Full of vitamins, minerals and dietary fibre and with the potential to lower cholesterol and help manage weight, aubergines are a great choice for salads, stews and beyond. Our nutritionist shares the health benefits, ongoing research and history behind this versatile ingredient...
Along with tomatoes, potatoes and bell peppers, theaubergine (solanum melongena) belongs to the nightshade plant family (Solanaceae). In fact, aubergines grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. They have a deep purple, glossy skin encasing cream coloured, sponge-like flesh dotted with small, edible seeds. In addition to the classic purple variety, aubergines are available in other colours including lavender, jade green, orange and yellow and in a range of shapes and sizes. The most popular variety of aubergine looks like a large, pear-shaped egg, hence the American name ‘eggplant.’
The modern aubergine owes its origin to the wild version that is native to South East Asia. Prior to the middle ages it was introduced in Africa before spreading throughout Europe and the Middle East. For centuries aubergines were enjoyed more as a decorative garden plant than as a food due to its bitter taste.
Nutritional highlights
Aubergines are an excellent source ofdietary fibre. They are also a good source ofvitamins B1 and B6 and potassium. In addition it is high in the mineralscopper, magnesium and manganese.
| 15kcal | 0.9g protein | 0.4g fat | 2.2g carbohydrate | 2.7g fibre |
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Aubergines are rich in antioxidants, specificallynasunin found in aubergine skin - which gives it its purple colour. A potent antioxidant and free radical scavenger, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell and helping it to function. The lipid layer is crucial for letting nutrients in, wastes out and receiving instructions from messenger molecules that tell the cell what to do.
Research
Research on aubergines has focused on nasunin. It is not only a potent antioxidant, protecting the fatty acids essential for healthy brain function, but it also helps move excess iron out of the body. Althoughiron is an essential nutrient, necessary for transporting oxygen in the blood, immune support and collagen synthesis, too much iron is not recommended.
Aubergines are high in fibre and low in fat and therefore recommended for those managing type 2diabetes or managing weight concerns. Initial studies indicate that phenolic-enriched extracts of eggplant may help in controlling glucose absorption, beneficial for managing type 2 diabetes and reducing associated high blood pressure (hypertension).
Aubergines may also help to lower LDL (bad)cholesterol levels. These positive effects are likely to be down to nasunin and other phytochemicals in aubergines.
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