Regular consumption of eggplant offers a range of health benefits, helping to protect the heart, support weight loss, improve blood circulation, and prevent diabetes.
These properties stem from eggplant's nutritional profile: it is low in calories, high in water content, and rich in dietary fibre and antioxidant compounds such as flavonoids, nasunin, and vitamin C. The vegetable can be consumed boiled, stewed, sautéed, roasted, or in flour form, and is used in salads, soups, juices, breads, biscuits, and spreads.
Key Benefits
1. Supports heart health
Regular consumption of eggplant may help reduce levels of LDL cholesterol — commonly known as 'bad' cholesterol — and triglycerides. This is attributed to the presence of nasunin and anthocyanins, antioxidant compounds associated with cardiovascular protection and a reduced risk of conditions such as atherosclerosis, stroke, and myocardial infarction.
2. May improve blood circulation
Eggplant contains compounds with antioxidant and anti-inflammatory properties that may contribute to vascular health. It is also a good source of potassium, a mineral that helps regulate sodium balance in the body and may support the maintenance of normal blood pressure when included as part of a balanced diet.
3. Supports weight management
Being rich in fibre and low in calories, eggplant increases the feeling of fullness, which may help reduce appetite and facilitate weight control when incorporated into a balanced diet and a healthy lifestyle.
4. Contributes to folate deficiency prevention
Eggplant provides folic acid, an essential nutrient for the formation of blood cells, including red blood cells, white blood cells, and platelets. Its consumption may contribute to adequate intake of this nutrient, which plays an important role in preventing folate-deficiency anaemia.
5. May support blood sugar control
Thanks to its high fibre content, eggplant slows the absorption of carbohydrates in the intestine, contributing to better glycaemic control. It may therefore form part of a healthy diet aimed at preventing type 2 diabetes and can be a suitable option for people with diabetes, always within the context of medical and nutritional guidance.
6. Contributes to brain health
The phytonutrients present in eggplant help protect cells against oxidative stress caused by free radicals. Folic acid and magnesium are also important for normal functioning of the nervous system. While eggplant forms part of a healthy diet, there is no evidence that its consumption alone improves memory or other cognitive functions.
7. Promotes intestinal health
The dietary fibre in eggplant helps regulate bowel transit, supports digestion, and contributes to the prevention of constipation. A diet rich in fibre is also associated with a lower risk of certain digestive diseases, including colorectal cancer.
Source: Diário Económico
Original article: https://www.diarioeconomico.co.mz/?p=523910
