Eggplants are a nutrient-dense food, which means they are high in vitamins, minerals, and fiber while being low in calories. Eggplants also contain small amounts of other nutrients, including niacin, magnesium, and copper. One cup (82 grams) of raw eggplant contains the following nutrients:

• Calories: 20
• Carbs: 5 grams
• Fiber: 3 grams
• Protein: 1 gram
• Manganese: 10% of the RDI
• Folate: 5% of the RDI
• Potassium: 5% of the RDI
• Vitamin K: 4% of the RDI
• Vitamin C: 3% of the RDI

In addition to a wide range of vitamins and minerals, eggplants are abundant in antioxidants. Antioxidants are compounds that aid in the protection of the body against dangerous molecules known as free radicals. Antioxidants have been demonstrated in studies to help prevent several forms of chronic illness, including heart disease and cancer. Eggplants are high in anthocyanins, a kind of pigment with antioxidant effects that gives them their brilliant color. Nasunin, an anthocyanin found in eggplants, is particularly useful. In fact, several test-tube experiments have demonstrated that it is efficient in protecting cells from free radical damage.

Some studies show that eggplants may help lower the risk of heart disease due to their antioxidant content. Rabbits with elevated cholesterol were given 0.3 ounces (10 mL) of eggplant juice every day for two weeks in one research. They had decreased levels of both LDL cholesterol and triglycerides at the conclusion of the research, two blood indicators that, when raised, can contribute to an increased risk of heart disease.

Other research has shown that eggplants may have a heart-protective impact. For 30 days, animals were given either raw or grilled eggplant in one research. Both methods enhanced cardiac function and lowered the severity of heart attacks. While these findings are encouraging, it is worth noting that present research is confined to animal and test-tube investigations. More study is needed to determine how eggplants may influence human heart health.

Including eggplants in your diet may help you maintain a healthy blood sugar level. This is mostly due to the high fiber content of eggplants, which passes through the digestive system undamaged. Fiber lowers blood sugar by reducing the rate of sugar breakdown and absorption in the body. Slower absorption maintains consistent blood sugar levels and eliminates spikes and crashes.

Another study shows that polyphenols, or natural plant components present in foods like eggplant, may help decrease blood sugar by reducing sugar absorption and increasing insulin secretion. One test-tube investigation looked at polyphenol-rich eggplant extracts. It is shown that they could lower levels of certain enzymes that regulate sugar absorption, hence lowering blood sugar. Eggplants fit well with current diabetic dietary recommendations, which include a high-fiber diet rich in whole grains and vegetables.

Eggplants are high in fiber and low in calories, making them an ideal supplement to any diet. Fiber passes slowly through the digestive tract and might increase fullness and satiety, lowering calorie intake. Raw eggplant has 3 grams of fiber and just 20 calories per cup (82 grams). In addition, eggplants are frequently used in dishes as a high-fiber, low-calorie substitute for higher-calorie components.

When it comes to losing weight, most people eat a variety of meals. One may eventually become lost in a menu rut, unsure of how to boost their weight loss meals. It would be beneficial if you went a bit deeper when shopping for additional recommended foods, such as eggplants. These purple teardrop-shaped vegetables are often neglected, despite the fact that they are quite healthy for any dieter. Consider incorporating eggplant for weight reduction into your meal plans if you're seeking new ideas.

Several chemicals found in eggplant have the ability to kill cancer cells. Solasodine rhamnosyl glycosides (SRGs), for example, are a kind of chemical present in various nightshade vegetables, including eggplant. SRGs have been proven in animal studies to promote cancer cell death and may also help decrease the recurrence of certain forms of cancer.

Despite few studies, SRGs have been proven to be particularly effective against skin cancer when administered directly to the skin. Moreover, some studies have discovered that eating more fruits and vegetables, such as eggplant, may protect against certain forms of cancer. According to one evaluation of roughly 200 research, consuming fruits and vegetables was related to a lower risk of pancreatic, stomach, colorectal, bladder, cervical, and breast cancer. More study is needed, however, to discover how the chemicals found in eggplants cause cancer in humans.

Eggplants, like many other vegetables, are high in dietary fiber, which is essential for a healthy diet. Fiber is important for gastrointestinal health and regular bowel motions. It thickens your stool, allowing it to flow more easily through the digestive tract, while also promoting peristaltic activity, the contraction of smooth muscles that aid in the movement of food out of the body.

Finally, fiber may increase the release of stomach juices, which aid in nutritional absorption and meal digestion. Fiber has also been associated with a lower risk of heart disease, since it removes part of the toxic LDL cholesterol that may block arteries and veins, leading to atherosclerosis, heart attacks, and strokes.