Eggplants, also known as aubergines, are a commonly consumed food source around the world. Not only are they a tasty food option, but they have several health benefits that have been supported by research. This article will cover the variety of health benefits eggplants have, the potential downsides, and how to consume them.

Eggplants are part of the nightshade family. They are commonly known for their dark purple color and are classified as a fruit, more specifically a berry (1). With very few calories and an abundance of nutrients and antioxidants, eggplants make for a great food choice for those with a healthy lifestyle. Many dishes around the world incorporate this fruit, like Mediterranean moussaka and Asian stir-fries.

Fun Fact:Eggplant is known by different names worldwide, such as “brinjal” in South Asia, “aubergine” in Europe, and “eggplant” in North America.

Table of Contents

Health Benefits of Eggplants
Potential Risks & Side Effects
How to Add Eggplants to Your Diet
Conclusion

Health Benefits of Eggplants

Here are some of the health benefits of eggplants, backed by scientific evidence:

1. Packed with Antioxidants

Eggplants are high in antioxidants such as nasunin and chlorogenic acid. Nasunin is a potent anthocyanin found in the skin of the eggplant, which is responsible for its vibrant color and has been shown to help protect your body’s cells from damage caused by free radicals (2). Free radicals are unstable molecules that can harm cells, leading to aging and diseases like cancer and heart disease (3).

Chlorogenic acid is another strong antioxidant found in eggplants, which is associated with a lower risk of heart disease and type 2 diabetes. Additionally, it possesses anti-inflammatory and antimicrobial properties (4).

Additionally, research has demonstrated that cooking eggplants, particularly grilling or sautéing with extra virgin olive oil, can increase their antioxidant levels (5).

Summary: The antioxidants in eggplants help protect your body against oxidative stress, which can lower your risk of chronic diseases.

2. Supports Heart Health

The fiber, potassium, vitamin C, vitamin B6, and phytonutrients present in eggplants all contribute to heart health (1). Specifically, potassium aids in regulating blood pressure levels by counteracting the effects of sodium in the body. Getting enough potassium in the diet can help prevent high blood pressure and decrease the risk of stroke (6).

In one study, participants consuming eggplant powder every day for one month experienced significant reductions in systolic and diastolic blood pressures (7).

The anthocyanins in eggplants may also decrease inflammation and oxidative stress, which are both associated with heart disease (8). Additionally, studies have shown that eggplant consumption can improve cholesterol levels and enhance heart function (9).

Summary: Incorporating eggplants into the diet can promote heart health by offering nutrients that support the cardiovascular system and reducing risk factors.

3. Helps Regulate Blood Sugar

Fiber and polyphenols in eggplants can help control blood sugar. The fiber slows the rate of digestion and the absorption of sugar, helping prevent blood glucose spikes (10).

The polyphenols in eggplants, like chlorogenic acid, have been found to increase insulin secretion and sensitivity, which helps promote glucose metabolism (11). Moreover, in vitro studies have demonstrated that eggplant phenolics can inhibit key enzymes relevant for type 2 diabetes, thereby regulating blood sugar levels (12).

A systematic review and meta-analysis concluded that greater consumption of dietary fiber is linked to a lower risk of type 2 diabetes development (13).

4. Helps With Weight Management

Eggplants are high in fiber and low in calories, which can help with weight management by increasing feelings of fullness and reducing overall calorie consumption. Fiber takes longer to digest, which means it will keep you feeling full for longer after meals (10).

Chlorogenic acid has also been found to affect fat metabolism and decrease body weight in those who are overweight, according to a randomized controlled trial of overweight participants (14).

5. Promotes Digestive Health

The fiber found in eggplants promotes a healthy digestive tract by bulking up the stool. It helps encourage regular bowel movements and can ward off constipation (15).

In addition, fiber serves as a prebiotic by nourishing the good bacteria in your gut. Having a healthy gut microbiome is associated with enhanced immunity, increased nutrient absorption, and even mental health advantages (16).

6. Could Possess Anti-Cancer Properties

Solasodine rhamnosyl glycosides (SRGs), compounds found in eggplants, have been found to cause cancer cell death without harming normal cells (17).

A study noted that nasunin in eggplants also exhibits antiangiogenic activity. This means it can block the creation of new blood vessels necessary for tumor growth (18).

Though more research is needed and still in preliminary stages, these results are promising for the potential of eggplant compounds in preventing and treating cancer.

7. Supports Brain Function

The nasunin in eggplants has also been found to defend brain cell membranes against damage from free radicals, which may enhance brain function and decrease the risk of neurodegenerative diseases such as Alzheimer’s (19).

Chlorogenic acid has also been linked to better cognitive functions. In a randomized, double-blind, placebo-controlled trial, findings suggested that chlorogenic acids may improve some cognitive functions in healthy people (20).

