Besides its unique flavour and fragrance, guava has been hailed as one of the

super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “This humble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin.

 Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas contain folate, a mineral which helps promote fertility. The potassium in guavas helps

normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water

 it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda

Hospital.

1. Improve Immunity

Did you know: Guavas are one of the richest sources of vitamin C? It’s true. Guavas contain 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens.

2. Lowers Risk of Cancer

“Lycopene, quercetin, vitamin C and other polyphenols act as potent

antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells.

 Guavas have shown to be widely successful in reducing prostate cancer

risk and also inhibit the growth of breast cancer cells since it is rich

 in lycopene”, says Dr. Manoj K. Ahuja.

3. Diabetes-Friendly

Due to the rich fibre content and low glycaemic index, guavas prevent the development of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated.

4. Heart Healthy

Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure

 in patients with hypertension. Guavas also help lower the levels of

triglycerides and bad cholesterol (LDL), which contribute to the

development of heart disease. This magical fruit improves levels of the

good cholesterol (HDL).

5. Treats Constipation

It is one of the richest sources of dietary fiber in comparison to other

 fruits and just 1 guava fulfills about 12% of your daily recommended

intake of fibre, which makes it extremely beneficial for your digestive

health. Guava seeds, if ingested whole or chewed, serve as excellent

laxatives too, helping the formation of healthy bowel movements.

6. Improves Eyesight

Due to the presence of Vitamin A, guava is well known as a booster for vision health. It can not only prevent degradation of eyesight,

 but even improve eyesight. It can help slow down the appearance of

cataracts and macular degeneration. Even though guavas are not as rich

in Vitamin A as carrots, they are still a very good source of the

nutrient.

7. Guava During Pregnancy

Guavas contain folic acid, or vitamin B-9, which is recommended for

pregnant women since it can help in developing the baby’s nervous system

 and protect the newborn from neurological disorders.

8. Beats Toothache

Guava leaves have a potent anti-inflammatory action and a powerful

antibacterial ability which fights infection and kills germs. Thus,

consuming guava leaves works as a fantastic home remedy for toothache.

The juice of guava leaves has also been known to cure toothaches,

swollen gums and oral ulcers.

9. Stress-Buster

The magnesium present in guavas helps to relax the muscles and nerves

 of the body. So after a hard workout or a long day at the office, a

guava is certainly what you need to relax your muscles, combat stress

and give your system a good energy boost.

10. Good for Your Brain

“Guavas contain vitamin B3 and vitamin B6, also known as niacin and

pyridoxine respectively, which help in improving blood circulation to

the brain, stimulating cognitive function and relaxing the nerves”, remarks Dr. Manoj K. Ahuja.

11. Weight Loss

Want to shed a few pounds? Guava is just the ticket. Without compromising your intake of proteins, vitamins and fiber,

 guava helps you lose weight by regulating your metabolism. It’s a

win-win! Guava makes for a very filling snack and satisfies the appetite

 very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruits.

12. Cough and Cold

Guava has one of the highest quantities of vitamin-C and iron among

fruits, and both are proven to be preventive against cold and viral

infections. The juice of raw and immature guavas or a decoction of

guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.

13. Anti-Ageing Properties

Guavas are rich in vitamin A, vitamin C and antioxidants like carotene

and lycopene which help protect the skin from wrinkles. A guava a day,

keeps fine lines away!

14. Improves Complexion

Guava helps regain the skin’s radiance and freshness.

 Reap the benefits by preparing a DIY scrub at home: All you have to do

is mash some guava flesh with an egg yolk and apply it on your face.

Rinse off after 20 minutes with warm water. When used once or twice a

week, this scrub will remove dead cells from your skin and lighten your

complexion. Guavas are also a great source of Vitamin K, which helps get

 rid of skin discoloration, dark circles, redness and acne irritation.

15. Improves Texture

Guavas rank high in astringent properties, guava leaves and unripe guavas even higher. Guava helps tone up and tighten the facial muscles, so apply a decoction of the leaves and fruit on your skin and voila!

