From the tongue-tickling Baingan Bhartha to mouth-watering Baked Eggplant, there are innumerable interesting ways to consume the ubiquitous baingan. Also known as brinjal, eggplant or aubergine, this humble veggie is available in plenty all over the world, and can be procured almost throughout the year. This article will you find out more about its impressive health benefits.
What is Brinjal?
Like the tomato, Brinjal is actually a fruit, commonly used as a veggie. It belongs to the family of Solanaceae, also commonly known as nightshades, which are cousins of potatoes, tomatoes and all bell peppers. This common veggie is extremely beneficial to your health, mainly thanks to its antioxidant and phytochemical content.
Benefits of Eating Brinjal
There are plenty of awesome benefits of eating brinjal for the body, some of them have been discussed below:
1. Good for Diabetics
Brinjal features a Glycemic Index of 15 which is low. Glycemic Index is for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and lift your blood sugar or glucose levels. Food that is high in GI is not suitable for weight loss and diabetics. Food like brinjal has a low GI and hence don’t spike your glucose level as they are absorbed slowly. Low carb recipes like Baingan Bhaja is often enjoyed by diabetics.
2. High in Fiber
Brinjal is a very good source of fiber. Add a variety of fruits and vegetables in your diet for regular bowel movements. Fiber acts as a laxative and will prevent or treat constipation. Fiber also reduces fat absorption and helps to maintain weight. It also prevents blood glucose from shooting up and is good for diabetics.
3. Great for Weight Loss
Brinjal is low in calories. A cup of chopped brinjal contains only 30 calories and can help you in managing your weight. It contains a negligible amount of fats and provides bulk to your diet and thus promotes satiety helping you to eat lesser in between meals. Therefore, it promotes weight loss. Hyderabadi Baingan subzi may be a great low-calorie dish to possess for lunch or dinner if you’re trying to reduce weight.
4. Good for Blood
Brinjal is rich in folate, which is required for producing Red Blood Cells (RBC’S) and also helps to prevent anemia. 1 cup of chopped brinjal leaves gives 42.84 mcg of folate which is 21.42% of Recommended Daily Allowance (RDA). It is good to have before and during pregnancy as the requirements increase. It prevents neural tube defects (NTD’s) in the growing fetus.
5. Low Sodium
Brinjal contains a negligible amount of sodium therefore they are safe to be consumed by hypertensives. Low sodium recipes include Baingan Bharta, Smoked Brinjal, and Pumpkin dip, Baingan Chutney and Brinjal Rice.
Brinjal contains phytonutrients which include phenolic compounds. These compounds act as antioxidants. Two such as phytonutrients are chlorogenic acid and nasunin which are potent antioxidants and thus prevent the formation of free radicals, thereby protecting cell membranes from damage. Eggplants also contain anthocyanins which have antioxidant activity.
The compound glycoalkaloids produced by brinjal have been associated with an inhibition of skin cancers in humans. The active compound nasunin prevents angiogenesis thereby prevents from cancer.
8. Dynamic Digestion
Containing little or no fat or cholesterol, this fibrous and filling vegetable may be a huge help in maintaining a healthy gastrointestinal system. This fiber enables the body to easily process foods and support the absorption of nutrients by producing gastric fluids within the stomach.
9. Prosperous Pregnancy
Folic acid is imperative if you are expecting, because it protects infants from defects within the neural tube. Folate is important to every one’s nutrition, but should be specially increased if you are carrying a baby to protect their development as well.
10. Bone Benefits
This powerful plant produces large amount of copper and Vitamin K, alongside phenols, which also help to stop osteoporosis, increase bone mineral, density, and overall bone health. This is because copper maintains collagen formation of connective tissues and bones. The oxalic acid present in these foods does inhibit the absorption calcium, but as long as consumed every day in high amounts.
10 Health Benefits of Brinjal
Below is the list of great benefits of Brinjal
- Good for Diabetics
- High in Fiber
- Great for Weight Loss
- Good for Blood
- Low Sodium
- Dynamic Digestion
- Prosperous Pregnancy
- Bone Benefits
Brinjal have a range of health benefits, including an ability to help build strong bones, reduce the symptoms of anemia, and increase cognition. Brinjal is also good for weight loss, managing diabetes, improving cardiovascular health and the digestive system. So to gain these benefits, you have to add it to your diet.