Introduction
Vegetables are often called “protective foods” because they provide essential amino acids, nutrients, and vitamins that support our body and help fight diseases like diabetes, hypertension, and cancer. Among these, Brinjal (Baingan or eggplant) is a vegetable used in many dishes such as sliced baji, stuffed curry, bartha, chutney, and pickles. This vegetable is a rich source of vitamin C and phenolics, which are strong antioxidants. It is good for the heart, brain, skin, and diabetes and has numerous health benefits. Know more about this vegetable, its nutritional profile, uses, Brinjal benefits and much more.
Brinjal Nutritional Value
Brinjal is highly known for its nutritional properties. It is rich in potassium with about 230 mg in 100 gm vegetables, which is very helpful in protecting against several ailments. The Brinjal nutrition is as follows:
Nutritional value of brinjal per 100 grams
| Nutritional Components | Value |
| Calories | 25 kcal |
| Protein | 1 g |
| Carbohydrates | 6 g |
| Dietary Fiber | 3 g |
| Sugars | 3.5 g |
| Fat | 0.2 g |
Vitamins and minerals of brinjal per 100 grams
| Nutritional Components | Value |
| Vitamin C | 2.2 mg |
| Vitamin K | 3.5 µg |
| Folate | 22 µg |
| Vitamin B6 | 0.08 mg |
| Potassium | 229 mg |
| Magnesium | 14 mg |
| Phosphorus | 24 mg |
| Calcium | 9 mg |
| Iron | 0.2 mg |
| Sodium | 2 mg |
Amino acids of brinjal per 100 grams
| Amino Acid in Brinjal | Value |
| Glutamic acid | 0.186 g |
| Aspartic acid | 0.164 g |
| Threonine | 0.037 g |
| Isoleucine | 0.045 g |
| Leucine | 0.064 g |
| Lysine | 0.047 g |
| Phenylalanine | 0.043 g |
| Valine | 0.053 g |
| Arginine | 0.057 g |
| Proline | 0.043 g |
Properties of Brinjal
The key properties of Brinjal include the following:
- Anti-oxidant Effect: Brinjal contains powerful antioxidants like nasunin and chlorogenic acid, which help protect the body from damage caused by free radicals, reducing the risk of chronic diseases.
- Analgesic (Reduces Pain) Effect: Brinjal has natural compounds that can help alleviate pain, making it beneficial for those suffering from conditions like arthritis or general discomfort.
- Anti-pyretic Effect: The compounds in brinjal can help reduce fever, providing relief from high temperatures and related symptoms.
- Anti-inflammatory Effect: Brinjal has anti-inflammatory properties that can help reduce inflammation in the body, beneficial for conditions like arthritis and gastritis.
- Anti-asthmatic Effect: Brinjal may help manage asthma symptoms by reducing inflammation and improving respiratory function.
- Lipid-lowering Effect: Brinjal can help lower cholesterol levels, promoting heart health and reducing the risk of cardiovascular diseases.
- Blood Pressure-lowering Effect: Brinjal contains potassium and other nutrients that help regulate blood pressure, making it beneficial for those with hypertension.
Health Benefits of Brinjal/Eggplan
Brinjal is good for diabetes and reducing cholesterol. It helps improve digestion, facilitate proper bowel movement and relieve constipation. The Brinjal health benefits include:
- Brinjal Benefits For Diabetes: Brinjal has a low glycemic index, which helps manage blood sugar levels, making it a good choice for people with diabetes.
- Brinjal Benefits For Obesity: The high fiber content in brinjal promotes a feeling of fullness, which can help in managing weight and preventing overeating.
- Brinjal Benefits For Cancer: Brinjal contains antioxidants like nasunin and chlorogenic acid, which may help fight free radicals and reduce the risk of certain cancers.
- Brinjal Benefits For Hair and Skin: The vitamins and minerals in brinjal, such as vitamins A and E, contribute to healthy skin and hair, promoting a natural glow and strength.
- Brinjal Benefits For Warts, Burns, and Inflammatory Diseases: Brinjal has anti-inflammatory properties that can help soothe conditions like stomatitis, arthritis, and gastritis and aid in the treatment of warts and burns.
- Brinjal Benefits For Heart Attacks: Brinjal may help lower the risk of heart diseases, including heart attacks and strokes, by reducing damage caused by free radicals and improving overall heart health.
- Brinjal Benefits For Bone Health: Brinjal contains essential minerals like copper, manganese, potassium, and magnesium, which support bone health and strength.
- Brinjal Benefits For Syphilis: The roots of brinjal, when blended and boiled with sour milk and grain porridge, are traditionally used to manage syphilis and other conditions. Consult an Ayurvedic physician before using brinjal for this purpose.
- Brinjal Benefits For Cognitive Functioning: Brinjal supports brain health due to its essential plant nutrients, which can enhance memory and protect brain cells.
Incorporating Brinjal into the Diet
Brinjal can be easily incorporated into your diet in various ways. You can chop it and add it to soups, sambar, and curries for extra flavour and nutrition. It can also be stir-fried with spices and served as a tasty side dish or added to salads for crunch. For more healthcare tips, check out the Truemeds App.
Ways To Eat Brinjal (Eggplant)
Here are different ways to eat Brinjal:
- Baingan Bharta: It is a popular North Indian dish in which brinjals are roasted until the skin is charred, then peeled and mashed. The mash is then cooked with onions, tomatoes, garlic, and spices to create a smoky, flavorful dish, usually served with roti or naan.
