Eggplants, along with bell peppers, tomatoes and white potatoes, belong to a category of vegetables known as nightshades. Some health experts, led by nutritional researcher, author, and Cornell University instructor Norman F. Childers, recommend certain populations with arthritis or fibromyalgia avoid eggplants and other nightshades. For most healthy people, however, eggplants offer a number of nutrients and is a source of a powerful antioxidant known as nasunin.
Calories and Macronutrients
One cup of boiled eggplant provides just 35 calories and only trace amounts of fat. It has 9 g of carbohydrates and 1 g of protein. Eggplant can help you reach the Institute of Medicine recommendation to consume at least 25 g of fiber for women and 38 g of fiber for men daily. It contains 2.5 g per cup, or about 10 percent of a woman's daily needs.
Vitamins
Eggplant provides small amounts of several different vitamins. A 1-cup serving has 1 percent of the recommended dietary allowance for vitamin A, riboflavin and pantothenic acid, based on a 2,000-calorie diet. It also provides 2 percent of the RDA for vitamins C and E. Eggplant has 4 percent of the RDA for vitamin K and vitamin B6, 5 percent for thiamin and 3 percent for niacin and folate.
Mineral Benefits
Eggplant provides eight minerals. It offers 6 percent of the RDA for manganese, 3 percent for copper, magnesium and potassium and 1 percent for zinc, calcium, iron and phosphorus. These minerals are intrinsic to bone health, mineral, and fluid balance and optimal cell functioning.
Antioxidant Potential
Eggplant is a source of the antioxidant nasunin. This antioxidant is primarily found in the skin of the vegetable and helps to fight disease causing free radicals in the body, particularly in the brain. Nasunin also has properties that help fight cancer. It discourages the formation of new blood vessels, thus inhibiting cancerous tumors or masses from creating their own blood supply for growth. These antiangiogenic activities were reported by Japanese researchers in a 2005 issue of the "Journal of Agriculture and Food Chemistry."
Considerations
Baking eggplant preparations that include cheese or creamy sauces, such as eggplant Parmesan or the classic Greek dish moussaka, diminish the low-calorie benefits of this food. Enjoy eggplant baked, grilled or cooked in tomato sauce, and served over pasta. Eggplant's spongy texture soaks up oil quickly, so avoid cooking methods that include frying or sautéing.
Member Comments