Eggplant, also known as aubergine or brinjal, is a versatile food used in cuisines across the globe. This member of the nightshade family is botanically a fruit, but it is culinarily treated as a vegetable. Its distinct nutritional profile and specific phytochemicals offer notable health benefits.
The Core Nutritional Breakdown
Eggplant is characterized by its low caloric density and high water content, making it a satiating food choice. A standard serving of one cup of cooked, cubed eggplant contains approximately 35 calories and is composed of over 90% water.
The vegetable provides about 2.5 grams of dietary fiber per cooked cup, which aids digestive health and contributes to fullness. Eggplant contains several important micronutrients.
It is a good source of manganese, a mineral involved in metabolism and bone formation, and potassium, which plays a role in fluid balance and blood pressure regulation. It also supplies B-vitamins, including B6 and folate, necessary for energy production and proper nerve function.
Unique Antioxidants and Their Health Impact
The health benefits of eggplant come from its abundance of unique phytochemicals, specifically polyphenols. These plant compounds act as antioxidants, helping to counteract the damage caused by free radicals in the body. The deep purple color of the skin is a visual indicator of these powerful components.
A key antioxidant found prominently in the skin is nasunin, an anthocyanin. Nasunin is recognized for its ability to protect cell membranes from oxidative damage, particularly in the brain, supporting cognitive health.
Eggplant is also a major source of chlorogenic acid, one of the most concentrated phenolic acids in the vegetable’s flesh. Chlorogenic acid has been linked to supporting healthy blood sugar and cholesterol levels. It helps regulate blood sugar by slowing the absorption of glucose in the digestive tract. Additionally, this compound’s antioxidant and anti-inflammatory properties support cardiovascular health by helping to protect artery walls and potentially alleviating levels of triglycerides and low-density lipoprotein (LDL) cholesterol.
Preparation, Safety, and Maximizing Benefits
To maximize benefits, consuming the skin is recommended since the concentration of nasunin and other anthocyanins is highest there. Proper preparation is important because the spongy flesh tends to absorb a large amount of fat when cooked.
To minimize fat absorption, slice the eggplant, sprinkle it with salt, and let it sit for about 30 minutes. This salting process draws out excess moisture, helping the eggplant soften and preventing it from soaking up too much oil. After salting, the slices should be rinsed and patted dry before cooking.
Healthier cooking methods like grilling, roasting, or steaming are preferred as they require less added fat than frying.
Eggplant contains small amounts of natural alkaloids, such as solanine. However, the concentration of solanine in mature, edible eggplant is extremely low, averaging around 11 milligrams per fruit, which is far below the level considered toxic to humans.