult a doctor.

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Source: https://suckhoedoisong.vn/ly-do-nen-an-ca-tim-thuong-xuyen-169251030220759961.htm