8. Enhances Skin Health

The antioxidants and vitamins present in eggplants reduce oxidative stress and promote collagen production, leading to more radiant skin (21). The vitamin C in eggplants is important for collagen formation, which is necessary for maintaining skin elasticity and repairing wounds (21).

Moreover, some of the compounds found in eggplants might help guard the skin against cancer. Research has studied eggplant extracts in topical skin applications for basal cell carcinoma and other similar uses with positive findings (22).

9. Might Boost Eye Health

Eggplants may promote eye health through their compounds that have been shown to prevent age-related macular degeneration and other eye diseases. Antioxidants like lutein and zeaxanthin help protect against eye damage from free radicals. Studies have found that eggplants contain significant amounts of lutein, an antioxidant known to support eye health (approximately 1,800 μg of lutein per 100 g) (23). Lutein has been associated with a reduced risk of chronic eye diseases, including age-related macular degeneration and cataracts.

Additionally, studies have found that eggplant consumption enhanced some visual functions, including lowering intraocular pressure, which is beneficial for those with glaucoma (24).

10. Potential Anti-Inflammatory Effects

Eggplants possess compounds that may lower inflammation throughout the body. Inflammation is a major culprit of several chronic diseases, such as heart disease and arthritis. In studies, steroidal glycoalkaloids from eggplants have demonstrated an anti-inflammatory effect (25). Chlorogenic acid, present in eggplants, has also been shown to reduce inflammation and oxidative stress (26).

By reducing inflammation, you may experience a reduction in symptoms from diseases such as rheumatoid arthritis and potentially enhance overall wellness.

11. Might Be Helpful for Skin Conditions

The compounds in eggplants have been linked to potential advantages in the treatment of certain skin conditions, such as acne and chilblains. Researchers noted that individuals who took a supplement containing eggplant extracts experienced improved acne symptoms due to restored balance of the gut microbiota (27).

In another study, compounds in eggplants were found to have possible antichilblain properties that enhanced circulation while decreasing inflammation (28).

12. Supports Liver Health

The phytonutrients in eggplants may detoxify the liver and help it function properly. Phytochemicals such as flavonoids, alkaloids, and saponin glycosides have shown liver-protective properties in research (29).

13. Could Contain Antimicrobial Properties

Chlorogenic acid and steroidal glycoalkaloids in eggplants exhibit antimicrobial and antiviral effects (30). Although further studies are necessary, these may help enhance the immune system and combat infections.

Potential Risks & Side Effects

Despite the benefits, there are some potential risks of eggplants to consider:

Allergies: Some may have an allergic reaction to eggplants. This is rare but not uncommon. Allergy to eggplants is more likely to occur in those who are allergic to other nightshade vegetables, such as potatoes and tomatoes. Symptoms can include itching, throat swelling, nausea, and skin rashes (31).
Medication Interactions: The vitamin K found in eggplants can disrupt the effectiveness of blood-thinning medications, such as warfarin. Therefore, it is necessary to consume approximately the same amount of vitamin K daily when taking warfarin and consult a healthcare professional before adding this food to your diet (32).
Kidney Stones: Eggplants contain oxalates that may promote the formation of kidney stones in those who are more susceptible. For individuals prone to stones, it may be necessary to consume eggplants in moderation (33).
Solanine Poisoning: Eggplants also contain a compound called solanine, which can be toxic in high concentrations. Solanine poisoning from eggplants is not common, but it is best to eat them in moderation (34).
Histamine Intolerance: Eggplants contain biogenic amines like histamine. For individuals with histamine intolerance, consuming foods high in biogenic amines can cause symptoms such as headaches and digestive issues (35).

How to Add Eggplants to Your Diet

Eggplants can be used in many different ways. Here are some delicious ways to consume them:

Baba Ganoush is a Middle Eastern dip consisting of roasted eggplant mixed with tahini, garlic, and lemon juice.
Moussaka is a classic Greek dish that layers eggplant with ground meat and béchamel sauce.
Stir-Fries: Include cubed eggplant in your go-to stir-fry dishes.
Grilled: Cut the eggplant into slices and grill, drizzling with olive oil and herbs for an easy side.
Eggplant Parmesan consists of slices of breaded eggplant baked in tomato sauce and cheese, creating an Italian classic dish.
Ratatouille is a French stewed vegetable dish that includes eggplant, tomatoes, peppers, and zucchini.

Eggplants are commonly salted before cooking to help draw out bitterness and prevent them from absorbing excess amounts of oil.

Conclusion

Eggplants are an incredibly healthy and tasty food that can be incorporated into any diet. With their vast array of scientifically proven health benefits, they are a valuable addition to meals. Whether it is their abundant antioxidant properties, support for heart and brain health, potential anti-cancer effects, or skin health nutrients, eggplants are a fantastic food source.

Keep in mind to consume them in moderation as part of a healthy diet and speak with a healthcare provider if you have any health conditions that may be impacted by their intake. With their culinary versatility, there is no shortage of ways to experiment with them in the kitchen and expand your cooking horizons.

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