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Soy or also known as soybean is a part of the legume family, which includes dried beans, peas, peanuts, and lentils. soybean are vegetables that have been part of Asian diets for centuries, and it is now the most widely grown and utilized legume in the world including united State, United Kingdom and Australia. Some foods made from soybeans include tofu, tempeh, miso, soy milk, soy sauce, etc.

Soybeans have more protein than any other bean and are the only plant-based protein foods that contains all nine essential amino acids, making it a high-quality, complete plant protein source. It is also low in saturated fat, cholesterol-free, and high in many important nutrients, such as B-vitamins, calcium, potassium, and magnesium, fiber and isoflavones. Here are some health benefits of soy.

Prevention of Breast and Prostate Cancer

Cancer is one of the leading causes of death in modern society.
Eating soy products has been linked with increased breast tissue in women, hypothetically increasing the risk of breast cancer.
However, most observational studies indicate that consumption of soy products may reduce the risk of breast cancer.
Studies also indicate a protective effect against prostate cancer in men.
A number of soybean components may be responsible for the potential cancer-preventive effects. These include isoflavones, lectin, and lunasin.
Exposure to isoflavones early in life may be particularly protective against breast cancer later in life.
Keep in mind that all of the human studies on this subject are so-called observational studies. They indicate an association between soy consumption and cancer, but do not prove causation.

1. Reduce heart disease risk
   Studies have shown that eating 25 grams of soy protein per day can significantly lower blood cholesterol levels. This amount of soy protein is effective in lowering LDL (bad) cholesterol when substituted for high fat meats and other foods. The soy isoflavone genistein also may increase the flexibility of blood vessels. In 1999, the U.S. Food and Drug Administration supported this claim and allowed food labels to promote soy as part of a heart healthy diet.
2. Promotes healthy bones
   Preliminary studies in women have shown that eating soy protein with higher levels of naturally occurring isoflavones can prevents the loss of bone tissue. In addition, soy also contains calcium and magnesium, which are necessary for the development of strong bones.
3. Prevent Diabetes
   Regularly eating soy has been shown to reduce the risk of diabetes, especially in people who are overweight. Soy offers complete protein, but without the cholesterol and saturated fat that many people with diabetes want to avoid. The carbohydrates in soy are complex, meaning they break down slowly in the body, limiting their impact on blood sugar.
4. Relieve menopausal symptoms
   Preliminary research suggests that eating a diet rich in soy isoflavones may help alleviate menopausal symptoms in pre-menopausal women. During menopause, estrogen levels drop significantly. Isoflavones are able to bind to estrogen receptor cells, so the body doesn’t feel as though it is going through such a dramatic decrease. This can ease many of the symptoms of menopause, such as mood swings, hot flashes, and hunger pains.

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Mushrooms have low calories, no cholesterol, no fat, no gluten, and it is low in sodium. In addition, Mushrooms have niacin, riboflavin, potassium, selenium,

mushrooms contribute to the healthy diet and it provides important nutrients for health. If you want to have a healthy diet, you should have mushrooms every week

1. Prevent Breast Cancer

About 16% of female have this cancer and it caused the death for the patients. Breast cancer has the high rate in nations and there are a lot of reasons that lead to breast cancer including foods. As a report from National Cancer Institute, there are 2,240 male breast cancers and 232,340 female breast cancers in the USA every year and it causes 39,620 deaths for breast cancer patients. Linoleic acid in mushrooms can reduce the increased estrogen and prevent breast cancer effectively. As the result, you should have mushrooms in your weekly diet.

2. Cure Anemia

 If you get anemia, your blood will be lower in iron and it causes headaches, fatigue, and digestive problems. Treating anemia by foods, including mushrooms, is also a safe way for your health. Mushrooms are rich in iron that can be absorbed by the body and it can promote the red blood cells formation as well as keep your body healthy and potential. This condition is also a very common disease in US and it affects about 3.5 million people in the America. Whenever getting this disease, you will feel tired, fatigued, pale, have short of breath, and have some heart problems. Along with proper healthy diets, you should reduce stress, relax, meditate, and avoid eating foods such s fast foods, processed foods, caffeine, etc.

