Aubergine: Nutrients, Health Benefits and Uses
The aubergine is a nutrient-rich vegetable packed with powerful antioxidants. It supports a healthy diet and is valued in nutritional medicine for its bioactive compounds.
Wissenswertes über "Aubergine"
The aubergine is a nutrient-rich vegetable packed with powerful antioxidants. It supports a healthy diet and is valued in nutritional medicine for its bioactive compounds.
What is Aubergine?
The aubergine (Solanum melongena), also known as eggplant or brinjal, is a fruit-vegetable belonging to the nightshade family (Solanaceae). Originally native to Southeast Asia, it is now a staple ingredient in Mediterranean, Asian, and Middle Eastern cuisines worldwide. It is best recognised by its deep purple skin and mildly bitter flavour, though white, striped, and green varieties also exist.
Nutritional Profile
Aubergine is low in calories yet rich in essential nutrients. Per 100 g of raw aubergine, it typically contains:
- Calories: approx. 25 kcal
- Carbohydrates: approx. 6 g (including approx. 3 g dietary fibre)
- Protein: approx. 1 g
- Fat: less than 0.2 g
- Vitamins: Vitamin C, Vitamin K, B vitamins (especially folate and B6)
- Minerals: potassium, manganese, magnesium, phosphorus
With a water content of approximately 92%, aubergine also contributes to daily hydration and is easy to digest.
Bioactive Compounds
Aubergine is particularly notable for its bioactive phytochemicals, which are responsible for many of its health-promoting properties:
- Nasunin: A potent anthocyanin antioxidant found primarily in the purple skin. Nasunin protects cell membranes from oxidative damage and has anti-inflammatory effects.
- Chlorogenic acid: One of the most powerful phenolic compounds in the plant, with antioxidant, antimicrobial, and antidiabetic properties.
- Flavonoids: Including luteolin and kaempferol, which exhibit anti-inflammatory and neuroprotective effects.
- Solanine: A naturally occurring glycoalkaloid present in small amounts. It is considered safe at normal dietary intake levels, but excessive or one-sided consumption should be avoided.
Health Benefits
Cardiovascular Health
Research suggests that the flavonoids and chlorogenic acid in aubergine may help reduce LDL cholesterol levels and support blood vessel health. The dietary fibre also promotes the binding of bile acids in the intestine, which contributes to cholesterol reduction.
Blood Sugar Regulation
The low glycaemic index of aubergine, combined with its polyphenol content, may slow the absorption of sugars in the gut, supporting blood glucose regulation. This is particularly relevant for individuals with type 2 diabetes or those at elevated risk.
Antioxidant Cell Protection
The anthocyanin nasunin has demonstrated in laboratory studies the ability to protect brain cells from free radical damage. Antioxidants in general contribute to slowing ageing processes and may help prevent chronic disease development.
Digestive Health
The dietary fibre found in aubergine promotes healthy bowel function, supports the growth of beneficial gut bacteria (prebiotic effect), and may help reduce the risk of constipation and intestinal disorders.
Weight Management
Due to its low calorie content combined with high water and fibre levels, aubergine promotes a sustained feeling of fullness and is well-suited to calorie-conscious diets.
Recommended Intake and Preparation
There is no official daily recommended intake specifically for aubergine. As part of a balanced diet, nutrition experts and the WHO recommend consuming at least 400 g of fruit and vegetables per day. Aubergine can be a regular and valuable part of this intake.
Important note: Aubergine should not be eaten raw, as its solanine content may cause stomach irritation when uncooked. Heating effectively breaks down this compound. Popular preparation methods include grilling, roasting, baking, steaming, and braising. Due to its sponge-like texture, aubergine absorbs large amounts of oil when pan-fried; oven-roasting is recommended for a lower-fat preparation.
Intolerances and Safety Considerations
Individuals with a nightshade allergy (e.g., to tomatoes, peppers, or potatoes) should be aware that cross-reactions with aubergine are possible. In cases of histamine intolerance, aubergine may trigger symptoms as it is classified as a histamine-rich or histamine-liberating food. Individuals with kidney disease should consult a physician regarding oxalate intake from aubergine.
Scientific Evidence
The health effects of aubergine are increasingly being examined in scientific research. The antioxidant, cholesterol-lowering, and blood-sugar-regulating properties of its polyphenols are considered well-supported by existing evidence. However, large-scale clinical human trials are still lacking for some claimed benefits. Aubergine should therefore be regarded as a beneficial addition to a healthy diet rather than a substitute for medical treatment.
References
- World Health Organization (WHO) – Increasing fruit and vegetable consumption, Global Strategy on Diet, Physical Activity and Health. Available at: https://www.who.int
- Noda Y. et al. – Antioxidant activity of nasunin, an anthocyanin in eggplant peels. Toxicology, 2000; 148(2-3): 119–123. PubMed PMID: 10962131.
- Kwon Y.I. et al. – Evaluation of vegetables for inhibition of human cancer cell growth and antioxidant activities by phenolic compounds. Bioresource Technology, 2007; 98(18): 3509–3515.
Best-selling products
For your universal protection
As one of the most valuable proteins in the body, lactoferrin is a natural component of the immune system.
For your iron balance
Specially formulated for your iron balance with plant-based curry leaf iron, Lactoferrin CLN®, and natural Vitamin C from rose hips.
For Healthy Oral Flora & Dental Care
Formulated lozenges with Dentalac®, probiotic lactic acid bacteria, and Lactoferrin CLN®The latest entries
3 Posts in this encyclopedia categoryPubic Bone Inflammation (Osteitis Pubis)
Tendon Rupture
Iliotibial Band Syndrome
Most read entries
3 Posts in this encyclopedia categoryMagnesiumcarbonat
Cologne list
Calorie content
Related search terms: Aubergine + Eggplant + Brinjal + Melongene