Eggplant (Solanum melongena), also known as aubergine or brinjal, is a nutrient-dense fruit commonly used in Mediterranean and Asian cuisines. Originally from Asia, eggplant has been cultivated for centuries, offering not only flavor but also a variety of health benefits. Packed with powerful antioxidants, phenolic compounds, vitamins, and minerals, eggplant can provide a range of positive effects for your health.
Let’s explore seven health benefits of including eggplant in your diet:
- Lowers Blood Pressure and Supports Heart Health
One of the primary compounds found in eggplant is chlorogenic acid, which has been shown to lower high blood pressure by inhibiting the enzyme angiotensin-converting enzyme (ACE). This enzyme causes blood vessels to constrict, raising blood pressure. By blocking ACE activity, chlorogenic acid helps dilate blood vessels, allowing blood to flow more freely, thus reducing hypertension.
Additionally, eggplant contains potassium, which supports heart health by helping to regulate blood pressure and balance sodium levels in the body.
- Helps Manage Blood Sugar Levels and Fights Diabetes
Eggplant’s chlorogenic acid is also linked to improved glucose metabolism, making it a valuable food for managing type 2 diabetes. Studies have shown that eggplant can help reduce post-meal blood sugar spikes and inhibit alpha-glucosidases, a group of enzymes involved in carbohydrate digestion. This means that eating eggplant may help prevent sharp rises in blood sugar after meals, improving overall blood sugar control.
- Supports Weight Loss and Combats Obesity
Eggplant’s fiber content makes it an ideal food for weight management. Fiber aids digestion and promotes a feeling of fullness, which can help reduce overeating. Additionally, chlorogenic acid found in eggplant has been shown to block fat accumulation and support fat breakdown, making it a useful tool for combating obesity and related conditions like insulin resistance and fatty liver disease.
- Anti-Inflammatory and Antioxidant Properties
Eggplants are rich in delphinidin, a potent antioxidant known for its anti-inflammatory effects. Delphinidin helps neutralize free radicals, which are unstable molecules that contribute to aging, inflammation, and chronic diseases. This antioxidant action helps protect the body’s cells from oxidative stress, lowering the risk of developing conditions like heart disease and cancer.
Eggplant also contains nasunin, another powerful antioxidant found in the skin of the fruit. Nasunin has been shown to protect cell membranes from damage and reduce oxidative stress, further supporting overall health.
- Promotes Healthy Skin and Wound Healing
The high antioxidant content of eggplant, especially in its skin, can help protect your skin from damage caused by UV rays and environmental pollutants. Some studies have even suggested that compounds in eggplant may promote wound healing, helping the skin repair more quickly after injuries.
- Anti-Cancer Potential
Eggplant’s phenolic compounds, including chlorogenic acid and delphinidin, have been linked to potential anti-cancer effects. Research suggests that these compounds may inhibit the growth of cancer cells, including colon cancerand liver cancer. In laboratory studies, eggplant extracts have shown the ability to block cancer cell proliferation, indicating that regular consumption may offer protective benefits against certain types of cancer.
- Protects Against Venom and Inflammation
A recent study revealed that chlorogenic acid found in eggplants can inhibit the enzyme secretory phospholipase A2, which is involved in venom-induced toxicity from snakes like the South American rattlesnake. While most people won’t face a snake bite, this enzyme is also involved in human inflammatory responses, meaning that eggplant could potentially reduce inflammation in the body.
Sources:
- Kwon YI, et al. “In vitro studies of eggplant phenolics as inhibitors of key enzymes relevant for type 2 diabetes and hypertension.” Bioresour Technol. 2008.
- Bhullar KS, et al. “Antihypertensive effect of caffeic acid and its analogs through dual renin-angiotensin-aldosterone system inhibition.” Eur J Pharmacol. 2014.
- Ma Y, et al. “Chlorogenic acid improves high fat diet-induced hepatic steatosis and insulin resistance in mice.” Pharm Res. 2014.
- Toyama DO, et al. “Effect of Chlorogenic Acid isolated from Baccharis oxyodonta on the structure and pharmacological activities of secretory phospholipase A2.” Biomed Res Int. 2014.
- Plazas M, et al. “Reducing capacity, chlorogenic acid content and biological activity in a collection of scarlet and gboma eggplants.” Int J Mol Sci. 2014.
- Nagase H, et al. “Inhibitory effect of delphinidin from Solanum melongena on human fibrosarcoma invasiveness in vitro.” Planta Med. 1998.
- Lee KR, et al. “Glycoalkaloids and metabolites inhibit the growth of human colon and liver cancer cells.” J Agric Food Chem. 2004.