3. Balance Cholesterol Levels

  Mushrooms have lean proteins, free-fat, free cholesterol, and low in carbohydrates. Mushrooms also have enzymes and fiber that can reduce cholesterol levels and balance the good and bad cholesterol level in the body. There are a lot of healthy recipes that you can try with mushrooms and you can try to eat every week. Mushrooms not only help you lower bad cholesterol, but it also helps you prevent other diseases such as stroke, heart attack, atherosclerosis, etc.

4. Treat Diabetes

 Treating diabetes is one of the benefits of mushrooms due to fat-free, cholesterol-free, and low in carbohydrates. Mushrooms are also great in protein, minerals, and vitamins as well as fiber and water. Additionally, mushrooms contain enzymes, insulin that can break down the starch and sugar in food. Mushrooms can promote the functions of the liver, endocrine glands, and pancreas and encourage the insulin formation. Diabetic patients easily get infections, especially in the limbs and it can last for a long time. Mushrooms have natural antibiotics that can protect your body from diabetes, so you should add this ingredient into your diet. 

5. Improve Your Bone

 As mentioned above, mushrooms include calcium, which is very necessary for bone development. Supplying enough calcium can reduce the risks of osteoporosis and it can lower the risk of joint pain, and bone diseases. Also, you should eat calcium-rich foods such as more cheese, yogurt, milk, sardines, dark leafy greens, cereals, orange juice, soybeans, soy milk, grains, waffles, etc. Furthermore, you should do exercise every day to build up your muscle as well as strengthen your bone naturally. Do you want to discover more benefits of mushrooms? Keep reading the writing and I will show you more.

6. Prevent Prostate Cancer

 Prostate cancer is common cancer in men with more than 40,000 cases every year in the UK. This kind of cancer grows slowly and it really has no sign for many years. The most symptoms should be increased urinating, increased straining and you will have a full feeling in the bladder. In this case, you should use mushrooms, which can prevent prostate cancer due to the linoleic acid, beta-glucans in the ingredient. By eating mushrooms, the risk of getting this cancer will be reduced significantly. Moreover, you should eat red foods like tomatoes, fruits, veggies, fish, soybean, tea, natural fat, eat folate foods, dairy products, and give up smoking, alcohol,

 As explained above mushroom has important health benefits in human body, If you did not tast mushroom it is not too late. Tast and you will see the difference.

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The papaya is an incredibly healthy tropical fruit.

Papaya is rich in valuable nutrients and has a delicious taste.

Its strong antioxidant properties may help reduce your risk of many diseases, especially the ones that tend to come with age, such as heart disease and cancer including reduce inflammation,.

It may also defend against aging, helping your skin remain smooth and youthful.

To experience the many benefits of papaya, consider adding this healthy and delicious fruit to your diet.

1. Papaya is Delicious and Loaded With Nutrients

Papaya is the fruit of the Carica papaya plant.

Christopher Columbus reportedly called it “fruit of the angels” because it tasted so good.

The papaya originated in Central America and Southern Mexico, but is now grown in many other parts of the world including Australia.

Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years.

If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating, especially during pregnancy. That’s because the unripe fruit has a high latex content, which can stimulate contractions.

Papayas are shaped similar to a pear, and can be up to 20 inches long. The skin is green when unripe, and orange when ripe. The flesh inside is yellow, orange or red.

The fruit also has many black seeds seeds inside the center. These are edible, but do have a bitter flavor.

This is what papayas look like:

One small papaya (152 grams) contains:

• Calories: 59.
• Carbohydrates: 15 grams.
• Fiber: 3 grams.
• Protein: 1 gram.
• Vitamin C: 157% of the RDI.
• Vitamin A: 33% of the RDI.
• Folate (Vitamin B9): 14% of the RDI.
• Potassium: 11% of the RDI.
• Trace amounts of calcium, magnesium and vitamins B1, B3, B5, E and K.

