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.
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.
One of the most abundant antioxidants in eggplant is chlorogenic acid, a phenolic compound, known for strong free radical-fighting properties.
Another notable antioxidant in brinjal is nasunin, an anthocyanin responsible for its vibrant color and known for protecting cells from oxidative damage.
Other key antioxidants include phenolic acids such as caffeic acid, ferulic acid, and gallic acid, all of which contribute to eggplant’s anti-inflammatory and health-boosting benefits.
Several studies indicate that anthocyanins and phenolic acids give eggplant its powerful antioxidant properties, contributing to various health benefits. Research suggests that eggplant may help protect against degenerative diseases, cancer, cardiovascular issues, diabetes, pulmonary disorders, and Alzheimer’s disease.
Animal studies also show that certain eggplant varieties, rich in phenolic compounds and antioxidants, help neutralize free radicals and may reduce blood vessel damage caused by high blood sugar levels.
2. May Support 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 rich in acetylcholine, a neurotransmitter that helps relax blod vessels. This can lower the risk of high blood pressure, a major factor in heart disease.
A 2021 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.
Dietary 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
Brinjal contains powerful antioxidants that help fight oxidative stress and inflammation, both linked to cancer development.
Eggplant has been shown to exhibit anti-cancer effects in fibrosarcoma as well as ovarian, skin, lung, gastric adenocarcinoma, and liver cancer models.
Brinjal peel contains glycoalkaloids such as solasodine, solasonine, and solamargine, which exhibit potential anti-cancer properties.
In a cellular study, these compounds inhibited liver cancer cell growth by inducing cell cycle arrest and triggering apoptosis (cell death), making them promising cancer-fighting agents.
Another study on eggplant calyx compounds, 9-oxo-ODAs, found that they may help fight cervical cancer by slowing cancer cell growth, triggering apoptosis (cell death), and blocking CDK1, a protein linked to cancer progression. These findings suggest that eggplant calyx may have potential anti-cancer benefits.
However, more research, particularly on human is necessary to confirm these findings.
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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