Vegetables and Vegetables

Eggplant Health Benefits

The eggplant ( Solanum melongena ) originates in India, where it is grown for about 4000 years as an ornamental plant. It belongs to the same family as potatoes, tomatoes and peppers. Eggplant can be found in different sizes and in violet, green and white colors. It consists of a fleshy fruit and can be found in either a round or elongated shape.

This vegetable has the characteristics of a soft texture and a slightly bitter taste. It has a white pulp and soft seeds, which do not need to be removed for the preparation of dishes. The flowers are hermaphrodite covered with a violet-colored fur and sometimes have a small yellow spot.

There is often doubt about the correct way to write: eggplant or eggplant, with g or j. Both ways are correct. “Eggplant” with J is the spelling used in Brazilian Portuguese, while “eggplant” with G is the spelling used in Portuguese from Portugal.

Among the properties of eggplant is the presence of carbohydrates, fiber, potassium, calcium, magnesium, iron, zinc, vitamin C and vitamin K. cardiac and circulatory. Check out the benefits of the components present in eggplant:

  • Magnesium: acts on enzymatic reactions and participates in the construction of teeth and bones.
  • Zinc: is part of the development of the immune system and also of growth, in addition to being related to reproduction.
  • Potassium: plays an important role in glycogen synthesis and metabolism, in addition to participating in muscle contraction.
  • Calcium: contributes to transmit nerve impulses, acts in muscle contraction and formation of bones and teeth.
  • Vitamin B1:  plays an important role in fat and carbohydrate metabolism.
  • Vitamin B2: acts on numerous metabolic processes in the body, in addition to participating in the transformation of proteins, fats and carbohydrates.
  • Vitamin C: helps the body absorb iron, prevents the action of free radicals and participates in the manufacture of neurotransmitters.

When buying eggplant, it is necessary to choose the heavier and firmer ones. The skin should look shiny and smooth and the color should be vivid. If it has discolored parts, bruises or scars, it indicates that it is in the process of deterioration. It should not be cut before being stored in the refrigerator, as this will make it oxidize more quickly.


Eggplant is a food rich in fiber, which helps in digestion and cleansing the intestinal tract. It also contributes to the prevention of various diseases such as rheumatism, arthritis and also contributes to weight loss.

1.Helps to lose weight

Eggplant is a food with low calorie content, since the consumption of 100 g has, on average, about 30 calories. That’s because it contains most of its constitution made by water.

The presence of nutrients that contribute to the release of toxins from the body makes waste from the digestive tract more easily eliminated. Hydration of the intestinal tract helps with the elimination of feces, which prevents abdominal bloating and fluid retention.

The fiber present in eggplant helps to maintain the feeling of fullness for a longer period of time, which reduces the desire to eat. This, consequently, will contribute to weight loss.

Eggplant flour is used to aid in the weight loss process, helping to reduce body fat, in addition to contributing to the craving for sweets and improving bowel function. The ideal is to consume between one to four tablespoons of this flour daily.

2.Prevents against cancer

Eggplant contains a high amount of fiber, which helps to reduce the chances of developing colon cancer. It also has a component called trypsin, which is responsible for preventing the metabolism of cancer cells. Another beneficial factor of eggplant against cancer are the phytonutrinets, known as glycosides and phytochemicals, which are antioxidants that restrict the damage caused by free radicals.

3. Take care of brain health

Eggplant contains antioxidants and phytonutrients that protect brain cells against the action of free radicals. These free radicals are responsible for damaging cells due to oxidation. This vegetable also has a generous amount of B vitamins in its composition, which helps in the maintenance of the nervous system, regulating mental fatigue. In addition, it has a component known as nasunin, which protects cell membrane lipids.

It also contains anthocyanin, the pigment that gives eggplant its color, which inhibits neuroinflammation, facilitating blood flow to the brain. This helps to take care of memory and prevents mental disorders caused by old age.

4. Protect the heart

The presence of lovastatin helps keep artery walls more flexible, which increases blood flow. As it is a food free of cholesterol and saturated fat, it prevents heart-related illnesses. The presence of vitamin K prevents the formation of blood clots.

5.Helps treat diabetes

The consumption of eggplant can contribute to the treatment of type 2 diabetes because, in addition to containing fiber, it has a low amount of carbohydrates. It also has phenols, which regulate blood glucose levels.

6. Leaves skin healthier

This vegetable helps maintain skin health as it is rich in vitamin C, which keeps the skin softer. In addition, it contains antioxidants, which protect against free radicals, which are the cause of premature aging and wrinkles.

7. Contributes to a healthy pregnancy

Ingesting eggplant during pregnancy helps the baby’s development, as it provides nutrients that are essential for him. That’s because it contains a good amount of vitamin E, which contributes to the formation of red blood cells and fetal muscles. In addition, it offers a small amount of iron and folic acid, which reduces the risk of a congenital malformation.


Despite the benefits of eggplant for the health of the body, it contains a quantity of oxalates, which is a type of organic acid. This component, when concentrated in the body, can crystallize and be responsible for the appearance of kidney stones.

Although this is not properly provided by science, the ideal is that people who have kidney or gallbladder problems avoid consuming this food excessively. Excessive consumption can also cause diarrhea, migraines and stomach discomfort.


It consists of a very versatile food, composing the most varied types of dishes and, because of that, it is widely used in cooking around the world. With eggplant, meals can be prepared boiled, baked, fried and in other ways, except raw. Check out the delicious eggplant recipes below.


The slimming benefits of eggplant with lemon are widely known. The reason this recipe contributes to weight loss is because it promotes satiety, caused by soluble fiber. It also contains a small amount of calories, prevents the body from absorbing fat and helps reduce cholesterol and triglyceride levels.

Eggplant water has antioxidant and purifying action. Furthermore, it is fat-free, an important factor in a healthy diet. Drinking eggplant water for a week helps flush toxins from the body, lowers bad cholesterol, and provides a significant amount of iron and magnesium for the body.


  • 1 small eggplant with skin
  • 1 lemon juice
  • 1 liter of water

preparation mode

  1. Cut the eggplant into slices and place in a jar with the water and lemon juice.
  2. Keep the mixture in the refrigerator overnight and consume it over the next day.


Eggplant lasagna is a tasty dish that is easy to prepare.


  • 3 eggplants
  • 200 g of ground beef
  • 1 chopped onion
  • 200 g of fresh Minas cheese (thinly sliced)
  • 2 tablespoons of grated cheese
  • 1 sachet of ready-made sauce
  • 2 tablespoons of oil
  • salt to taste
  • black pepper to taste

preparation mode

  1. Slice the eggplants lengthwise. Cook for 3 minutes in water, adding salt. Leave it reserved.
  2. In a pan, saute garlic and onion until golden. Add the minced meat, season with pepper and salt. Cook until meat is done.
  3. Add sauce and 1/2 cup of water. Bring to a boil over low heat for about 40 minutes.
  4. In a refractory, make the assembly of the lasagna, interspersed layers of eggplant, meat with sauce and cheese slices.
  5. Finish by sprinkling the grated cheese and place the eggplant in the oven until the cheese melts.


To make eggplant, easy recipes are common to find. Preparing fried eggplant is a delicious option. See how to prepare.


  • 1 eggplant
  • 1 egg white
  • 3/4 cup of cornmeal
  • Frying oil
  • salt to taste
  • Black pepper to taste

Preparation mode

  1. Cut the eggplant into slices, seasoning with salt and pepper.
  2. To bread, pass the slices in the egg white and then in the cornmeal.
  3. Fry in hot oil and serve afterwards.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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