7 Surprising Benefits of Brinjal

Brinjal Benefits

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

According to the U.S.Department of Agriculture (USDA), 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 habe a look at brinjal benefits for health.

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, 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.

A study on the effect of aqueous extract of eggplant on guinea pig atria has shown that eggplant decreased the high BP probably via decreasing the cardiac output and cardiac muscle contractility.

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.

In a study on 41 patients with high cholesterol levels, they were given 450 mg of dried powder of eggplant. The results showed that the eggplant decreased the serum levels of total cholesterol and LDL (low-density lipoprotein) cholesterol or bad cholesterol.

Including eggplants may also lower the risk of chronic diseases related to heart.

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.

For instance, a study has reported that purple brinjal contains anthocyanin compounds that exerted antioxidant properties, means it scavenges free radicals and reduces oxidative stress.

In an animal study, rats were given the aqueous extract of purple eggplant (343, 686, and 1372 mg/kg) orally for 14 days. The results showed the extract of eggplant (686 and 1372 mg/kg) reduced the level of serum malondialdehyde (MDA) in diabetic rats.

High levels of MDA indicate increased oxidative stress.

Eggplant is an important source of flavonoids and has the potential to inhibit alpha-amylase activity.

A study on phenolic content of different types of egg plants showed that they inhibited the activity of the enzymes alpha-glucosidase, and alpha-amylase.

Inhibiting these enzymes can delay glucose absorption and slows the elevation of blood glucose levels.

These studies show that brinjal can help manage or prevent diabetes and its complications through antioxidant properties and inhibition of alpha-amylase and alpha-glucosidase activity.

5. May Aid in Weight Management

If you’re looking to shed some pounds or maintain a healthy weight, brinjal can be your ally. It is low in calories and high in fiber, which means it can help you feel full longer and reduce overall calorie intake.

Fiber helps you feel full longer, reducing overall calorie intake. Brinjal’s ability to absorb flavors and its versatility in cooking make it a satisfying addition to meals without adding excess calories.

Most importantly, brinjals are a great source of antioxidants and antioxidant compounds are used in the treatment of obesity and its complications.

Several studies have shown that plasma levels of antioxidant markers, such as superoxide dismutase and glutathione, are reduced in obese patients.

In a randomized clinical trial involving 97 overweight women (mean age 47.5 years), consumption of 13 g of eggplant flour orally over four months increased plasma antioxidant capacity and reduced body fat mass.

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.

Therefore, pancreatic lipase inhibitors such as saponins and phenolic compounds might have  therapeutic effects in controlling obesity and brinjal is a rich source of these compounds.

6. May Protect Your Eyes From Retinal Damge

Brinjal contains chlorogenic acid, which may have protective effect against blue light-induced cell damage in retinal pigment epithelial cell line, as found in cellular studies.

Blue light exposure is considered as an important factor contributing to dry age-related macular degeneration (AMD), and brinjal may protect from blue-light damage.

A cellular tudy suggests that the extract of brinjal could protect human retinal pigment epithelial cell line from blue light-induced damage.

In an animal study on the protective effects of brinjal extract against blue light-induced retinal damage in mice, the treatment reduced retinal damage, maintained the thickness of the retinal layer, and preserved the number of retinal pigment epithelial cells.

The protection improved with higher doses, and there were no significant weight changes in any group during the experiment.

These findings suggest the potential therapeutic effect of brinjal extract against dry Age-related Macular Degeneration, but more research on human is needed.

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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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.