Papayas also contain healthy antioxidants called carotenoids. They are especially high in a type of carotenoid called lycopene.

What’s more, these beneficial antioxidants are better absorbed from papayas than from other fruits and vegetables.

2. Papaya May Improve Digestion

The papain enzyme in the fruit can make protein easier to digest.

People in the tropics consider papaya a remedy for constipation and other symptoms of irritable bowel syndrome (IBS).

In one study, people who took a papaya-based formula for 40 days had significant improvement in constipation and bloating.

The seeds, leaves and roots have also been shown to be effective for treating ulcers in animal and human studies.

3. The Fruit is Delicious and Versatile

Papaya has a unique taste that many people love. However, ripeness is key.

An unripe or overly ripe papaya can taste very different from one at its peak of ripeness.

When optimally ripe, papaya should be yellow to orange-red in color, although a few green spots are fine. It should yield to gentle pressure, similar to an avocado.

Like the mango, its flavor is best when cold, so it’s a good idea to keep it refrigerated whenever possible.

It’s also an incredibly versatile fruit.

You can wash it well, cut it in half lengthwise, scoop out the seeds, and eat it out of the rind with a spoon, like cantaloupe or melon.

It can also be combined with other foods that complement its flavor.

Here are a few easy recipe ideas using 1 small papaya:

• Breakfast: Cut it in half and fill each half with Greek yogurt, then top with a few blueberries and chopped nuts.
• Appetizer: Cut it into strips and wrap a slice of ham or prosciutto around each strip.
• Salsa: Chop papaya, tomatoes, onions and cilantro, then add lime juice and mix well.
• Smoothie: Combine the diced fruit with coconut milk and ice in a blender, then blend until smooth.
• Salad: Chop papaya and avocado into cubes, add diced cooked chicken and dress with olive oil and vinegar.
• Dessert: Combine the chopped fruit with 2 tablespoons of chia seeds, 1 cup almond milk and 1 teaspoon vanilla. Mix well and refrigerate before eating.

4. It Protects Against Skin Damage

In addition to keeping your body healthy, papaya can also help your skin look more toned and youthful.

Excessive free radical activity is believed to be responsible for much of the wrinkling, sagging and other skin damage that occurs with age.

The vitamin C and lycopene in papaya protect your skin and may help reduce these signs of aging.

In one study, lycopene supplementation for 10–12 weeks decreased skin redness after sun exposure, which is a sign of skin injury.

In another, older women who consumed a mixture of lycopene, vitamin C and other antioxidants for 14 weeks had a visible and measurable reduction in depth of facial wrinkles.

5. Papaya Fights Inflammation

Chronic inflammation is at the root of many diseases, and unhealthy foods and lifestyle choices can drive the inflammatory process.

Inflammation can be measured by testing several blood markers, including C-reactive protein (CRP), tumor necrosis factor (TNF) and interleukin-6 (IL-6).

Studies have shown that antioxidant-rich fruits and vegetables like papaya help to reduce these inflammatory markers.

For example, one study showed that men who increased their intake of fruits and vegetables high in carotenoids had a significant decrease in CRP.

6. Papaya Has Anti-Cancer Properties

Research suggests that the lycopene in papaya can reduce cancer risk.

It may also be beneficial for people who are being treated for cancer.

Papaya’s cancer-fighting ability appears to be due to its reduction in free radicals that contribute to cancer development and progression.

Additionally, papaya may have some unique effects that aren’t found in other fruits.

Among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anti-cancer activity in breast cancer cells.

In a small study of older people with inflammation and precancerous changes of the stomach, a fermented papaya preparation reduced oxidative damage.

However, a lot more research is needed before any recommendations can be made.

7. The Antioxidants in Papaya May Improve Heart Health

Adding more papaya to your diet may be beneficial for your heart.

Studies show that lycopene- and vitamin C-rich fruits may help prevent heart disease.

The antioxidants in papaya may protect your heart and enhance the protective effects of HDL, the “good” cholesterol.

