Reasons to eat eggplant regularly?

Not only does eggplant have a distinctive flavor and is easy to prepare, it is also highly valued by nutritionists because it contains many beneficial compounds such as anthocyanin and chlorogenic acid - powerful antioxidants that help protect cells from damage. Maintaining the habit of eating eggplant several times a week can bring many significant health benefits, from improving the digestive system to reducing the risk of cardiovascular disease.

1. Nutritional value of eggplant

Content

1. Nutritional value of eggplant
2. Effects of eggplant
2.1. Eggplant aids weight management
2.2. Supplementing a variety of nutrients
2.3. Protection against heart disease
2.4. Control blood sugar levels
2.5. Protect brain health
2.6. Anti-cancer effects
2.7. Supplement antioxidants
3. Some risks when eating eggplant

One cup of raw, diced eggplant (about 82 grams) provides a modest but balanced amount of nutrients that fits into a healthy diet:

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

Thanks to its high fiber and low calorie content, eggplant is an ideal food to add to a weight loss menu or a vegetable-rich diet.

2. Effects of eggplant

2.1. Eggplant aids weight management

There are three reasons why eggplant is a useful food for weight control:

- Low in carbohydrates: Eggplant is a non-starchy vegetable and is low in carbohydrates, making it suitable for a low-carb diet – a proven method to aid weight loss. A serving of eggplant (about 1 cup, about the size of a baseball) contains just under 5 grams of carbohydrates.

- Rich in fiber: Eggplant provides a rich amount of fiber, helping to increase the volume of meals and create a feeling of fullness for longer. Thanks to that, you can control your portion size and limit snacking, supporting the weight loss process effectively.

- Low in calories: With only about 20.5 calories per cup of diced, raw eggplant, this vegetable makes it easy to add to 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 storehouse' that is good for health.

2.2. Supplementing a variety of nutrients

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

- Manganese: This mineral is needed for the metabolism of carbohydrates, cholesterol, and glucose (sugar), and also helps form bones and boost immune function.

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

- Potassium: An electrolyte that supports normal heart, muscle and nervous system function, helps balance blood pressure and maintain cardiovascular health.

2.3. Protection against heart disease

Eggplants may help protect the heart thanks to their powerful antioxidant compounds. Anthocyanin – the natural pigment that gives eggplant its characteristic purple color – helps prevent oxidation of low-density lipoprotein (LDL) cholesterol. Limiting this oxidation is important because high LDL cholesterol can cause hardening of the arteries, increasing the risk of heart attack and stroke.

2.4. Control blood sugar levels

Eggplants are one of the few non-starchy vegetables with a low glycemic index (GI), meaning they raise blood sugar levels slowly, helping to limit sudden spikes in blood sugar. This is especially beneficial for people with diabetes who need to keep their blood sugar levels under control on a daily basis.

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

2.5. Protect brain health

Eggplants may help protect the brain from neurodegenerative disorders, including Alzheimer’s disease – the most common form of dementia. This food contains nasunin, a powerful antioxidant that protects 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. Anti-cancer effects

Many studies have shown that eating plenty of vegetables and fruits, including eggplant, can help reduce the risk of cancer. Thanks to its rich content of antioxidants, vitamins and minerals, eggplant contributes to protecting cells, promoting overall health and supporting the body in fighting the formation of abnormal cells.

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

2.7. Supplement antioxidants

Antioxidants play an important role in protecting cells from damage caused by free radicals, which are linked to premature aging and many chronic diseases. Eggplants are a natural source of many powerful antioxidants, such as polyphenols, phenolic acids, and flavonoids. Eggplants also contain anthocyanins, a natural pigment that gives eggplant 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 when eating eggplant

Although good for health, eating eggplant can also cause some risks in certain cases:

- Risk of inflammation: Eggplants belong 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 people, especially those with arthritis. Limiting nightshade vegetables may help reduce the risk of flare-ups.

- Effects on the kidneys: Eggplant contains oxalate, 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, manifested by hives, swollen lips or itchy throat. If this reaction occurs, stop eating and consult a doctor.

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