Aubergine health benefits have a lot. Aubergine is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits. From reducing the risk of heart disease to helping with blood sugar control and weight loss, aubergine is a simple and delicious addition to any healthy diet. Here we are going to discuss the benefits of aubergine.
Aubergine Health Benefits
May support heart health
The beneficial compound nasunin helps dilate blood vessels by activating a compound called nitric oxide, and in turn, another compound in the skin of the aubergine, chlorogenic acid, enhances this action to further help lower blood pressure. In addition to this, compounds in the pulp of a variety of different aubergines, including white aubergine, act as ACE inhibitors. This means they inhibit the action of the angiotensin-converting enzyme (ACE), a key enzyme in the management of blood pressure.
Vitamins B1 and B6
Aubergines are a good source of vitamins B1 and B6. Vitamin B1, also called thiamine, helps your body turn food into energy and can also help keep your nervous system healthy. Our bodies can’t make vitamin B1 themselves, which means we rely on our diet to get all we need. Enter, aubergines! Vitamin B6, which is also known as pyridoxine, helps the body use and store energy from carbohydrates, and helps keep our red blood cells healthy.
Aubergines are high in nutritional fiber, which is an essential part of a healthy diet because it helps keep your digestion running smoothly. The right amount of fiber in your diet can also help control blood sugar, preventing spikes and crashes. Fiber-rich foods can also help you feel satisfied after a meal, which means you’re less likely to snack throughout the day.
Source of antioxidants
Aubergines are a source of protective compounds with antioxidant properties, one being nasunin, which is responsible for the fruit’s deep purple color skin. This plant compound has been found to protect the fats that makeup brain cell membranes. It’s the membranes of these cells that allow nutrients in and wastes out, and receive instructions from messenger molecules, which instruct the cell what to do.
May help manage blood sugar control
Aubergines are a useful source of fiber and low in fat and sugar, making them a valid inclusion for those managing type-2 diabetes. In fact, test-tube studies suggest that extracts of eggplant may help control glucose absorption, making them potentially helpful for managing type-2 diabetes and reducing the associated high blood pressure.
May help manage cholesterol levels
Some animal studies suggest including aubergine in your diet may help lower low-density lipoprotein (LDL) cholesterol, the type often referred to as ‘bad’ cholesterol. These effects are likely to be due to the fiber as well as the antioxidant content of aubergine, including basin. However, human trials are needed to clarify what is known in this area and to confirm its relevance in a human diet.
May help manage weight
Being a good source of fiber and a low-calorie choice, aubergine is an ideal ingredient to use in a weight management program. It can be successfully used to replace more calorie-dense options in a range of different recipes. In addition to this, plant compounds in aubergine appear to inhibit the action of pancreatic lipase, and as such may inhibit fat digestion.
96g Aubergine Nutrition
- Energy (kilocalories) 33.6
- Carbohydrate (g) 8.29, of which 3.04 are sugar
- Fiber (g) 2.4
- Magnesium (mg) 10.6
- Phosphorus (mg) 14.4
- Potassium (mg) 117
- Folate 13.4
- Choline (mg) 8.93
- Beta carotene (mcg) 21.1
Aubergine Side Effects
In spite of all the health benefits that aubergine provides, consumption of this vegetable in large quantities can have some harmful effects on your body. Nasunin, present in aubergine, is a phytochemical which can bind with iron and remove it from the cells. The oxalates in this vegetable can cause stones in the kidney. Finally, aubergine belongs to the nightshade family of vegetables and may cause allergic reactions in some people if taken in large quantities.