In one study, people who took a fermented papaya supplement for 14 weeks had less inflammation and a better LDL:HDL ratio than people who were given a placebo. An improved ratio is linked to a reduced risk of heart disease.

8. It Has Powerful Antioxidant Effects

Free radicals are reactive molecules created during your body’s metabolism.

They do perform certain important functions, including helping to destroy harmful bacteria.

However, when you have too many of them, your body is said to be in a state of oxidative stress, which can lead to disease.

Antioxidants, including the carotenoids found in papayas, can neutralize free radicals so that they are no longer able to cause harm.

Studies have found that fermented papaya can reduce oxidative stress in the elderly and people with prediabetes, mild hypothyroidism and liver disease.

Also, many researchers believe that excessive free radicals in the brain are an important factor in Alzheimer’s disease.

In one study, Alzheimer’s patients given a fermented papaya extract for 6 months experienced a 40% drop in a biomarker known as 8–OHdG. This marker, which measures oxidative damage to DNA, is also linked to aging and cancer.

The reduction in oxidative stress has been attributed to papaya’s lycopene content and ability to remove excess iron, which is known to produce free radicals.

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When consumed in excess, added sugar can have disastrous effects on your health.

However, some sources of sugar are worse than others… and sugary drinks are the worst, by far.

This primarily applies to sugary soda, but also to fruit juices, highly sweetened coffees and other sources of liquid sugar.

If you've been reading health magazines and websites for any length of time, you've read a litany of reasons why soda is bad for you. It's nothing but sugar water. It's devoid of any nutritional value. It leads to obesity and diabetes. Keep reading to find out all nine reasons you should kick soda to the curb.

1. Sugary Drinks do Not Make You Feel Full and Are Strongly Linked to Weight Gain

Added sugar is highly fattening… and liquid sugar even more so.

One of the reasons for this, is that sugar supplies large amounts of the simple sugar fructose, which does not lower the hunger hormone ghrelin in the same way as glucose, the main carb found in starchy foods.

Studies have also shown that fructose does not seem to stimulate the satiety centers in the brain in the same way as glucose.

The brain is actually supposed to regulate your calorie intake. If you eat more of one food (like potatoes), you should automatically eat less of something else instead.

Liquid sugar doesn’t work in this way… when people consume it, they usually add it on top of the total calorie intake.

In other words, sugary drinks don’t make you feel full, so you eat the same amount of food as before, but with a whole lot of extra sugar calories on the side.

In one study, people who added soda on top of their current diet ended up consuming 17% more calories than before. That is a huge amount, which could easily lead to obesity over a few years.

Not surprisingly, studies have shown that people who drink sugar-sweetened beverages consistently gain more weight than people who don’t.

In one study in children, each daily serving of sugar-sweetened beverages was linked to a 60% increased risk of obesity.

The truth is… sugary drinks are THE most fattening aspect of the modern diet. If you want to lose weight, or avoid gaining it over time, then you should seriously consider removing these drinks from your life.

2. Sugar Drastically Increases Belly Fat Accumulation

Sugar consumption makes you prone to storing more body fat.

Fructose in particular appears to dramatically increase the dangerous fat around the belly and organs. This is known as visceral fat, or belly fat.

In a 10 week study, 32 healthy people consumed beverages sweetened with either fructose or glucose.

Glucose consumers only had an increase in subcutaneous fat (not linked to metabolic disease), while fructose drinkers had a significant increase in the harmful visceral fat.

3. Soda Drinkers Have a Higher Risk of Cancer

The risk of cancer tends to go hand-in-hand with other chronic diseases like obesity, type 2 diabetes and heart disease.

For this reason, it is not surprising to see that sugary drinks are frequently associated with an increased risk of cancer.

One study of over 60,000 men and women found that those who drank two or more sugary sodas per week were 87% more likely to develop pancreatic cancer than those who did not drink soda.

Another study on pancreatic cancer found a strong link in women, but not men.

Postmenopausal women with high intakes of sugary soda also appear to be at greater risk for cancer in the inner lining of the uterus, called endometrial cancer.

