7 Surprising Benefits of Brinjal

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Brinjal commonly known as eggplant or aubergine in some places of the world, is a culinary staple in various cultures around the globe.

With its glossy purple skin and unique flavor, brinjal is more than just a versatile ingredient; it is also a source of many nutrients that can help you feel fit and healthy.

Most people think that brinjal (Solanum melongena L) is a vegetable because of its culinary uses, but botanically it is classified as a fruit. Specifically, it is a berry belonging to Solanaceae family.

They are also available in a variety of colors and shapes, including long and oval, small and oval, pear and teardrop shapes with black, green, yellow and white colors.

In this article, we’ll discuss about brinjal benefits for health, its potential side effects and how to include it in your diet.

Nutrient Profile

Brinjal is low in calories and high in many essential nutrients, including vitamins C, K, and B6 along with minerals such as potassium, magnesium and manganese, making it a perfect addition to any dish.

Brinjal is also an excellent of antioxidants, which may protect body from free radicals, oxidative stress and reduce inflammation.

These nutrients are essential for many bodily functions and overall health.

Nutritional Value

A 100-gram serving of cooked brinjal contains:

• Calories: 35 kcal
  
• Protein: 0.83 g
  
• Carbohydrates:  8.73 g
  
• Fiber: 2.5 g
  
• Fat: 0.23 g
  
• Vitamin C: 1.3 mg (1.4% Daily Value (DV))
  
• Vitamin K: 2.9 mcg (2.4% DV)
• Folate: 14 mcg (3.5% DV)
  
• Potassium: 123 mg(2.6% DV)
• Manganese: 0.113 mg (5% DV)

Health Benefits

Let us have a look at the benefits offered by brinjal.

1. Rich in Antioxidants 

Brinjal is packed with antioxidants, which are compounds that help protect the body from damage caused by free radicals.

The most notable antioxidant in brinjal is nasunin, an anthocyanin responsible for its vibrant colour, while the main phenolic acid in the flesh is chlorogenic acid.

Several studies indicate that anthocyanins and phenolic acids contribute to high antioxidant properties in eggplant. Eggplant exhibits potential health benefits in a number of degenerative diseases, cancer, cardiovascular diseases, diabetes, pulmonary disorders, and Alzheimer’s disease.

In addition, animal studies have shown that certain eggplant varieties rich in phenolic phytochemicals and moderate antioxidants scavenge free radicals and have a potential to reduce blood vessel damage caused by high blood sugar levels resulting from oxidative damage.

2. Supports Cardiovascular Health

Brinjals are rich in alkaloids and phenolic compounds like delphinidine (an anthocyanin) and chlorogenic acid (a phenolic acid), which may contribute to overall heart health.

It has been reported that delphinidin can induce endothelial vasodilation (widening of blood vessels) by the activation of the nitric oxide pathway.

Chlorogenic acid has been found to enhance nitric oxide status, improve endothelial function, and lower blood pressure.

Additionally, brinjal is also abundant in Acetylcholine, a neurotransmitter that acts as an endothelial vasolidator, which plays a significant role in reduction of the risk of high blood pressure, which is one of the primary causes of cardiovascular diseases.

Additionally, brinjal is rich in acetylcholine, a neurotransmitter that helps relax blood vessels. This can lower the risk of high blood pressure, a major factor in heart disease.

A review suggests that brinjal may help lower blood pressure through ACE inhibition, and support weight and cholesterol control by influencing fat metabolism.

High cholesterol levels is another major risk factor of cardiovascular diseases and brinjal has been proven to reduce cholesterol levels.

Eggplant is also rich in dietary fiber, which may positively improve lipid profile.

Including eggplants may also lower the risk of chronic diseases related to heart. However, further research is necessary.

3. May Improve Gastrointestinal Health 

Eggplant contains fiber, and antioxidants, especially anthocyanins,which improve digestion and encourages regular bowel movements and gut health.

Fiber prevents constipation and promotes digestive health by adding mass to stool and assisting food passage through the digestive tract, thereby preventing constipation.

Fiber also supports intestinal health by feeding beneficial bacteria in the gut.

