Garden eggs, also known as eggplant or aubergines, is a vegetable that is increasingly becoming very popular around the world. It belongs to the nightshade family of plants and are used in many different dishes around the world. Although often considered a vegetable, they’re technically a fruit, as they grow from a flowering plant and contain seeds.
There are many varieties that range in size and color. In addition to bringing a unique texture and mild flavor to recipes, garden eggs brings a host of potential health benefits. In this article we take a deep look at 7 health benefits of garden eggs.
- Rich in Nutrients
Garden eggs are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber in few calories.
One cup (82 grams) of raw garden egg contains the following nutrients (2):
- Calories: 20
- Carbs: 5 grams
- Fiber: 3 grams
- Protein: 1 gram
- Manganese: 10% of the RDI
- Folate: 5% of the RDI
- Potassium: 5% of the RDI
- Vitamin K: 4% of the RDI
- Vitamin C: 3% of the RDI
Garden eggs also contain small amounts of other nutrients, including niacin, magnesium and copper.
- Rich in Antioxidants
In addition to containing a variety of vitamins and minerals, garden eggs boast a high number of antioxidants. Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals. Studies have shown that antioxidants could help prevent many types of chronic disease, such as heart disease and cancer.
Garden eggs are especially rich in anthocyanins, a type of pigment with antioxidant properties that’s responsible for their vibrant color. In particular, an anthocyanin in garden eggs called nasunin is especially beneficial.
In fact, multiple test-tube studies have confirmed that it’s effective at protecting cells against damage from harmful free radicals .
- Reduce the Risk of Heart Disease
Thanks to their antioxidant content, some studies suggest that garden eggs may help reduce the risk of heart disease. In one study, rabbits with high cholesterol were given 0.3 ounces (10 ml) of garden egg juice daily for two weeks. At the end of the study, they had lower levels of both LDL cholesterol and triglycerides, two blood markers that can lead to an increased risk of heart disease when elevated.
Other studies have demonstrated that garden eggs may have a protective effect on the heart. In one study, animals were fed raw or grilled eggplant for 30 days. Both types improved heart function and reduced heart attack severity. While these results are promising, it’s important to note that current research is limited to animal and test-tube studies. Further research is needed to evaluate how garden eggs may affect heart health in humans.
- Can Promote Blood Sugar Control
Adding garden eggs to your diet may help keep your blood sugar in check. This is primarily because garden eggs are high in fiber, which passes through the digestive system intact. Fiber can lower blood sugar by slowing the rate of digestion and absorption of sugar in the body. Slower absorption keeps blood sugar levels steady and prevents spikes and crashes. Other research suggests that polyphenols, or natural plant compounds, found in foods like eggplant may reduce sugar absorption and increase insulin secretion, both of which can help lower blood sugar. One test-tube study looked at polyphenol-enriched extracts of eggplant. It showed that they could reduce levels of specific enzymes that influence sugar absorption, helping reduce blood sugar. Garden eggs fit well into current dietary recommendations for controlling diabetes, which include a high-fiber diet rich in whole grains and vegetables.
- Can Help With Weight Loss Efforts
Garden eggs are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake. Each cup (82 grams) of raw eggplant contains 3 grams of fiber and just 20 calories (2). Additionally, garden eggs are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes.
- Cancer-Fighting Benefits
Eggplant contains several substances that show potential in fighting cancer cells. For instance, solasodine rhamnosyl glycosides (SRGs) are a type of compound found in some nightshade plants, including garden egg. Some animal studies have shown that SRGs could cause the death of cancer cells and may also help reduce the recurrence of certain types of cancer .
Though research on the topic is limited, SRGs have been shown to be especially effective against skin cancer when applied directly to the skin. Furthermore, several studies have found that eating more fruits and vegetables, such as garden egg, may protect against certain types of cancer. One review looking at approximately 200 studies found that eating fruits and vegetables was associated with protection against pancreatic, stomach, colorectal, bladder, cervical and breast cancer. However, more research is needed to determine how the compounds found in garden eggs may specifically affect cancer in humans.
- Easy to Add to Your Diet
Garden egg is incredibly versatile and can be easily incorporated into your diet. It can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning. It can also be used as a low-calorie replacement for many high-calorie ingredients. This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal.
Other Benefits
Garden egg benefits for skin: Garden egg is incredibly versatile and can be easily incorporated into your diet to deliver some vitamin C, which protects our skin and body from oxidative damage. Vitamin C also prevents other signs of aging, including fine lines, wrinkles and dark spots.
Garden egg benefit for fertility: Garden egg is rich in various minerals such as magnesium, iron, potassium, copper, calcium, phosphorus, zinc, and manganese. vitamins, minerals, and nutrients have been shown to aid in fertility and increase the chances of pregnancy.
Health benefit of garden egg and groundnut paste: When consumed with groundnut or its paste, the health benefits of garden egg are enhanced greatly. Groundnuts are immensely rich in potassium, calcium, phosphorus and B vitamins which offers you with a host of health benefits. Groundnuts are a great blend of healthy fats, protein and fibre that curbs your appetite, lowers the risk of heart disease and regulates blood glucose levels.
Garden egg and Ulcer: Ulcers occur when acid in the digestive tract eats away at the inner surface of the stomach or small intestine. The acid can create a painful open sore that may bleed. Your digestive tract is coated with a mucous layer that normally protects against acid. Garden egg possesses ulcer protective properties against ulcers induced experimentally making it a cheap source of natural anti-ulcer remedy.
