11 Health Benefits of Garden egg | Why Garden Egg is good for your body
Ever had an Garden Egg before? I have. Loads of time. And they’re quite soft and good to eat, either raw or boiled.
They’re also one of the healthiest foods you can eat.
Garden Egg are actually vegetables, even though some people would easily classify it as a fruit.
Probably because it is usually eaten raw. They’re slightly bitter, soft and spongy. And that’s why I love them!
Mainly, this healthy veggie got its name from its peculiar shape. They look like eggs, but without the shell.
But then, if you think about it; not all specie of Garden Egg has oval shapes. Some are just round and look like tennis balls instead!
Now, that was a joke. On to serious matters; Garden Eggs are one of the most popular and nutritious vegetables the world over. They have many names – aubergine, garden egg, guinea squash, melongene, and brinjal.
Types of Eggplants
Just as the names are several, so are there several varieties and types of eggplants.
Although the dark purple version of eggplants is best known, the shape, size, and color can vary from small and oblong to long and thin, and from shades of purple to white and green.
Eggplants are viable sources of important vitamins and nutrients like dietary fiber, potassium, iron, zinc, manganese, copper and thiamin (vitamin B1).
They also contain properties like vitamin B6, folate, magnesium, carotene and niacin, as well as nasunin and chlorogenic acid.
The skin of the eggplant is rich in antioxidants, fiber, potassium, vitamin K and magnesium.
Eggplants also contain flavonoids, such as anthocyanins.
Anthocyanins are water-soluble pigments that have many health benefits.
They also help give the eggplant its well-known, dark purple color.
Furthermore, the phenolic content of eggplant makes it such a potent free radical scavenger that this vegetable is ranked among the top 10 vegetables in terms of oxygen radical absorbance capacity.
Eggplants are so popular as a food ingredient that they have been incorporated into the preparation of a number of favorite cuisines.
There’re all sorts of ways to eat eggplants, and different recipes for them.
With their unique taste, they can be a fun and healthy addition to some of your regular-type meals.
In fact, in some traditions, it is the most commonly used vegetable.
You can use them as vegetables in soup.
Some people peel, slice and fry them with other vegetables like tomatoes and onions, and serve with yam or bread.
Wherever you travel to, you’re very likely to find a peculiar and unique eggplant-based meal that would be served you, if you’re interested. And you should be.
If you’re curious and you love trying out new recipes, eggplants meals can be a great idea.
The good thing is that you can actually wrap your hands around these dishes quickly.
My guess is that they won’t be so tedious to prepare, and you can learn them quickly.
You can even learn some favorite eggplant meal on the internet, or by getting a good cook book.
On the other hand, you can invent a delicious meal of your own using eggplant as your key ingredient.
But while you’re thinking about that idea, consider the following health benefits of eggplants:
So what are the possible health benefits of Garden Eggs?
1. Weight Loss
Eggplants are one of the most viable sources of fiber, which is important for weight loss.
Nutritionists recommend it as a perfect food option for those interested in losing weight because of its high fiber content.
It fills up the tummy quickly, and this subsequently reduces consumption of other high calories options.
When it comes to weight loss, the green garden eggs works better.
Dietary fibers are commonly recognized as important factors in weight management and loss, because they act as “bulking agents” in the digestive system.
These compounds increase satiety and reduce appetite. They help reduce calorie intake by making a person feel fuller for longer.
Eggplant is already low in calories, so it can contribute to a healthful, low-calorie diet.
2. Lowers Cholesterol
The fiber content in the eggplant also helps to lower cholesterol levels in the human body, protecting the heart in the process.
Research has shown that when rabbits with high cholesterol consumed eggplant juice, this led to significantly lower weight and blood cholesterol levels.
Chlorogenic acid has been shown to decrease low-density lipid (LDL) levels. It also acts as an antimicrobial, antiviral, and anti-carcinogenic agent.
3. Regulates Blood Sugar
It is a great dietary option for diabetic patients because of its ability to reduce glucose absorption in the body and lower blood sugar levels.
It also possesses low soluble carbohydrates, which assist in this regard.
4. Improves digestion
It improves digestive system, beneficial for constipation and ruling out bloating totally.
5. Enhances Eye Sight
The cream-color flesh has a pleasantly bitter taste (due to the presence of small amounts of nicotinoid alkaloids) and spongy consistency for protection from poor vision due to glaucoma.
6. Pregnancy Care
We don’t have enough space to explain how useful it is for pregnant women.