Sugar-sweetened beverage consumption has also been linked to cancer recurrence and death in patients with colorectal cancer.

4. Large Amounts of Sugar Are Turned into Fat in The Liver

Sugar is composed of two molecules… glucose and fructose.

Glucose can be metabolized by every cell in the body, whereas fructose can only be metabolized by one organ, the liver.

Sugary drinks are the easiest (and most common) way to consume excessive amounts of fructose.

When we consume too much, in the context of a high-carb, high-calorie Western diet, the liver becomes overloaded and turns the fructose into fat.

Some of the fat gets shipped out as blood triglycerides, while part of it remains in the liver. Over time, this can contribute to non-alcoholic fatty liver disease.

5. Sugar-Sweetened Beverages May be The Leading Dietary Cause of Type 2 Diabetes

Type 2 diabetes is a very common disease, affecting about 300 million people worldwide.

It is characterized by elevated blood sugars in the context of insulin resistance or a deficiency in insulin.

Given that sugary drinks can lead to insulin resistance, it is not surprising to see that numerous studies link soda consumption with type 2 diabetes.

In fact, as little as one can of soda per day has been consistently linked to an increased risk of type 2 diabetes.

In a recent study looking at sugar consumption and diabetes in 175 countries, each 150 calories (about one can of soda) of sugar per day was linked to a 1.1% increase in type 2 diabetes.

To put that number in perspective, if the entire US population added one can of soda to their daily diet, almost 3.5 million people might become diabetic.

6. Numerous Studies Link Sugar-Sweetened Beverages to Heart Disease Risk

Sugar intake was first linked to heart disease risk back in the 60’s and 70’s.

Since then, it has been established that sugar-sweetened drinks increase some of the main risk factors for cardiovascular disease.

This includes blood sugar, blood triglycerides, small, dense LDL particles and numerous others.

More recent studies in humans have found strong links between sugar intake and heart disease risk in men, women and adolescents.

One study following 40,000 men for two decades found that those who drank one sugary drink per day had a 20% higher risk of having a heart attack, or dying from a heart attack, compared to men who rarely consumed sugary drinks.

7. The Sugar and Acids in Soda are a Disaster For Dental Health

It is a well known fact that sugary soda is bad for your teeth.

Soda contains acids like phosphoric acid and carbonic acid.

These acids create a highly acidic environment in the mouth, which makes the teeth vulnerable to decay.

While the acids in soda can themselves cause damage, it is the combination with sugar that makes soda particularly harmful.

Sugar provides easily digestible energy for the bad bacteria in the mouth. This, combined with the acids, wreaks havoc on dental health over time.

8. Sugary Soda Contains No Essential Nutrients… Just Sugar

 

Sugary soda is “empty” calories. No doubt about that.

It contain absolutely no essential nutrients… no vitamins, no minerals, no antioxidants and zero fiber.

It literally adds nothing to the diet except excessive amounts of added sugar and unnecessary calories.

9. Sugar Consumption is Linked to an Increased Risk of Dementia

Dementia is the collective term used to describe neuron degenerative conditions that can occur as we grow older.

The most common form is Alzheimer’s disease.

Research has found that any incremental increase in blood sugar is strongly associated with an increased risk for dementia.

In other words, the higher your blood sugar, the higher the risk of dementia.

Because sugar-sweetened beverages lead to rapid spikes in blood sugars and can raise blood sugar by causing insulin resistance, it makes sense that they could increase your risk of dementia.

Rodent studies support these findings, showing that large doses of sugary drinks can impair memory and decision-making capabilities.

So… not only do sugary drinks wreak havoc on metabolic health, they appear to be seriously harmful for your brain as well.

If you want to lose weight, avoid chronic disease and live longer with a sharper brain, then consider avoiding sugary drinks like the plague.

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The eggplant, also known as garden egg

When most people think of eggplant, this is the image that comes to mind. However, eggplants actually come in a variety of shapes and colors from small and oblong to long and skinny, from shades of purple to white and green.

