Health Benefits of Eggplants: Why This Low-Calorie Superfood Deserves a Spot in Your Diet

Incorporating fruits and vegetables into our daily diet improves quality of life and helps prevent disease.

Eggplants are rich in healthy nutrients and low in carbohydrates and calories, making them suitable for weight-loss diets, even in larger quantities. Eggplants promote collagen production, reduce cholesterol, flush out uric acid, and help prevent fluid retention, making them especially recommended for people suffering from edema.

The deep purple color of eggplants comes from a compound called nasunin, a nutrient that helps the body fight the spread of abnormal cells. As a powerful antioxidant, nasunin also supports memory and can help with conditions like Alzheimer’s. It protects the brain from oxidative damage and harmful free radicals.

People with diabetes can also benefit from eggplants, as they help regulate blood sugar levels. Eggplants contain soluble fiber, B vitamins, as well as calcium and iron for muscle and bone health. Most of the important nutrients in eggplants are found in the skin, and it is therefore not recommended to peel them.

Despite the long list of benefits, it’s important to know that improper preparation can do harm. Fried eggplant destroys the beneficial fiber as during frying, toxins are released from the oil and absorbed into the eggplant, significantly increasing the calorie count.

Eggplants belong to the nightshade family, which is a rich source of nutrition, but they contain a natural compound known as solanine, which can trigger sensitivity in some individuals. People who suffer from joint inflammation should pay attention if symptoms worsen after eating eggplant, in which case it’s best that they avoid it.

A medium or even small eggplant is often better than a large one. Look for one with a shiny, deep-black color, as a dull-colored eggplant is likely to taste bitter. The flesh should be white, and the stem should be light green.

It’s best to buy eggplants close to when you plan to cook them, as cold storage in the refrigerator can cause damage. If refrigerated, wrap them in paper towel inside an open bag. 

Eggplant can be baked, steamed, or cooked, and is also great when pickled at home.