Including brinjal in your meals can help your intestines stay healthy and work properly.

4. May Regulate Blood Sugar Levels 

Diabetes is a common metabolic disorder identified by abnormally high blood glucose levels and the insufficiency of secretion or function of insulin.

Free radicals and oxidative stress can increase the risk of diabetes and its related complications including cardiovascular disease, neuropathy, and kidney disease.

Eggplant contains phenolic compounds and antioxidants that help manage diabetes by reducing oxidative stress and inhibiting sugar-digesting enzymes like α-amylase and α-glucosidase.

Studies show that brinjal extracts lower blood sugar levels, slow glucose absorption, and protect against diabetes-related complications.

However, more research is needed to fully understand how eggplant compounds work and their exact role in these benefits.

5. May Aid in Weight Management

If you’re looking to shed some pounds or maintain a healthy weight, brinjal can be a great ally. Low in calories and high in fiber, it helps you feel full longer, reducing overall calorie intake.

Its ability to absorb flavors and versatility in cooking make brinjal a satisfying addition to meals without adding excess calories.

More importantly, brinjal is packed with antioxidants, which play a key role in managing obesity and its complications.

Studies show that eggplant’s antioxidants and compounds like saponins can help reduce fat digestion by inhibiting pancreatic lipase. Research also suggests eggplant may lower body fat and boost antioxidant levels.

The pancreatic lipase acts as a key enzyme in intestinal fat digestion, which further leads to absorption, and stores them as fat in the body if consumed in excess.

Since brinjal is rich in saponins and phenolic compounds, which may help regulate fat absorption, it could be a natural aid in weight management. Future studies can further explore its anti-obesity potential.

6. May Protect Your Eyes From Retinal Damge

Brinjal is rich in antioxidants, which may help protect your eyes from blue light-induced damage.

Since blue light exposure is a major factor in dry age-related macular degeneration (AMD), brinjal’s protective effects could be beneficial.

A review of cellular and animal studies found that eggplant extract protects retinal cells from blue light damage by reducing oxidative stress and inflammation. It may also help break down A2E, a harmful compound linked to retinal damage, while chlorogenic acid provides extra protection.

These findings highlight brinjal’s potential in preventing AMD. However, more research is needed to understand how its compounds work and identify the key active ingredients.

7. May Fight Against Cancer

Eggplant has been shown to exhibit anti-cancer effects in fibrosarcoma as well as ovarian, skin, lung, gastric adenocarcinoma, and liver cancer models.

Eggplant consists of glycoalkaloids such as solasodine, solasonine, and solamargine, which exhibit anti-cancer effects.

In cellular models, these glycoalkaloids were shown to significantly inhibit the growth and cause death to liver cancer cells.

In a flow cytometric study, liver cancer cells were treated with 10 micro molar (µM) solasonine, solasodine, and solamargine for 24 and 48 hours. These treatments significantly increased early and late apoptosis by 1.6, 2, and 5.8 times, respectively, compared to untreated control cells.

In another cellular study with more resistant liver cancer cells, only solamargine significantly increased early apoptosis (cancer cell death) compared to untreated cells. Both solasodine and solamargine significantly increased late apoptosis by 2 and 3 times, respectively, and had a slight overall killing effect, increasing cell death by 1.6 and 2.8 times after 24 hours.

There also also animal studies showing the anti-cancer effects of brinjal. However, more research on human is needed to find its ability to fight against cancer.

How to Incorporate Brinjal into Your Diet

Brinjal is a versatile vegetable that can be prepared in various ways to suit different culinary preferences. Here are some delicious and healthy ways to incorporate brinjal into your diet:

• Grilled or Roasted Brinjal: Brinjal, or eggplant, is not only delicious but also packed with nutrients. Grilling or roasting brinjal enhances its flavor and makes it a great side dish. This method retains its antioxidants while adding a smoky taste.
• Stir-Fries and Curries: Adding brinjal to stir-fries and curries is a fantastic way to boost your meals with fiber and essential vitamins. It absorbs flavors well and complements a variety of spices, making it a healthy addition to your diet.
• Creamy Baba Ganoush: For a nutritious snack, try making baba ganoush by blending roasted brinjal with tahini, garlic, and lemon juice. This dip is rich in healthy fats and perfect for pairing with whole-grain crackers or veggies.
• Sandwiches and Pizzas: Incorporate sliced brinjal into sandwiches and pizzas for a satisfying crunch and added nutrients. It’s a great way to enjoy its unique flavor while enhancing the health profile of your favorite meals.
• Vegetable Casseroles: Include brinjal in vegetable casseroles for a nutrient-dense dish. Its rich fiber content supports digestion, while its antioxidants help protect against chronic diseases.

