Recent research highlights 3 compelling reasons to enjoy eggplant

(NaturalHealth365)  While eggplants are available all year round in supermarkets, they seem to reach a peak of availability and popularity in summertime.  But, far too few people seem to be aware of this seasonal favorite’s true identity as a superfood.  To many, whether this oddly named food is a fruit or a vegetable is unclear.  The truth is that eggplant is botanically classified as a fruit but is categorized as a vegetable in the culinary sense.

However, the real newsflash about eggplant involves its oversized (yet sadly under-recognized) health benefits.  For instance, eggplant contains high levels of chlorogenic acid.  According to a 2024 review published in Nutrients, chlorogenic acid is an effective antioxidant that can neutralize harmful free radicals and help prevent oxidative damage.  Other peer-reviewed research credits chlorogenic acid with the ability to help protect against various chronic diseases.

Let’s take a closer look at eggplant and explore the undeniable “perks” of enjoying this savory summer offering.

Chlorogenic acid delivers metabolic and detoxifying benefits to discourage type 2 diabetes and fatty liver disease

In a new review, the authors cited population studies showing that chlorogenic acid (or CGA) can reduce fasting blood sugar and facilitate weight loss – and credited it with “inhibiting the further development of diabetes.”  Other benefits include antibacterial and anti-inflammatory effects and the potential to improve blood pressure readings in patients with high blood pressure.

In addition, chlorogenic acid protects the liver by boosting important antioxidants such as glutathione and superoxide dismutase levels.  The authors noted that CGA is believed to slow the progression of nonalcoholic fatty liver disease, as well as protect against liver failure caused by acetaminophen overdose.

And CGA has another nifty “trick” up its sleeve.  Scientists say that the act of barbecuing – while undoubtedly a delicious method of preparing food – creates potentially carcinogenic compounds known as heterocyclic amines.  However, CGA in eggplant can inhibit the formation of these dangerous byproducts.  Clearly, adding eggplant to the menu at your next cookout is a wise choice.

But, chlorogenic acid is not the only helpful compound in eggplant.

Eggplant constituents may inhibit the spread of cancer

Eggplant also contains compounds known as solasodine rhamnosyl glycosides or SRGs.  While their name might not roll easily off the tongue, SRGs’ ability to fight cancer cells makes them well worth examining.  And that’s exactly what researchers have been doing.

SRGs have long been believed to help address skin cancer, and – in a placebo-controlled clinical trial conducted over 30 years ago – a .005 percent concentration of SRGs showed promise in treating malignant and premalignant skin cancer lesions.  The scientists reported that regression was seen in all lesions, with no adverse effects.

More recent studies support these hopeful findings and suggest that SRGs can inhibit the proliferation and invasiveness of cancer cells by causing apoptosis or preprogrammed cell “suicide.”

Eggplant supports healthy bones and overall health

Eggplant contains yet another hidden bonus: an anthocyanin – or natural plant pigment – known as nasunin, or delphinidin 3-5-glucoside.  In research newly published in Journal of Functional Foods, researchers reported that nasunin can protect osteoblasts (the cells that synthesize new bone) thereby showing potential to help prevent and treat osteoporosis.  Eggplants also provide healthy amounts of vitamin K1, which is believed to promote bone health.

Eggplants are also fiber-rich, with a one-cup serving of raw eggplant contributing 3 grams (at a very reasonable caloric investment of 20 calories).  This, as well, contributes to eggplant’s healthful properties.  By slowing the absorption of sugar, fiber in eggplant lowers blood glucose.

In addition, a higher intake of fiber-rich fruits and vegetables (a group that includes eggplant) has been associated in population studies with a lower incidence of colorectal cancer.

Easy-going eggplant lends itself to a variety of recipes

While eggplant is available in many varieties – including the tiny “fairy tale” eggplant and the visually striking striped graffiti eggplant – Italian (or globe) eggplant is the most common.  Look for a vivid green stem cap and firm, glossy, purplish-black skin – and avoid any with brown spots or wrinkles.  To test ripeness, press your finger against the skin.  A slight imprint is ideal, but if the flesh “gives” too much, it’s an indication that it is overripe and may be bitter.

Because eggplant takes on the flavor of whatever it is cooked with, it is an ideal “canvas” for flavorful recipes.  This versatile veggie can be marinated, pickled, grilled, roasted, deep-fried, sauteed, stir-fried, and baked.  In addition to the classic Eggplant Parmigiana, you can use roasted eggplant in dips and hummus, add it to salads, or dress it up with tahini and garlic.  To avoid mushiness, eggplant aficionados note that slices should be salted before cooking and dabbed with paper towels to absorb excess moisture.

While many people discard the skin, it is perfectly edible and, in fact, contains the majority of the bone-building nasunin.

Granted, eggplants may have something of an “oddball” appearance.  But when it comes to protecting health, this fruit/veggie (take your pick!) knocks it out of the park.

Sources for this article include:

NIH.gov
Pubs.acs.org
NIH.gov
NIH.gov
NIH.gov
Healthline.com
TheSpruceEats.com

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