Not only is eggplant used as a common food, but it is also a nutritious vegetable that helps reduce cholesterol levels in the blood.
Eggplant, commonly known in the vernacular as “goat eggplant”, has the scientific name Solanum melongena. Although the popular name is “eggplant,” this plant species belongs to the nightshade family and comes in three different varieties, producing fruits in various colors: purple, green, and white. Nevertheless, all of them have similar benefits.
Eggplant, scientifically known as Solanum melongena L, belongs to the nightshade family (Solanaceae), which includes tomatoes, potatoes, and peppers. Eggplants have been cultivated in Northeast India and Southwest China for over 1,500 years. This plant is also native and widely grown in Myanmar, Northern Thailand, and Vietnam.
Eggplant is one of the most widely produced agricultural products in the world. In India, it is regarded as the “king of vegetables”. According to customs in some regions of China, brides must know at least 12 dishes made from eggplant when they move to their husbands’ homes, as this is considered a form of dowry.
According to a report from a study published on NCBI, rabbits with high cholesterol levels showed significant reductions in LDL cholesterol and triglycerides when injected with 10 ml of eggplant juice daily for four weeks. These are two substances that can increase the risk of heart disease.
Eggplant also has cancer-preventing properties. The antioxidants in eggplant help protect the cells in the body from damage caused by free radicals, aiding in the prevention of chronic diseases and cancer.
Eggplant is a highly nutritious vegetable.
Eggplant is a highly nutritious vegetable, containing a wealth of vitamins A, B1, B2, C, and various proteins. Numerous scientific studies have shown that eggplant is a record holder for vitamin P content. Each kilogram of eggplant contains up to 7,200 mg of vitamin P – a level considered very high according to current health food classifications.
Vitamin P plays a crucial role in enhancing cell adhesion, reducing cholesterol levels, and maintaining the elasticity of blood vessels. Therefore, for the elderly, consuming eggplant can help prevent hypertension and atherosclerosis.
Eggplant contains many anti-cancer properties.
According to American scientists, eating eggplant is one of the top methods to reduce blood cholesterol.
Unexpected Benefits of Eggplant
Cancer Prevention
In fact, eggplant not only helps reduce cholesterol and lower blood pressure, but it also contains many anti-cancer compounds. Modern science has discovered that eggplant contains “solanine” – a substance that can inhibit the growth of tumors in the digestive system. Experts advise cancer patients to make eggplant a regular part of their diet.
You can combine eggplant with various other foods to suit your dietary needs and those of your family. Dishes made from eggplant are easy to prepare and ensure good nutrition.
Reducing Cardiovascular Disease Risk
The vitamin P in eggplant can help prevent hypertension and atherosclerosis. The potassium content helps stabilize heart activity. The mucilage in eggplant reduces triglycerides and cholesterol, lowering bad cholesterol and neutral fats. Therefore, nutritionists often recommend that those looking to prevent cardiovascular diseases should include eggplant in their diet.
Vitamin P in eggplant can prevent hypertension and atherosclerosis.
Blood Sugar Control
Eggplant is rich in fiber and polyphenols, which help lower blood sugar levels and the body’s ability to absorb sugar, thereby stabilizing blood glucose levels.
Weight Loss Support
Eggplant is rich in fiber, vitamins A, B, C, K, P, folic acid, and minerals such as potassium, magnesium, calcium, and phosphorus. Therefore, eating eggplant can help reduce the risk of type 2 diabetes.
One cup of eggplant (about 80 g) contains 20 calories, 5 g of carbohydrates, 3 g of fiber, 1 g of protein, and no fat. Thus, eggplant is suitable for a diet.
High in Antioxidants
In addition to containing many vitamins and minerals beneficial to health, eggplant also contains a large amount of the antioxidant anthocyanin – a pigment with strong antioxidant properties that gives this vegetable its color. In particular, the anthocyanins in eggplant, such as nasunin, lutein, and zeaxanthin, are especially beneficial.
Antioxidants help protect the body from damage caused by free radicals. Studies have shown that antioxidants can help prevent many chronic diseases such as heart disease and cancer.
Cognitive Function Improvement
Nasunin – a type of anthocyanin in eggplant – can help protect brain cell membranes from damage caused by free radicals and assist in transporting nutrients into cells while removing waste products.
Anthocyanins are also known for their ability to prevent neuroinflammation and promote blood circulation to the brain. This helps prevent memory loss and age-related cognitive decline effectively.
Managing Hemoptysis
In addition to the benefits mentioned above, eggplant can also help us manage hemoptysis, reduce age spots on the skin, and have a certain effect on patients with gout.
Eating eggplant can reduce the risk of type 2 diabetes.
Despite having no fat and cholesterol, Australian scientists have noted that eggplant absorbs oil faster than any other vegetable (it can absorb 83 g of fat in 70 seconds, four times more than fried potatoes). Therefore, eating a lot of stir-fried eggplant can increase the amount of fat consumed.
