People who want to lose weight can achieve it now
by consuming plenty of garden eggs. According to Jummai Hassan, a nutritionist
with Wuse General
Hospital, Abuja, garden egg also
known as eggplant “has low calorie, low sodium, low protein and is very high in
dietary fibre and potassium. It’s a fruit that is classified under vegetables
and anyone who really want to lose weight should eat fresh garden egg. When you
take garden egg, it fills the tummy because of its fibre content which reduces
the food you consume, thereby reducing the calories and body weight.”
The high fibre content in eggplant helps to
reduce bad cholesterol in the body, thereby protecting the heart. Garden eggs
help to regulate the blood pressure, maintain and regulate the function of the
heart. Because of the high fibre and low soluble carbohydrate content of the
eggplant, it controls glucose absorption and reduces the risk of hypertension
and is very low in calorie content, such that when a diabetic person consumes
it, it suppresses the sugar level and brings the blood pressure down.
The fiber, potassium, vitamin C, vitamin B-6,
and phytonutrient content in eggplants all support heart health. According to
the American Journal of Clinical Nutrition, eating foods containing flavonoids
is affiliated with a lower risk of mortality from heart disease. Consuming even
small quantities of flavonoid-rich foods such as garden eggs may benefit human
health. Several studies show that consumption of the flavonoids known as
anthocyanins has played a major role in lowering risk of cardiovascular
disease.
One particular study
revealed that those who consumed more than three servings of fruits and
vegetables per week containing anthocyanins had 34% less risk of heart disease
than those who consumed less. In another clinical
study, researchers found that increased intake of anthocyanins in garden egg was associated with
significantly lower blood
pressure. Research on the effects of eggplant consumption in animal
studies has shown that rabbits with high cholesterol
that consumed eggplant juice displayed a significant decrease in weight and
blood cholesterol levels.
Polyphenols in eggplant have been found to
exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as
antioxidants and anti-inflammatory compounds. They protect body cells from
damage caused by free radicals and in turn prevent tumor growth
and invasion and spread of cancer cells. They also stimulate detoxifying
enzymes within cells and promote cancer cell death.
Findings from animal
studies suggest that nasunin, an anthocyanin within eggplant skin, is a
powerful antioxidant that protects the lipids comprising cell membranes in
brain cells from free radical damage. It has also been proven to help
facilitate the transport of nutrients into the cell and wastes out. Research has also shown that anthocyanins inhibit
neuroinflammation and facilitate blood flow to the brain. This helps prevent
age-related mental disorders and also improves memory.
Dietary fibers are commonly recognized as
important factors in weight management and loss by functioning as "bulking
agents" in the digestive system. These compounds increase satiety and
reduce appetite, making you feel fuller for longer and thereby lowering your
overall calorie intake. Since eggplant is already low in calories, it makes a great
part of a healthy, low-calorie diet.
One cup of raw eggplant contains 20 calories, 0.8 grams of protein, 4.82 grams of carbohydrate, 0.15 grams of fat and 2.5 grams of dietary
fiber. A one-cup serving meets 10% of daily fiber needs, 5% potassium, 3%
vitamin C, 5% vitamin B-6, 1% iron and 2% magnesium. Eggplants
also contain anthocyanins, compounds that belong to a class of naturally
occurring phytochemicals known as flavonoids. Flavonoids are present in many
plant foods and in addition to providing health benefits - they also contribute
to the distinguishable coloration of many fruits and vegetables.
Many of the nutritional benefits gained from
consuming eggplants are obtained from the skin of the vegetable. Eggplant skin
is full of fiber, potassium and magnesium and antioxidants. In fact, its
phenolic content makes it such a potent free radical scavenger that the
eggplant is ranked among the top 10 vegetables in terms of oxygen radical
absorbance capacity.
When buying eggplants choose ones that are
firm and somewhat heavy for their size. Avoid eggplants that appear withered,
bruised, or discolored. Research suggests that the polyphenols found in
eggplants contribute to their bitter flavor, which means that the eggplants
with the highest levels of antioxidants are also the most bitter and unpleasant
to eat. However, scientists are hoping to be able to genetically improve
eggplants so that they contain high levels of beneficial nutrients and remain
palatable.