It is packed with vitamins, minerals, and other nutrients which make it an essential part of the daily ration of every pregnant woman.
Given the fact that the baby is taking much of the useful nutrients for himself, women often suffer from the lack of individual components in their body.
So, eating this plant can be an excellent solution to such situations.
7. Contain Antioxidants Properties
Consuming fruits and vegetables of all kinds has been shown to reduce the risk of many lifestyle-related health conditions.
Studies have long suggested that eating plant foods, such as eggplant, can boost overall health and wellbeing.
Laboratory analyses of the phenolic compounds in eggplant show that it contains anthocyanins, a type of flavonoid, and chlorogenic acid, a powerful free-radical scavenger.
Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds.
Studies show that consuming even small quantities of flavonoid-rich foods may benefit human health in various ways.
8. Heart health
The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in eggplants all support heart health.
In addition, eating foods containing certain flavonoids, including anthocyanins, may be associated with a lower risk of mortality from heart disease.
According to study, those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had a 34-percent lower risk of heart disease than those who consumed less.
In another, an increased intake of anthocyanins was associated with significantly lower blood pressure.
Polyphenols in eggplant have been shown to have anti-cancer effects.
Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals and, in turn, prevent tumor growth and the invasion and spread of cancer cells.
The anticancer action of anthocyanins appears to include preventing new blood vessels from forming in the tumor, reducing inflammation, and blocking the enzymes that help cancer cells to spread.
10. Cognitive function
Findings from animal studies suggest that nasunin, an anthocyanin in the eggplant skin, is a powerful antioxidant that protects brain cell membranes from free radical damage.
In other words, eggplants have the potential to enhance your brain function.
This is great if you need to maintain a sharp mental posture always.
It also assists in the transport of nutrients into the cell and moving waste out.
Research has also shown that anthocyanins help prevent neuro-inflammation and facilitate blood flow to the brain.
This could help improve memory and prevent age-related mental disorders.
11. Liver health
Research has suggested that the antioxidants in eggplants may help protect the liver from certain toxins. Nutritional content
How to buy and prepare eggplant
Eggplants should be firm and somewhat heavy for their size, with a smooth and glossy skin and an intense purple hue.
Avoid any that appear withered, bruised, or discolored.
They should be stored in the refrigerator until ready for use.
Leaving the skin intact when storing will keep them fresher for longer.
Preparing an eggplant
Use a stainless steel knife instead of carbon steel, as this prevents the material from reacting with the phytochemicals in the vegetable, which can cause the eggplant to turn black.
To draw out some of the compounds that contribute to the eggplant’s bitter taste and to make the flesh tenderer, you can “sweat” the eggplant by cutting it into pieces and then sprinkling them with salt.
Let the salted pieces sit for about 30 minutes.
Moisture will be drawn out, leaving the eggplant tenderer, less bitter, and more palatable.
This will also make the pieces less prone to absorbing any oil used when cooking.
Finally, rinse the eggplant to remove most of the salt.
It can be prepared whole, cubed, or sliced, and can be fried, grilled, baked, roasted, or steamed.
Studies suggest that out of baking, boiling and steaming, steaming is the best way to preserve the levels of antioxidants.
Side Effect Of Eggplants
Solanine and inflammation:
Eggplants are part of the nightshade family. Nightshades contain alkaloids, including solanine, which may aggravate arthritis or inflammation.
There is not enough research to confirm this, but many people with these conditions report relief when they exclude eggplants, tomatoes, and other nightshade foods from their diet.
A dietitian can help prepare a nightshade elimination diet to see if it improves symptoms.
Oxalates and kidney stones:
Eggplants contain oxalates. Oxalates can contribute to kidney stone formation.
Kidney stones can lead to acute oxalate nephropathy or even kidney death.
Foods containing oxalates, such as eggplant, are not recommended for those prone to kidney stone formation.
People with kidney stones should limit their intake of oxalate-containing foods.
Possible health risks
Eggplants contain ingredients that may not settle well in some people. Nasunin, a phytochemical found in eggplants, binds with iron and removes it from cells.
This may be useful for people who have too much iron in their body.
However, those with low levels of iron should not consume large amounts of foods that contain nasunin.
Eggplant can be a healthful addition to a varied diet that contains plenty of fruit and vegetables.
Some people do not like their bitter flavor, which may be due to the polyphenols, or antioxidants, they contain.
In the future, scientists may be able to genetically improve eggplants so that they contain high levels of beneficial nutrients and still remain palatable.