It is best to eat eggplant steamed or boiled. This method preserves the nutritious components of eggplant while still providing you with a delicious and nutritious dish. Soaking sliced eggplant in salted water and rinsing it afterward will make it softer and remove most of the bitterness, enhancing the flavor of the dish.
Additionally, many people believe that the skin of eggplant contains a wealth of nutrients, making it wasteful to peel it. However, some argue that the skin is too tough, fibrous, and has a very unpleasant taste, so it should not be eaten. What about you, do you eat eggplant with the skin on or off?
The Skin of Eggplant is Rich in Antioxidants
While everyone’s opinion may differ, the nutritional value of eggplant skin cannot be denied. When we think of naturally purple foods, we immediately think of the compound anthocyanin. In eggplant, the anthocyanin content is very high.
This compound provides excellent protection for the human body; consuming foods rich in anthocyanins regularly can help combat invading free radicals, thereby reducing the risk of cancer. Indeed, many studies have shown that eggplant is a “cancer-fighting vegetable,” particularly effective for those who frequently consume red meat and do not eat enough vegetables.
The anthocyanin in eggplant provides excellent protection for the human body.
Moreover, the anthocyanins in eggplant skin also help prevent cardiovascular and cerebrovascular diseases, slow down the aging process. Thus, for those looking to maintain a healthy and youthful body, eating eggplant with the skin is an excellent choice.
So, does the skin of eggplant contain more nutrients than the flesh? Not really, as the flesh of the eggplant is also rich in antioxidant flavonoids, chlorogenic acid, and other compounds that play an important role in protecting the body’s blood vessels. Therefore, it can be concluded that for healthy individuals, when consuming eggplant, it is beneficial to eat the skin for better absorption of beneficial components.
Three Groups of People Who Should Eat Less Eggplant Skin
Although the skin of eggplant is so beneficial, there are three groups of people who should eat as little eggplant skin as possible, preferably none at all.
1. Infants and Children Under 3 Years Old
For infants and children under 3 years old, this is the first group that should avoid eating eggplant skin. This is because the skin is quite tough and fibrous, and infants and young children have not fully developed their intestines. If they consume large amounts of eggplant skin, they may experience digestive difficulties and abdominal pain.
Eating eggplant skin can hinder your body’s iron ion absorption.
2. Individuals with Anemia and Iron Deficiency
The anthocyanins found in eggplant skin can “capture” iron ions both from the body and from food consumed. In this case, it can easily hinder the body’s iron absorption. Additionally, the absorption of zinc and copper ions will also be affected. Therefore, individuals suffering from anemia or iron deficiency should monitor their intake of anthocyanins to avoid worsening their condition.
Moreover, those with anemia or iron deficiency need to consume more iron-rich foods such as animal blood, liver, red meat, and other foods to replenish the blood and iron deficiency in their bodies.
3. Individuals with Poor Digestive Function
Similar to young children, individuals with poor digestive function may not experience stomach pain or discomfort like children do, but they may feel uneasy after consuming eggplant skin due to its tough and fibrous nature. In this case, it is best for this group to peel the eggplant to reduce the burden on their stomach.
Tips for Eating Eggplant
Eggplant is nutritious and beneficial, but according to Dr. Thuy, we should not consume too much eggplant, whether raw, juiced, or cooked. It is recommended to eat about 200 grams at a time, 2-3 times a week.
This is because eggplant contains Solanine, a bitter substance that can be toxic to the body. Furthermore, eggplant has a higher level of Nicotine than any other fruit.
The correct way to prepare eggplant is to soak it in a little vinegar or salt before cooking or using lemon, and it should be eaten alongside a variety of other dishes to reduce the activity of these substances.
Individuals with a history of allergies, asthma, or a tendency to form kidney stones should limit their consumption due to the presence of Oxalate in eggplant, which can increase the risk of stone formation, as well as other compounds like Histamine that can cause oral irritation and heightened sensitivity.
Dr. Nguyen Tran Nhu Thuy from the Department of Outpatient Services at Ho Chi Minh City University of Medicine and Pharmacy, Campus 3, also advises against eating eggplant with other cold-natured foods such as crabs, seafood, duck, geese, frogs, and snails.
When cooking, it is advisable to eat eggplant with the skin to benefit from its nutritional content. When cooking eggplant, use moderate heat; excessive heat or frying in a lot of oil can reduce the nutritional value of eggplant by 50%.
Is Eating Grilled Eggplant Toxic?
Eggplant can be prepared in many dishes. (Image: Internet).
Eggplant can be prepared in various ways, including steaming, frying, grilling, stir-frying, or making soups. Grilled eggplant is not toxic, and you can combine it with various spices to enhance the flavor of your eggplant dishes, such as scallion oil, eggs, and different meat sauces, or grill thin slices of eggplant directly on a grill.
However, it’s important not to eat too many grilled dishes at once, as this can lead to indigestion. Additionally, cooking eggplant at high temperatures for extended periods can significantly deplete its vitamins and nutrients.
