Health Benefits of Eggplants

Learn how eggplants can enhance your health with powerful antioxidants, fibre, and essential nutrients for overall wellbeing.
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3 min
12-June-2025

Eggplants—known as brinjal in India and aubergine in British English—are more than just a kitchen favourite. With their rich texture and antioxidant-packed profile, they add both flavour and functional health benefits to meals. Common in Indian, Mediterranean, and Asian dishes, these vibrant purple (and occasionally green) vegetables support heart health, aid digestion, and promote weight management.

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What Is an Eggplant?

Eggplant is a fruit-vegetable from the nightshade family (Solanaceae), closely related to tomatoes and potatoes. Its mildly bitter flesh and spongy texture make it ideal for absorbing spices and sauces.

In India, it's a must-have in baingan bharta, curries, and stews—and for good reason. It’s:

  • Low in calories
  • High in fibre
  • Packed with phytonutrients

Eggplants not only aid digestion but also support heart health, blood sugar regulation, and weight control—crucial health aspects that directly impact your long-term well-being and healthcare expenses.

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Nutrition

Nutrition Value of Eggplants (Per 100g Cooked)

Nutrient

Amount

Calories

~25 kcal

Fibre

3g

Vitamin C & K

Present in small but impactful amounts

Manganese

Supports metabolism

Potassium

Regulates heart & fluid balance

Antioxidants

High (especially in purple skin)


Eggplants are diabetic-friendly, cholesterol-lowering, and hydration-supportive, thanks to their water content and low glycaemic load.

What Are the Benefits of Eating Eggplants?

Eggplants are a nutritional powerhouse. Here's what they do for your body:

Rich in nutrients

Eggplants are low in calories but rich in essential nutrients like fiber, vitamins B1, B6, and K, as well as potassium, manganese, folate, and copper. This makes them a nutrient-dense addition to your meals, offering vital support to metabolic, cardiovascular, and cellular functions without adding extra calories.

High in antioxidants

Eggplants are packed with powerful antioxidants, especially nasunin, a potent anthocyanin found in the purple skin. These antioxidants protect your cells from oxidative stress, reduce inflammation, and may help slow down signs of aging while boosting overall immunity.

Supports heart health

The fiber, potassium, flavonoids, and antioxidants in brinjals contribute to better heart health by lowering bad cholesterol (LDL), improving blood vessel function, and reducing blood pressure. Regular consumption may help lower the risk of heart disease and stroke.

Aids in blood sugar control

Eggplants are low in carbohydrates and high in fiber, making them an excellent food for blood sugar regulation. The polyphenols present may improve insulin sensitivity, helping manage type 2 diabetes and reduce glucose spikes after meals.

May help with weight management

With their high fiber and water content, eggplants promote satiety—helping you feel full longer. This can reduce overall calorie intake and support healthy weight loss when paired with a balanced diet and regular exercise.

Promotes digestive health

Brinjal is rich in dietary fiber, which aids smooth digestion, regulates bowel movements, and prevents constipation. Its mild laxative effect also supports colon health and promotes a healthy gut microbiome.

May have cancer-fighting properties

Some compounds in eggplants, such as solasodine rhamnosyl glycosides (SRGs), have shown anti-cancer potential in lab studies. These compounds may help trigger cancer cell death and reduce tumor growth, although more research is needed in humans.

Improves brain function

The antioxidant nasunin also helps protect brain cell membranes from damage. Eggplants may improve memory and cognitive function, support better mental clarity, and reduce the risk of neurodegenerative diseases like Alzheimer’s.

Good for bone health

Eggplants contain bone-strengthening nutrients like calcium, magnesium, potassium, and vitamin K, all of which support bone density and help prevent age-related bone loss. These nutrients are particularly beneficial for post-menopausal women and older adults.

Brinjal for beautiful skin

Eggplants are rich in antioxidants and water content, which help hydrate the skin and fight free radicals that cause dullness and aging. Their vitamins and phytonutrients support skin elasticity, reduce pigmentation, and may help control acne when consumed regularly.

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How to Include Eggplants in a Healthy Diet

Whether you love spice-laden gravies or Mediterranean-style plates, eggplants blend beautifully into all kinds of meals:

  1. Roast or grill with minimal oil
    Slice and roast eggplants for a low-cal, antioxidant-rich dish ideal for weight and heart health.
  2. Use in curries and stews
    Add them to tomato gravies or sambar to enhance fibre and nutrient content.
  3. Pair with pasta, stir-fry or rice
    They bulk up your meal with fewer calories and more fibre.
  4. Stuff and bake with legumes or grains
    Try stuffed brinjals with lentils or paneer for a complete protein-rich dish.
  5. Blend into dips and chutneys
    Make baba ganoush or baingan chutney for nutrient-dense snacking.
  6. Maximise your health investments: A balanced diet improves internal strength—but external support matters too. Health insurance helps you sustain that lifestyle—even in a crisis.

