Health Benefits of Garden Egg

Garden egg, also known as Eggplant or Aubergine, is a popular vegetable that is widely consumed in many countries around the world, including Nigeria. 

It is known for its distinctive shape, color, and taste, and is a versatile ingredient in various culinary preparations. Besides its culinary uses, garden egg is also known for its numerous health benefits, as it is packed with various essential nutrients and bioactive compounds that can promote overall well-being. 

In this article, we will explore the benefits of garden egg in detail, covering its nutritional value, health benefits, culinary uses, and more.

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Nutritional Value of Garden Egg

Garden egg is a low-calorie vegetable that is rich in essential nutrients. It is a good source of dietary fiber, vitamins, minerals, and antioxidants, while being low in calories, fat, and cholesterol. 

Here is the nutritional value of garden egg per 100 grams (raw):

• Energy: 24 kcal

• Carbohydrates: 5.7 g

• Protein: 0.98 g

• Fat: 0.18 g

• Fiber: 3.4 g

• Vitamin C: 2.2 mg

• Vitamin B6: 0.084 mg

• Folate: 22 µg

• Potassium: 229 mg

• Magnesium: 14 mg

• Phosphorus: 24 mg

See also: 10 Health Benefits of Cucumbers

Health Benefits of Garden Egg

1. Rich in Antioxidants: Garden egg is packed with antioxidants, including anthocyanins, flavonoids, and phenolic compounds, which can help protect the body against oxidative stress caused by free radicals. These antioxidants can help neutralize harmful free radicals in the body, reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative diseases.

2. High in Fiber: Garden egg is a good source of dietary fiber, which is important for maintaining digestive health. Fiber adds bulk to the diet, helps prevent constipation, and promotes regular bowel movements. It also helps regulate blood sugar levels, lower cholesterol levels, and promote satiety, which can aid in weight management.

3. Supports Heart Health: Garden egg contains important nutrients such as potassium, magnesium, and fiber, which are beneficial for heart health. Potassium helps regulate blood pressure, while magnesium helps relax blood vessels, reducing the risk of high blood pressure and cardiovascular diseases. The fiber in garden egg can also help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.

4. Helps with Weight Management: Garden egg is a low-calorie and low-fat vegetable that can be beneficial for weight management. Its high fiber content can help promote satiety and reduce hunger cravings, making it a good addition to a weight loss or weight management diet. Additionally, garden egg can be used as a healthy substitute for high-calorie ingredients in recipes, such as meat or cheese, helping to reduce overall calorie intake.

5. Supports Bone Health: Garden egg is a good source of important minerals such as calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones. Calcium is important for bone formation and structure, while magnesium and phosphorus are involved in bone mineralization. Regular consumption of garden egg can help support bone health and reduce the risk of osteoporosis.

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6. May Help Lower Blood Sugar Levels: Some studies suggest that garden egg may have antidiabetic properties and could help lower blood sugar levels. Garden egg contains certain bioactive compounds, such as flavonoids and fiber, which can help regulate blood sugar levels and improve insulin sensitivity. However, more research is needed to fully understand the potential antidiabetic effects of garden egg.

7. Supports Eye Health: Garden egg is a good source of vitamin A and other antioxidants, which are important for maintaining healthy eyesight. Vitamin A is essential for maintaining good vision, particularly in low light conditions, and antioxidants help protect the eyes from oxidative damage. Regular consumption of garden egg may help promote eye health and reduce the risk of age-related eye conditions such as cataracts and macular degeneration.

8. Boosts Immune System: Garden egg is rich in antioxidants, vitamins, and minerals, which can help boost the immune system. The antioxidants in garden egg help protect the body from harmful pathogens and reduce inflammation, while the vitamins and minerals support the immune system’s function. A strong immune system is essential for overall health and well-being, as it helps the body fight off infections and diseases.

9. Promotes Digestive Health: The high fiber content of garden egg promotes digestive health by adding bulk to the diet, improving bowel movements, and preventing constipation. Fiber also helps nourish the beneficial gut bacteria, which play a crucial role in maintaining gut health. A healthy digestive system is important for overall well-being and can help prevent digestive issues such as constipation, bloating, and indigestion.

10. Provides Essential Nutrients: Garden egg is a good source of essential nutrients such as vitamins and minerals, including vitamin C, vitamin B6, folate, potassium, magnesium, and phosphorus. These nutrients are important for overall health and well-being, and regular consumption of garden egg can help ensure an adequate intake of these essential nutrients.

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Originally posted on April 16, 2023 @ 10:48 pm