Cómo la berenjena promueve un estilo de vida saludable?

Contenido Nutritivo

Vitaminas

También una fuente de:

  • Tiamina – 5%
  • Vitamina K – 4%
  • Vitamina B6 – 4%
  • Folato – 3%
  • Niacina – 3%
  • Vitamina E – 2%
  • Vitamina C – 2%

Minerales

Buena Fuente de: 

  • Sodio – 10%

También una fuente de:

  • Manganeso – 6%
  • Cobre – 3%
  • Potasio – 3%
  • Magnesio – 3%

Otro

Buena Fuente de: 

  • Fibra - 10%

También una fuente de:

  • Proteína – 2%
  • Antioxidantes - Antocianinas y Polifenoles.

*Toda la información nutricional se encuentra en (1)

¿Cómo la berenjena previene las enfermedades crónicas?

¿Cómo la berenjena ayuda a prevenir el cáncer?

  • Eggplant is rich in several antioxidants that can help reduce your risk of several cancers. Cancers are typically caused by free radicals, which are unstable compounds that can attack your tissues and help pave the way for cancer cells to spread throughout your body. Antioxidants help fight against free radicals and often have anti-cancer effects, such as increased apoptotic activity or cell cycle arrest. (2)
  • Specifically, eggplants contain a class of antioxidants called anthocyanins. Anthocyanins have been shown in several studies to reduce your risk of several cancers, such as breast cancer. (3)
    • Anthocyanins are often the antioxidants that give eggplants their vibrant purple colors. (4)

    • Specifically, eggplants contain nasunin, a type of antioxidant that has been shown to fight against harmful free radicals and prevent the growth of most cancers. (5)
  • Eggplants are also rich in a compound called solasodine rhamnosyl glycosides (SRGs). SRGs have been shown to increase apoptotic ability and lead to cancer cell death. As a result, they help reduce the recurrence of several cancers, such as skin cancer. (6)

  • Eggplants also provide a substantial amount of vitamin C. Vitamin C has been shown to reduce your risk for many cancers, such as lung, colorectal, and stomach cancers. This beneficial effect is attributed to an increase in white blood cell count. One of vitamin C’s primary roles is to produce white blood cells. White blood cells are essential to your immune response as they fight against cancer cells and foreign particles that can help pave the way for cancer cells to metastasize and spread over time. (7)

¿Cómo la berenjena ayuda a prevenir la diabetes?

  • Eggplant has been shown in many studies to reduce your risk of type 2 diabetes. Specifically, eggplant has certain nutrients and compounds that can help lower your blood sugar levels, which is the primary cause to type 2 diabetes. As your blood sugar levels increase, your insulin resistance becomes worse and can lead to diabetes. Diabetes is also one of the significant risk factors for several deadly chronic diseases. (8)

  • Eggplant is high in fiber content, which is a great nutrient to lower your blood sugar levels. Specifically, fiber helps slow the rate of digestion and minimizes the amount of sugar that is absorbed into your body. As a result, you can maintain your blood sugar levels and prevent significant fluctuations in the levels after a meal. (9)

    • Also, fiber keeps you fuller for a more extended period. As a result, you do not overeat and consume too much sugar in one sitting. (10)
  • Eggplant is also rich in polyphenols, which have been shown to reduce your risk for diabetes by minimizing the sugar absorption in the body and increasing the amount of insulin secreted. Both of these effects help lower your risk of sample 2 diabetes. (11)

    • Studies have shown that polyphenols in eggplant, specifically target enzymes that can slow the rate of sugar absorption.

¿Cómo la berenjena ayuda a prevenir las enfermedades cardiovasculares?

  • Eggplant has been shown in some studies to have preventative effects against cardiovascular disease. Specifically, eggplants help lower the levels of bad LDL cholesterol and triglycerides. LDL cholesterol is a driving force for heart disease risk and should always be prevented. (12)

  • Typically, LDL cholesterol is obtained through your diet and fatty foods. However, once it is in your system, it can leak into the blood vessels and not be excreted from the body. It is important to have foods that are rich in good HDL cholesterol or have substances that help eliminate LDL cholesterol.

    • When LDL cholesterol clumps together, it can block off blood flow to certain parts of the body and ultimately lead to a stroke or heart attack.
  • Studies have shown that eggplant can lower the levels of LDL cholesterol and triglycerides.

    • Specifically, one study showed that consuming eggplant consistently improved heart function and reduced the risk of heart attacks. (13)

  • Eggplant also provides an excellent source of vitamin K. Vitamin K has been shown to reduce your risk for blood clotting, which is a major cause of heart failure. (14)

¿Cómo la berenjena promueve la pérdida de peso?

As eggplant is rich in fiber and minimal in calories, they are an excellent addition to the diet for anyone looking to lose weight. As mentioned above, fiber helps keep you fuller for a longer period, so you don’t overconsume during meals. By limiting caloric intake during meals, you can reduce your weight. (15)