Eggplant is a basic vegetable in almost every Israeli kitchen – from fire-roasted salads to a perfect spread. Behind the purple vegetable lies a particularly fascinating nutritional world: Health values, unique antioxidants, and also – a surprising nicotine content.
Eggplant contains only about 20 calories per 100 grams, making it a diet-friendly food. It provides a nice amount of dietary fiber (about 3 grams per 100 grams), which contributes to proper digestion, balancing blood sugar levels, and a long-lasting feeling of satiety.
Eggplant has a variety of B vitamins, including B1 (thiamine), important for energy production and nervous system function, and B6 (pyridoxine), involved in the activity of hundreds of different enzymes in the body.
Eggplant also contains vitamin C, known as a major antioxidant that helps protect cells and strengthen the immune system.
In terms of minerals: Eggplant provides potassium – an essential mineral for balancing blood pressure and heart muscle function, as well as manganese and copper, which play an important role in metabolism and the body’s antioxidant system.
Unique antioxidants
The real richness of eggplant lies in its purple skin.
The peel contains anthocyanins – natural pigments that give the plant its intense color and serve as powerful antioxidants. One of the main components studied is nasunin, found in eggplant peel, considered unique in protecting cell membranes from oxidation.
A study published in the Journal of Agricultural and Food Chemistry showed that an antioxidant found in purple eggplant peel helps protect body cells from oxidative damage. Such damage is linked to premature aging and the development of chronic diseases, so eggplant may have a unique contribution to health.
A review in Food Chemistry found a link between consumption of eggplant and other purple herbs with a decrease in inflammatory markers and an improved blood lipid profile.
An animal study (Journal of Nutritional Biochemistry) showed that eggplant peel extract significantly reduced cholesterol levels and decreased oxidative damage in blood vessels.
Fat absorption during cooking
Eggplants are known as “natural sponges”: During frying they absorb a very large amount of oil. As a result, one slice of eggplant can jump from 20 natural calories to more than 100 calories, depending on the amount of oil. This explains why dishes like moussaka or fried eggplant are considered high in calories.
To enjoy the taste without overloading, the recommendation is to use other methods – grilling, baking in the oven, or lightly searing with a brush of oil.
What’s the connection to nicotine?
Here is a much less known fact – eggplant contains traces of natural nicotine.
This is not surprising since it belongs to the nightshade family (like tomato and potato), all of which contain tiny amounts of nicotine.
Does it have an effect? The answer is absolutely not. To reach the nicotine amount equal to one cigarette – a person would need to eat about 9 kilograms of eggplant at once!
In a review published in the New England Journal of Medicine, researchers emphasized that the nicotine content in vegetables does not pose a health risk, and has no effect on mood or addiction.
Sensitivities and side effects
Like other members of the nightshade family, eggplant may also cause sensitivity in some people.
This usually involves digestive discomfort – bloating, gas, or heartburn.
There are also rare reports of true eggplant allergy, mainly in India, where it is one of the most common vegetables.
However, for most people – eating eggplant is completely safe and involves no risk.
Tips for choosing a fresh eggplant
To enjoy the taste at its best, it’s important to know how to choose correctly.
• Shiny, taut skin – indicates freshness.
• A green stem – a sign that the eggplant has not been stored for too long.
• An eggplant that feels heavy for its size – usually juicy with fewer seeds; a light eggplant – fresher.
• Smaller eggplants tend to be less bitter – making them especially suitable for salads and grilling.
• Avoid eggplants with brown spots or soft dents – these are signs of defects or overly long storage.
For Dr. Maya Rosman’s course: How to improve health and lose weight in a sane and reasonable way – click here