Top 4 Health Benefits of Brinjal(Eggplant)
Discover the benefits of this adaptable veggie for your health. Know how to add eggplant to your diet and its nutritional benefits.
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One discussion that constantly prevails in every household is what is cooking today? With different veggies, seasonal and year-round, the choices to incorporate health in our meals are endless.
Plus, India is a diverse country with numerous dishes and recipes that you can literally make a new one each day. Despite this, there are favourite and not-so-lovable veggies in each household.
One such vegetable is baingan or brinjal, which is loved by elders but ignored by most kids. But do you know this often overlooked vegetable is bursting with healthy nutrition?
Beyond its alluring appearance, a trove of health benefits is waiting to be uncovered. It is a vegetable that is a powerful ally in your search for wellness and tantalizes your taste buds with its earthy, creamy texture.
So, let’s begin our expedition by discovering eggplant’s numerous health benefits.
What is Brinjal?
You will be surprised to know that brinjal is a fruit that belongs to the Solanaceae family. It is typically produced for its edible fruit, used in various dishes as a vegetable.
Baingans are renowned for having smooth, glossy skin that, depending on the variety, can be any tint from deep purple to green. Typically, the interior flesh is creamy white and contains tiny edible seeds.
They are regarded for their versatility in the kitchen. Brinjals are used to prepare a variety of cuisines, including side dishes, curries, stir-fries, and vegetarian and vegan recipes that call for meat alternatives.
They are a popular ingredient because of their mild, slightly earthy taste that easily accommodates other flavours.
Nutritional Composition of Brinjal
In 100 grams of eggplant, below are some of the minerals, vitamins and other components that you can get [1]:
| Components | Amount |
| Energy | 25 kcal |
| Protein | 0.98 grams |
| Carbohydrates | 5.88 grams |
| Dietary Fibre | 3 grams |
| Calcium | 9 mg |
| Magnesium | 14 mg |
| Potassium | 229 mg |
Health Benefits of Brinjal
Eggplant has several health advantages, making it an essential component of a balanced diet. This adaptable vegetable is low in calories and rich in vital nutrients.
The wide range of health advantages of baingan highlights its value as a tasty and nutrient-dense part of a balanced diet. Let’s look at some of them below:
1. Baingan for Digestion
If there is one element of our health that supports many other body needs, it is digestion and a happy tummy. Without a sound digestive system, our bodies cannot perform the day-to-day work. Hence, knowing about it is more than necessary.
When eaten with the skin, baingan is an excellent source of nutritional fibre [1]. Because fibre gives stool volume, making it easier to pass, and aids in preventing constipation, fibre is crucial for digestive health.
It also promotes the digestive system’s general health and keeps our tummy happy tummy. Natural digestive enzymes found in eggplant can help break down food in the stomach. It might facilitate better digestion and ease post-meal discomfort.
Compared to foods heavy in fat, which may cause gastrointestinal discomfort, baingan is naturally low in fat, making it gentler on the digestive tract.
Additionally, its fibre may function as a prebiotic, nourishing the healthy bacteria in the gut. Your body’s best digestion and general health depend on a balanced gut microbiota.
Are you aware of the fibre content in the dishes made of baingan? If not, check it out on My Meal Plan. You should also check how well your digestive system works by taking a simple Digestive Quotient Test.
2. Eggplant for Weight Loss
Who doesn’t like to look slim and fit despite eating tasty meals? Everybody. So don’t be surprised if we tell you that eating baingan will support you with weight loss [3].
Baingan is a fantastic option for individuals trying to cut back on calories because it is naturally low in calories. About 20–25 calories make up one cup of cooked eggplant, which can aid in establishing a calorie deficit, a key component of weight loss.
It also has a lot of nutritional fibre, which makes you feel content and full. It can lower caloric intake, end overeating, and lower total food consumption.
Baingan is a versatile vegetable that can be cooked in several ways, such as stir-frying, roasting, grilling, and baking. It is possible to generate delicious and healthy meal options that assist weight loss goals thanks to the adaptability of its recipes.
3. Eggplant for Blood Formation
Now, this may come as a surprise to many people. Not many know this fantastic feature of baingan, and thus, it is mostly underrated [4].
The B-vitamin folate, found in brinjal, is essential for developing red blood cells. The synthesis of DNA, which is crucial for creating new red blood cells, depends on folate.
4. Baingan for Antioxidants
Just like minerals and vitamins, our bodies need a lot of antioxidants for several purposes. These antioxidants are necessary for many things that may not fall in place.
Anthocyanins, potent antioxidants that give baingan its rich purple colour, are abundant in them, mainly the purple kinds [5]. These compounds have several health benefits, including a lower chance of developing chronic diseases.
Eggplant contains several phenolic compounds, including chlorogenic acid. These substances’ antioxidant qualities aid the body’s defence against oxidative stress.
Some varieties of baingan also include beta-carotene, a potent antioxidant and precursor to vitamin A. The ability of beta-carotene to protect cells from oxidative stress and preserve healthy skin and vision is well established.
Healthy Recipes with Baingan
Baingan is a versatile vegetable used in Indian and International recipes. You can not only make sabzi that goes with chapatti and parantha, but you can also make ravioli with eggplant in it. Let’s look at some exciting ways to add it to your diet:
- Bharvan Baingan – You can make this recipe by adding all spices inside the small eggplant variant. These are very healthy and an excellent addition to the weight loss journey.
- Baingan Methi Sabzi – Try making this sabzi, especially when fresh fenugreek is available. It is a dry sabzi and will give you a different taste of eggplant.
- Khichdi – Next time you make khichdi, add a few pieces of baingan. It will increase the fibre content and help you keep your tummies happy.
- Sambar-Brinjals also make an excellent addition to South Indian sambar. You can replace them with kaddu or add them along.
- Crepe – If you want to try something fusion, make oats and spinach crepe and stuff it with roasted brinjal pulp.
- Smoked Brinjal Dip – Just like you make bharta, you can roast the baingan and add your preferred spices to eat it, like a dip with carrot and cucumbers.
- Baingan Chutney – Yet another flavourful recipe that can go with rotis, idlis, and dosas.
- Baingan Rice – It is a very healthy dish and great for people looking for weight loss recipes. Add brinjal to the rice just like you make a pulao; voila, a healthy dish will be ready in no time.
Conclusion
The tremendous health advantages of eggplant go far beyond its delectable flavour and culinary versatility.
This common vegetable can help with weight control, promote digestion, and avoid chronic diseases because it contains essential nutrients, antioxidants, and dietary fibre.
Whether roasted, grilled, or utilized in other ways, eggplant brings delicious flavours and many nutritional advantages to any well-balanced diet.
Therefore, when you savour its mouthwatering flavour, remember that you’re giving your body various benefits that can help it live a healthier and more fulfilling life.
FAQs
1. Are there any benefits of eating baingan?
Baingan is an excellent vegetable that offers many health benefits. Some of its benefits are healthy digestion, weight loss management, blood formulation, and full of antioxidants.
2. Can you eat baingan every day?
Although eating eggplant in moderation is safe, eating it in excess can have adverse effects. Therefore, if you intend to consume it daily, it is advised that you speak with a doctor and inquire about any potential adverse effects.
3. Who should avoid baingan?
People aware of allergic reactions because of eggplant should avoid eating this vegetable. Also, certain medicines can have adverse effects because of eggplant. Hence, check with a doctor if you are on prescribed medicines.
