Eggplant or Brinjal, is a very low calorie vegetable and has healthy nutrition profile; good news for weight watchers! The veggie is popularly known as aubergine in the western world.
Botanically, it belongs to solanaceae family and named as Solanum melongena. This perennial plant is native to Indian subcontinent and now grown in many tropical and semitropical regions.
Several different varieties aubergines are grown all around the world. Depending on the cultivar type, they vary greatly in size, shape, and colour. Generally, these veggies falls into two broad categories, either oval shaped or thin and elongated.

The plant reaches about 3-4 feet tall in quick time and bears many bright fruits. Each fruit has smooth, glossy skin. Internally, it features off-white colour pulp with numerous centrally arranged small, soft seeds. Fruits are generally harvested when they reach maturity but short of full stage ripeness.

Health benefits

Eggplant is very low in calories and fats but rich in soluble fibre content. 100 g provides just 24 calories but contributes about 9% of RDA of fibre.

Research studies at the Institute of Biology of São Paulo State University, Brazil showed that eggplant is effective in the treatment of high blood cholesterol.

It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.

It is also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.

Digestion: Eggplants, like many other vegetables, are great sources for dietary fibre, a necessary element in any balanced diet. Fibre is essential for gastrointestinal health, as well as for the regular movement of the bowels. Fibre bulks up your bowel movements so they pass more easily through the digestive tract, while also stimulating peristaltic motion, the contraction of the smooth muscles that move food through the body. Finally, fibre stimulates the secretion of gastric juices that facilitate absorption of nutrients and the processing of foods.

Fibre has also been linked to a reduction in heart disease as well, since it eliminates some of the “bad” cholesterol that can clog arteries and veins, resulting in atherosclerosis, heart attacks, and strokes.

Weight loss: Since eggplants contain almost no fat or cholesterol, it is a very healthy food for people trying to lose weight, or battle obesity problems. The fibre content is also very filling, which inhibits the release of ghrelin, the hormone which tells our mind that we are hungry again. By filling us up and reducing our appetite, the chances of overeating are greatly reduced, so weight loss attempts are more successful.

Cancer prevention: Along with the beneficial effects of fibre, eggplants are also great sources of antioxidants, one of the body’s best lines of defence against a wide variety of diseases and conditions. Eggplants contain vitamin C, which is a key part of the immune system, since it stimulates the production and activity of white blood cells. Also, eggplants contain manganese, a natural antioxidant and essential mineral. Finally, your body can benefit from nasunin and chlorogenic acid, two organic antioxidants that are somewhat unusual, but have exhibited inhibitory activity against free radicals, as well as antiviral and antibacterial qualities. Free radicals are the by-products of cellular metabolism that can attack healthy cells and deconstruct the DNA into potentially carcinogenic cells. Having high levels of antioxidants in your body will make sure that organ systems throughout your body are protected from harmful infections and diseases, including cancer and heart disease.

Bone health: There are a number of benefits to bone health that come from eggplants, which is very good for those who are at high risk for bone degradation and osteoporosis. Phenolic compounds are what give eggplants and many other fruits their unique coloration. Phenolic compounds have also been linked to reduced signs of osteoporosis, stronger bones, and increased bone mineral density. Eggplants also have significant amounts of iron and calcium, which are integral to bone health and overall strength. Finally, the amount of potassium in eggplants helps in the uptake of calcium, making eggplants a comprehensive and highly useful booster for osteoporosis and bone health.

Anaemia: A deficiency in iron can be very dangerous to overall health, and it can manifest in anaemia. Anaemia is characterized by headaches and migraines, fatigue, weakness, depression, and cognitive malfunction. Therefore, eating food that is high in iron can combat anaemia, and eggplants have a decent amount of iron in their meaty, edible fruit. Eggplants are also very rich in copper, another essential component of red blood cells, just like iron. Without these two minerals, the red blood cell count in the body will continue to decrease, since they are perpetually being used up. With healthier, red blood cells coursing through your veins, you will see a noticeable boost in energy and strength, and eliminate feelings of fatigue or stress.

Brain function: Eggplants are wonderful sources of phytonutrients, which have long been known as boosters for cognitive activity and general mental health. They not only defend against free radical activity and keep your body and brain safe from toxins and diseases, but they also increase blood flow to the brain. By delivering more oxygen-rich blood to the brain, it stimulates neural pathways to develop, boosting the powers of memory and analytic thought. The potassium in eggplants also acts as a vasodilator and brain booster, so overall, the vegetable should definitely be called “brain food”.

Cardiovascular health: There are a few different ways that eggplants benefit your heart health, including fibre, which was mentioned earlier. Secondly, they have been known to reduce the presence of “bad” cholesterol in the body, and stimulating the uptake of “good” cholesterol. The balance of cholesterol in the body is always fluctuating based on the food we eat, but the more HDL cholesterol we have, the better. Reducing LDL cholesterol can prevent heart attacks, strokes, and atherosclerosis. Finally, the bioflavonoids in eggplants are great for reducing blood pressure, which reduces the strain and stress on the cardiovascular system, greatly improving the health and durability of your heart.

Diabetes management: Due to its high fibre content and low amounts of soluble carbohydrates, eggplants are an ideal food for managing diabetes. The qualities of eggplants make it useful as a regulator of glucose and insulin activity within the body. When insulin levels are stable, and the body isn’t experiencing drastic plunges and spikes in blood sugar, the potentially dangerous side effects of diabetes can be avoided.

Birth defect prevention: Folates are essential parts of any diet, and folic acid is particularly beneficial for pregnant women. Folic acid directly protects infants from neural tube defects, which can manifest in a number of ways. Therefore, it is always recommended that expecting mothers increases their folic acid intake to account for their other dependent mouth inside! Eggplants are rich sources of folic acid, which makes a delicious and useful snack or dietary addition when pregnant.

A few words of warning: The nightshade family of vegetables, of which eggplants are a part, are known to cause somewhat severe allergic reactions. However, eggplants aren’t as common in terms of being an allergen as tomatoes or bell peppers, which are also considered nightshade vegetables. As with any new food in your diet, speak to your doctor before eating it in large quantities, and pay attention to your body’s reactions.