Are Eggplants Good for Everyone?

For most people, yes—but like all foods, moderation is key. Here’s a balanced look:

  • Safe for diabetics & heart patients
    Low sugar + high fibre = stable blood sugar and better cholesterol.
  • Caution for nightshade-sensitive individuals
    May trigger inflammation in some with autoimmune conditions.
  • Weight-friendly
    Low-calorie and filling—great for weight loss diets.
  • High in oxalates
    Could affect kidney stone-prone individuals—consult your doctor.
  • Safe in pregnancy
    When cooked well, eggplants provide folate, fibre, and antioxidants beneficial for expecting mothers.

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What are the side-effects of Brinjal

Kidney Stones

Brinjal contains oxalates, which can contribute to the formation of kidney stones if consumed frequently. Regular intake may also lead to kidney-related complications. That’s why it’s best to limit brinjal to once or twice every couple of weeks, especially for those prone to kidney issues.

Allergic Reactions

Some individuals may be allergic to compounds in brinjal, which can trigger symptoms like itching, throat irritation, skin rashes, nausea, or swelling. If you’ve experienced similar symptoms after eating brinjal, it’s advisable to avoid it and consult a doctor.

Digestive Issues

For people with sensitive digestion or chronic gastric problems, brinjal can be difficult to digest and may cause bloating or indigestion. It’s best consumed in small quantities and ideally paired with easily digestible foods.

Interaction with Antidepressants

Brinjal may interfere with the effectiveness of certain antidepressant medications. Those undergoing treatment for depression or anxiety should consult their doctor before including brinjal regularly in their diet.

Pregnant and Breastfeeding Women

Brinjal can offer health benefits during pregnancy when eaten in moderation. However, during breastfeeding, it’s best to consume it sparingly as it may lead to gastric discomfort in both the mother and the infant due to slower digestion.

Conclusion

Eggplants are more than a pantry essential—they’re a nutrition-rich, heart-healthy, and waistline-friendly choice for all age groups. Their versatility in cooking and depth in flavour make them a smart, tasty addition to any wellness-focused diet.

But eating well is just half the picture. Illness doesn’t always come with a warning—so protect your wellness journey with health insurance that’s as thoughtful as your meals.

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Also Read

Health Benefits of Chia Seeds

Benefits of Psyllium Husk

Coconut Water Benefits

Frequently asked questions

Are eggplants good for people with high blood pressure?
Yes, eggplants are beneficial for people with high blood pressure. They are rich in potassium, which helps regulate blood pressure levels, and low in sodium. Their antioxidants also support blood vessel health and reduce vascular inflammation.

Can eating eggplants help with weight loss and fat burning?
Yes, eggplants support weight loss as they are low in calories and high in fibre. They promote fullness, reduce overeating, and aid digestion. Their polyphenols may also help boost fat metabolism when included in a balanced diet.

What nutrients in eggplants make them good for the heart?
Eggplants contain fibre, potassium, and antioxidants like anthocyanins, which help lower LDL cholesterol, improve blood circulation, and reduce oxidative stress. These nutrients collectively support heart health and reduce the risk of cardiovascular disease.

What are the benefits of eating eggplant?

Eggplant is rich in antioxidants, fiber, potassium, and vitamins B1 and B6. It supports heart health, improves digestion, helps regulate blood sugar, and may aid in weight management due to its low-calorie content.

Is it safe to eat eggplant every day?

While eggplant is healthy, eating it daily in large quantities may not be ideal due to its oxalate content, which can contribute to kidney stones. People with digestive issues or certain allergies should also limit consumption to a few times a week.

Why is eggplant good for men?

Eggplant supports heart health and circulation, which are crucial for male reproductive function. It also contains nasunin, an antioxidant that helps protect brain cells and improve cognitive health—important for stress and performance in men.

What is the healthiest way to eat eggplant?

The healthiest way to enjoy eggplant is by grilling, roasting, air-frying, or lightly sautéing it with minimal oil. Keeping the skin on preserves its fiber and antioxidant content, especially nasunin, found in the purple peel.

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