Often mistaken for a vegetable, the eggplant is in fact a fruit, and one with a prominent presence in kitchens around the world. In addition to its versatility and distinct flavor, eggplant is rich in nutrients and may offer a range of health benefits, according to nutrition experts.
Botanically classified as a berry, eggplant contains small, edible seeds and is low in calories while being high in water content and dietary fiber. It also contains antioxidant compounds such as flavonoids, vitamin C and nasunin — the pigment responsible for its deep purple hue.
The fruit’s origins remain debated, with historical sources pointing to native growth in India, Africa and parts of South Asia. While commonly associated with the color purple, eggplants also come in white, green and even striped varieties, sometimes called "zebra eggplants."
Though nutritious, parts of the plant should be consumed with caution. The leaves and flowers may be toxic in large quantities due to the presence of solanine, a natural compound also found in other nightshades. In 13th-century Italy, eggplant was even believed to cause madness — a superstition long since debunked.
Here are seven research-supported health benefits of eggplant:
Supports heart health: Eggplant contains powerful antioxidants like nasunin and anthocyanins, which have been linked to reduced LDL cholesterol and triglyceride levels. Regular consumption may lower the risk of atherosclerosis, stroke, and heart attack.
Helps regulate blood pressure: The fruit is a good source of potassium, a mineral that helps flush excess sodium from the body through urine, contributing to balanced blood pressure levels.
Aids in weight management: Due to its high fiber and low-calorie content, eggplant promotes satiety and may reduce overall food intake. Its status as an above-ground vegetable also makes it compatible with low-carb and ketogenic diets.
Adina Bachar Photo: Shai SabagPrevents anemia: Eggplant is a source of folic acid, which plays a key role in the production of red and white blood cells and platelets. Regular consumption may help prevent anemia.
Assists in blood sugar control: Its fiber slows the absorption of carbohydrates in the digestive tract, making eggplant a suitable food choice for people with diabetes.
Improves memory and brain function: Eggplant contains phytonutrients that protect brain cells from free radical damage. Folate and magnesium present in the fruit also support cognitive processes and memory retention.
Promotes gut health: The fiber in eggplant aids digestion, helps eliminate toxins, and can alleviate constipation. These properties may also reduce the risk of gastrointestinal cancers.
- The information was provided by a registered dietitian specializing in diabetes and ketogenic nutrition, and author of The Ketogenic Diet.