- Bhagara Baingan: A famous Hyderabadi dish, small brinjals are cooked in a rich, creamy peanut, sesame, and coconut-based gravy. It is often served with biryani or rice.
- Baingan Masala: Sliced brinjals are cooked with onions, tomatoes, and a blend of spices. This spicy and tangy dish is a common accompaniment to chapati or rice.
- Stuffed Baingan: Small brinjals are stuffed with a mixture of spices, ground peanuts, and coconut, then cooked until tender. This dish is popular in Maharashtra and Gujarat.
- Brinjal Fry: Thinly sliced brinjal rounds are coated with a mix of spices and rice flour, then shallow-fried until crispy. It is a popular side dish in South Indian meals.
- Kathirikai Sambar: Brinjal is often added to sambar, a lentil-based vegetable stew from South India. It is served with rice and a side of papadam.
- Ennai Kathirikai: In Tamil Nadu, brinjals are slit and stuffed with a spicy tamarind mixture, then sautéed in oil. This tangy dish is a favourite accompaniment to rice.
- Vangi Bath: A traditional dish from Karnataka, brinjals are cooked with rice, spices, and tamarind to create a flavorful one-pot meal.
- Baingan Pakora: Brinjal slices are dipped in a seasoned chickpea flour batter and deep-fried until golden brown. These fritters are a popular snack during the monsoon season.
- Gutti Vankaya: A classic dish from Andhra Pradesh, where small brinjals are stuffed with a spicy masala paste and cooked in a flavorful gravy. It is typically served with rice.
Brinjal Side Effects
While Brinjal is generally safe when consumed in moderation. Some individuals may experience side effects. The brinjal side effects includes:
- Solanine Poisoning: Brinjal contains a compound called solanine, which can be toxic in large quantities. Eating excessive brinjal can lead to nausea, vomiting, and dizziness.
- Digestive Issues: For some individuals, consuming brinjal can cause digestive problems like gas, bloating, and stomach cramps.
- Kidney Stones: Brinjal is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
- Inflammatory Reactions: People with existing inflammatory conditions like arthritis may find that brinjal exacerbates their symptoms due to its solanine content.
- Interference with Iron Absorption: Brinjal contains compounds that can inhibit iron absorption, potentially leading to or worsening anaemia if consumed in large amounts.
- Drug Interactions: Brinjal can interact with certain medications, particularly those used for thyroid conditions and blood thinning. If you are taking medication, it’s advisable to consult with a healthcare provider.
- Histamine Reactions: Brinjal can trigger histamine reactions in some people, leading to symptoms like itching, rashes, and headaches.
Precautions to Take with Brinjal
While the are numerous brinjal health benefits, it should be taken in moderation. When consuming Brinjal, consider the following precautions:
- Eat brinjal in moderation to avoid potential side effects like digestive issues and solanine poisoning.
- If you have never eaten brinjal before, try a small amount first to ensure you do not have an allergic reaction.
- Cook brinjal thoroughly to reduce its solanine content and make it easier to digest.
- If you have a history of kidney stones, limit your intake of brinjal due to its high oxalate content.
Frequently Asked Questions (FAQs)
Brinjal can cause side effects in some, like digestive issues, including gas and stomach cramps, due to its fibre content. It may also exacerbate inflammation in people with arthritis and contribute to the formation of kidney stones because of its high oxalate content. Additionally, some individuals may experience allergic reactions or histamine responses, such as itching or headaches.
Avoid eating brinjal with other high-oxalate foods, like spinach and beet greens, as this can increase the risk of kidney stones. Additionally, avoid consuming it with foods that can cause gas, such as beans and cabbage, to prevent digestive discomfort.
Brinjal is sometimes avoided because it contains solanine, which can cause digestive issues and allergic reactions in sensitive individuals. Additionally, it has high oxalate content, which can contribute to kidney stone formation in susceptible people.
Brinjal is good for men as it is rich in nutrients like vitamins, minerals, and antioxidants that support overall health, including heart and bone health. However, there is no evidence to show its benefit on sexual health.
Brinjal is generally good for digestion as it is high in dietary fibre, which helps regulate bowel movements. However, due to its high fibre content, some people may experience digestive discomfort or gas.
Brinjal is not typically bad for uric acid levels; it is considered safe for people with gout. However, individuals sensitive to nightshade vegetables like tomatoes, peppers, and white potatoes may want to monitor their intake.
Brinjal is not bad for diabetes; in fact, it can be beneficial due to its low glycemic index and high fibre content, which help regulate blood sugar levels. However, it should be prepared in a healthy way to avoid added fats and sugars.
Brinjal, being rich in dietary fiber, can aid in relieving constipation by promoting regular bowel movements and improving digestion when consumed as part of a balanced diet.
Brinjal is rich in vitamins, minerals, and antioxidants that support overall health during pregnancy. It provides folate, which is essential for foetal development, and helps maintain healthy blood pressure levels.
Brinjal contains antioxidants like vitamin C and other compounds that support the immune system, which may help in fighting infections to some extent when included in a varied diet.
Brinjal is a good source of several vitamins, including vitamin C, vitamin K, vitamin B6, thiamine (vitamin B1), niacin (vitamin B3), and folate (vitamin B9), each contributing to overall health and wellbeing.