How Eggplant Promotes a Healthy Lifestyle
Nutrient Content
Vitamins
Also a Source of:
- Thiamin – 5%
- Vitamin K – 4%
- Vitamin B6 – 4%
- Folate – 3%
- Niacin – 3%
- Vitamin E – 2%
- Vitamin C – 2%
Minerals
Good Source of:
- Sodium – 10%
Also a Source of:
- Manganese – 6%
- Copper – 3%
- Potassium – 3%
- Magnesium – 3%
Other
Good Source of:
- Fiber – 10%
Also a Source of:
- Protein – 2%
- Antioxidants – Anthocyanins and Polyphenols
*All nutritional information found at (1)
How Eggplant Prevents Chronic Disease
How Eggplant Helps Prevent Cancer
- Eggplant is rich in several antioxidants that help reduce your risk of cancer. Cancer is typically caused by free radicals–unstable compounds that attack tissues and pave the way for cancer to spread throughout the body. Antioxidants help fight against free radicals and often have anti-cancer effects, increasing apoptotic activity or cell cycle arrest. (2)
- Specifically, eggplants contain a class of antioxidants called anthocyanins. Anthocyanins have been shown to reduce your risk of several cancers, such as breast cancer. (3)
Eggplants are rich in a compound called solasodine rhamnosyl glycosides (SRGs). SRGs have been shown to increase apoptotic ability. They can lead to cancer cell death. As a result, they help reduce the recurrence of several cancers, including skin cancer. (6)
Eggplants also provide a substantial amount of vitamin C. Vitamin C has been shown to reduce your risk of many cancers, such as lung, colorectal, and stomach cancer. This beneficial effect is attributed to an increase in white blood cell count. One of vitamin C’s primary roles is white blood cell production. White blood cells are essential for your immune system, as they respond to cancer cells and foreign pathogens. (7)
How Eggplant Helps Prevent Diabetes
Eggplant has been shown in many studies to reduce your risk of type 2 diabetes. Eggplant has certain nutrients and compounds that can lower blood sugar levels; chronic blood sugar spikes is the primary cause to type 2 diabetes. As blood sugar levels increase, insulin resistance becomes worse, eventually causing diabetes. Diabetes is a significant risk factor for several deadly chronic diseases. (8)
Eggplant is high in fiber. Fiber helps lower blood sugar levels by slowing the rate of digestion. This minimizes the amount of sugar that is absorbed by your body. Fiber helps you maintain blood sugar levels even after a meal. (9)
- Also, fiber keeps you fuller for an extended period. As a result, you do not overeat. (10)
Much of eggplant’s ability to ward off diabetes and pre-diabetic conditions is attributed to the bioactivity of polyphenols. (11)
- Studies have shown that polyphenols in eggplant, specifically, target enzymes that slow the rate of sugar absorption.
How Eggplant Helps Prevent Cardiovascular Disease
Eggplant has been shown in some studies to have preventative effects against cardiovascular disease. Eggplants help lower levels of bad LDL cholesterol and triglycerides. LDL cholesterol is a driving force of heart disease and should always be regulated. (12)
Typically, LDL cholesterol is obtained through fatty foods. However, once it is in your system, it is difficult to remove. 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 cause stroke or heart attack.
How Eggplant Promotes Weight Loss
Since eggplant is rich in fiber and minimal in calories, it is an excellent addition to any weight loss diet. 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 lose weight. (15)
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