Eggplant is a vegetable in the nightshade family, which also includes tomatoes and potatoes. Some people with joint pain or inflammation are sensitive to these foods and often find relief when they are avoided. However, eggplant does offer small amounts of several nutrients that are important for health. If you enjoy eating eggplant and don't suffer from joint problems, include them in your diet. Bake or grill your eggplant to keep it at its healthiest.
Calories
Eggplant is a good addition to a healthy weight loss diet. It is very low in calories, with only 20 calories per cup. Use grilled eggplant slices in place of ground beef burgers for a low-calorie twist on an American favorite. Add chopped eggplant to pasta dishes, or puree it with garlic and lemon juice and serve as a dip for sliced vegetables. Finely diced eggplant makes a good meat substitute in chili as well. These dishes will satisfy your hunger, but keep your calorie intake low, making them ideal if you are trying to lose weight.
Fiber
One cup of eggplant contains 3 g of fiber. Women should aim to consume 21 to 25 g of fiber each day and men need 30 to 38 g. While eggplant isn't considered a high-fiber food, it does help you reach the recommendation. Fiber is an important nutrient -- it promotes healthy digestion by keeping you regular and preventing constipation. It also helps control cholesterol. Fiber fills your stomach and keeps you from getting hungry between meals, which prevents overeating. Try roasted eggplant in a salad or as a side dish.
Potassium
Most vegetables in the nightshade family contain potassium. One cup of eggplant contains 4.7 g -- this is 5 percent of the daily recommendation, based on a 2000-calorie diet. Potassium regulates your blood pressure because it flushes excess sodium out of your body. If you have high blood pressure, adding foods that contain potassium, including eggplant, could lower your numbers. Use eggplant in meals where you typically use potatoes, including mashed, diced and roasted, or sliced and grilled.
Vitamins and Minerals
One cup of eggplant contains small amounts of other nutrients that support your health. You will get 2 to 3 percent of some B vitamins. These vitamins allow your body to convert the food you eat into energy and play a role in a healthy nervous system. Vitamin C is also present in eggplant in small amounts. Vitamin C builds your immunity, heals wounds and plays an antioxidative role in your body, which prevents cancer. Eggplant also contains small amounts of magnesium, copper, zinc and calcium.
References
- Peer Trainer: Eggplant
- The Weston A. Price Foundation: Nightshades
- Eating Well: Healthy Eggplant Recipes and Cooking Tips
- Colorado State University Extension: Potassium and Health
- University of Massachusetts: Nibble: Nutrients in Foods
- MayoClinic.com: End the Guesswork With These Nutrition Guidelines
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