Precautions and Considerations

While brinjal has various benefits to offer, there are some potential side effects and precautions to be aware of:

• Brinjal can cause allergic reactions in some individuals, leading to symptoms like itching, rashes, swelling, or difficulty breathing.
• As part of the nightshade family, brinjal has solanine, which can be toxic in large amounts, causing nausea, vomiting, and dizziness, though cooking may reduce solanine levels.
• Some people may experience gastrointestinal issues such as gas, bloating, or diarrhea, when it is consumed in excess.
• Additionally, brinjal’s polyphenols can inhibit iron absorption, and it may interact with medications, especially those for blood pressure or anticoagulants.

Always consume in moderation and consult a healthcare provider if needed.

The Bottom Line

Brinjal, also known as eggplant, is not only a delicious addition to your meals but also a rich source of nutrition.

The benefits of brinjal range from improved digestive and heart health to aiding in weight management and potentially protecting your eyes from retinal damage. While few of these benefits are clinically proven, many of them need further human research.

This versatile vegetable can be enjoyed in various ways—whether grilled, roasted, sautéed, or baked. Each preparation method allows you to incorporate brinjal into your diet while reaping its numerous health benefits.

So, the next time you shop for vegetables, consider adding brinjals to your cart and embark on your journey toward better health with this flavorful and nutritious veggie.

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FAQs

Can you eat eggplant everyday?

Yes you can eat eggplant everyday, avoid it if you have digestive issues, or allergic to it.

Is eggplant healthier cooked or raw?

Egg plants contain a substance called solanin, which worsens ailments such as arthritis. If you are experiencing increased joint pain, avoid eating it.

Cooking brinjal reduces its solanin levels, which increases its flavour and makes it easier to digest.

References:

Sourced and summarized from

1. U.S. Department of Agriculture FoodData Central
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3. Slavin, J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients 2013, 5, 1417-1435. https://doi.org/10.3390/nu5041417. Used under CC BY 3.0.
4. Yarmohammadi F, Ghasemzadeh Rahbardar M, Hosseinzadeh H. Effect of eggplant (Solanum melongene) on the metabolic syndrome: A review. Iran J Basic Med Sci. 2021 Apr;24(4):420-427. doi: 10.22038/ijbms.2021.50276.11452. PMID: 34094022; PMCID: PMC8143715. Used under CC BY 3.0.
5. Fekry MI, Ezzat SM, Salama MM, Alshehri OY, Al-Abd AM. Bioactive glycoalkaloides isolated from Solanum melongena fruit peels with potential anticancer properties against hepatocellular carcinoma cells. Sci Rep. 2019 Feb 11;9(1):1746. doi: 10.1038/s41598-018-36089-6. PMID: 30741973; PMCID: PMC6370831. Used under CC BY 4.0.
6. Panchal SK, John OD, Mathai ML, Brown L. Anthocyanins in Chronic Diseases: The Power of Purple. Nutrients. 2022 May 23;14(10):2161. doi: 10.3390/nu14102161. PMID: 35631301; PMCID: PMC9142943. Used under CC BY 4.0.
7. Pham TNM, Shin CY, Park SH, Lee TH, Ryu HY, Kim SB, Auh K, Jeong KW. Solanum melongena L. Extract Protects Retinal Pigment Epithelial Cells from Blue Light-Induced Phototoxicity in In Vitro and In Vivo Models. Nutrients. 2021 Jan 25;13(2):359. doi: 10.3390/nu13020359. PMID: 33503991; PMCID: PMC7912168. Used under CC BY 4.0.