No matter the name, shape, or color, all eggplants contain many beneficial nutrients and phytochemical compounds that benefit human health. This article will focus on the nutritional benefits of the traditional purple eggplant. 

Nutritional breakdown of eggplant

One cup of raw eggplant contains 

20 calories, 

0.8 grams of protein, 

4.82 grams of carbohydrate, 

0.15 grams of fat and 

2.5 grams of dietary fiber. 

A one-cup serving meets 

10% of daily fiber needs, 

5% potassium, 

3% vitamin C, 

5% vitamin B-6, 

1% iron and 

2% magnesium. 

Eggplants also contain anthocyanins, compounds that belong to a class of naturally occurring phytochemicals known as flavonoids. Flavonoids are present in many plant foods and in addition to providing health benefits - they also contribute to the distinguishable coloration of many fruits and vegetables. In this case, anthocyanins are water-soluble pigments that give the eggplant their well-known dark purple complexion.

Many of the nutritional benefits gained from consuming eggplants are obtained from the skin of the vegetable. Eggplant skin is full of fiber, potassium and magnesium and antioxidants. In fact, its phenolic content makes it such a potent free radical scavenger that the eggplant is ranked among the top 10 vegetables in terms of oxygen radical absorbance capacity.

  Health Benefits of Consuming Eggplant

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight. 

1. Heart health

The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.

2. Blood Cholesterol

Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.

3. Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.

4. Cognitive Function

Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.

Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.

5. Weight Management and Satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as "bulking agents" in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet.

How to incorporate more eggplant into your diet

When buying eggplants choose ones that are firm and somewhat heavy for their size. Avoid eggplants that appear withered, bruised, or discolored. The skin should smooth and glossy with an intense purple hue. Eggplants should be stored in the refrigerator until ready for consumption, and the skin should be left intact when storing in order to prevent them from perishing too quickly. Use a stainless steel knife instead of carbon steel in order to prevent the material from reacting with the phytochemicals in the vegetable, which would cause the eggplant to turn black.

In order to draw out some of the compounds contributing to the eggplant's bitter taste and to make the flesh more tender, you can "sweat" the eggplant by cutting it into pieces and then sprinkling them with salt. Let the salted pieces sit for about 30 minutes, moisture will be drawn out and will leave the eggplant tenderer, less bitter and overall more palatable. It will also make the pieces less prone to absorbing oil used when cooking. Then, simply rinse the eggplant after the process is complete in order to remove most of the salt. 

Eggplants have a slightly bitter flavor and spongy texture, making them unique and interesting additions to many dishes. They can be prepared whole, cubed, or sliced, and can be fried, grilled, baked, roasted or steamed.

Quick tips:

• Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat
• Sauté or stir-fry chunks of eggplant with some of your other favorite ingredients for a quick, easy meal
• Cut the eggplant lengthwise into thick slices and grill them. They can be served on their own or in a burger
• Slice the eggplant into strips or wedges and bake them in the oven for healthy eggplant fries
• Cut the eggplant into thick slices, and then bread and bake or sauté them and add them to a pasta dish. Top with Parmesan cheese to create Eggplant Parmesan.

Potential health risks of consuming eggplant

Research suggests that the polyphenols found in eggplants contribute to their bitter flavor, which means that the eggplants with the highest levels of antioxidants are also the most bitter and unpleasant to eat. However, scientists are hoping to be able to genetically improve eggplants so that they contain high levels of beneficial nutrients and remain palatable.

It has been discovered that nasunin, a phytochemical compound found in eggplants, essentially binds with iron and removes it from cells. Though this may be beneficial in cases of excess iron in the body, consuming large amounts of foods that contain nasunin, such as eggplant, is not recommended for those with low iron levels.

Eggplants also contain oxalates, which can contribute to kidney stone formation. Kidney stones can lead to acute oxalate nephropathy or even kidney death. Consuming foods containing oxalates, such as eggplant, is not recommended for those prone to kidney stone formation, and it is suggested that those suffering from kidney stones limit their intake of oxalate-containing foods.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

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