For some reason, garden eggs also known as African eggplant or aubergines, is already firmly on the list of many favorite foods. This bright vegetable is loved by both adults and children. What is garden egg good for? Health benefit of garden egg and groundnut paste? Garden egg benefit for fertility? And other benefits….
Keep reading to find out!
What Is Garden Eggs (African eggplant)
Garden Eggs are native to sub-Saharan Africa and can be grown in widely different climates. Like potatoes, tomatoes and bell peppers, garden eggs belongs to the nightshade family. Like tomatoes, they grow in large numbers depending on the heavy branches.
What Is Garden Egg Good For?
Garden Egg is a good source of dietary fiber, as well as other minerals and vitamins such as vitamin B1, potassium, folate, manganese, magnesium, copper, Vitamin B6, niacin, and other various secrete nutrients which helps in the development of human.
Also, there are several varieties that vary in size and color. In addition to bringing a unique texture and mild flavor to recipes, garden eggs brings a list of potential health benefits. In this article we take a deep look at eight potential health benefits of garden eggs.
What Are The Health Benefits Of Garden Eggs?
Without lingering, let’s discuss garden egg benefits:
1. Promotes Weight Loss
Garden eggs are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake.
Each cup (82 grams) of raw eggplant contains 3 grams of fiber and just 20 calories (2). Additionally, garden eggs are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes. Check out! 3 Natural Effective Fruit Combinations To Lose Weight
2. Keeps Blood Sugar Levels Steady
This is primarily because African eggplants are high in fiber, which passes through the digestive system intact. Adding garden eggs to your diet may help keep your blood sugar in check.
Fiber can lower blood sugar in the body by slowing the rate of digestion and absorption of sugar in the body. Some studies suggests that slower absorption keeps blood sugar levels steady and prevents spikes and crashes.
However, other research suggests that polyphenols, or natural plant compounds, found in foods like eggplant may lower sugar absorption and increase insulin secretion in the body, both of which can help reduce blood sugar.
A test-tube study looked at polyphenol-enriched extracts of eggplant, it showed that they could reduce levels of specific enzymes that influence sugar absorption, helping reduce blood sugar.
In addition, garden eggs fit well into current dietary recommendations for controlling diabetes, which include a high-fiber diet rich in whole grains and vegetables.
3. Rich in Nutrients
Garden eggs are a nutrient-dense food, meaning they contain a reasonable amount of fiber, vitamins, minerals and a few calories.
One cup (82 grams) of raw garden egg contains the following nutrients (2):
- Fiber: 3 grams
- Vitamin K: 4% of the RDI
- Vitamin C: 3% of the RDI
- Protein: 1 gram
- Manganese: 10% of the RDI
- Folate: 5% of the RDI
- Calories: 20
- Carbs: 5 grams
- Potassium: 5% of the RDI
Also, they contain little amounts of other nutrients, including: copper, niacin and magnesium.
4. Reduce the Risk Of Heart Disease
Kudos to it’s antioxidant content, some studies suggests that garden eggs may help lower the risk of heart disease.
In a case study, rabbits with high cholesterol were given 0.3 ounces (10 ml) of garden egg juice daily for 2 weeks.
At the end of the study, they had lower levels of both LDL cholesterol and triglycerides, two blood markers that can lead to an increased risk of heart disease when elevated.
Also, other studies have shown that garden eggs may have a protective effect on the heart. In a case study, animals were fed raw or grilled eggplant for 30 days.
Both types enhances heart function and reduces heart attack severity. While these results are convincing, it’s significant to note that the research is limited to animal and test-tube studies.
Additional research is required to evaluate how eggplants may affect heart health in humans.
5. Reduces Carb And Calorie Intake
Garden egg is incredibly versatile and can be easily added into your diet. It can be grilled, baked, roasted, sautéed and enjoyed with a drizzle of olive oil and a quick dash of sauce.
It can also be used as a low-calorie alternate for many high-calorie ingredients. This can reduce your carb and calorie intake, all while increasing the fiber and amount of nutrient in your meal.
African eggplants has several substances that show potential in fighting cancer cells. For example, solasodine rhamnosyl glycosides (SRGs) are a type of compound present in some nightshade plants, such as garden egg.
Though, some animal studies have indicated that SRGs could result in the death of cancer cells and may also help reduce the recurrence of certain types of cancer.
Also, research on the topic is limited, SRGs have been shown to be very effective against skin cancer when applied directly to the skin.
In addition, several studies have found that eating more fruits and vegetables, including garden egg, may protect against certain types of cancer.
A review looking at about 200 studies found that consuming fruits and vegetables was associated with protection against pancreatic, stomach, colorectal, bladder, cervical and breast cancer.
However, additional research is required to determine how the compounds present in eggplants may specifically affect cancer in humans.
7. Possesses Ulcer Protective Properties
Ulcers occur when acid in the digestive tract eats away at the inner surface of the stomach or small intestine.
The acid can create a painful open sore that may bleed. Your digestive tract is coated with a mucous layer that normally protects against acid.
Garden egg possesses ulcer protective properties against ulcers induced experimentally making it a cheap source of natural anti-ulcer remedy.
8. Garden Egg Benefit For Fertility
Garden egg is rich in so many minerals including: magnesium, iron, potassium, copper, calcium, phosphorus, zinc, and manganese. vitamins, minerals, and nutrients have been shown to promote fertility and increase the chances of pregnancy. Check out! Benefits of drinking Clove water for fertility, ovulation, Twinning & Menstruation
Are there other benefits of garden eggs?
Seeing the various nutritional content, garden eggs can provide a myriad of health benefits including: overcoming, and preventing certain diseases. Here are some other benefits of eggplant you need to know:
African eggplant is an all around vegetable and can be easily incorporated into your diet to provide some vitamin C, which help in protecting our skin and body from oxidative damage. Vitamin C also prevents other signs of aging, such as fine lines, wrinkles and dark spots.
Garden Egg and Groundnut Paste
When consumed with groundnut or its paste, the benefits of garden egg are enriched greatly. Groundnuts are so rich in potassium, calcium, phosphorus and B vitamins which offers you with a list of health benefits. Groundnuts are a great blend of healthy fats, protein and fibre that curbs your appetite, lowers the risk of heart disease and regulates blood sugar levels.
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Side Effects of Eating Garden Egg
If you are suffering from stomach upset or gastritis, it is prohibited for you to take eggplant. Cellulose, which garden egg contain, can cause exacerbation of gastritis, bowel disorder, aggravation of peptic ulcer.
In diseases of the liver and gall bladder, it is also advisable to consult a doctor or eat vegetables slowly.
It should be kept in mind that even if you are healthy by medical standards, after using this product you should consult your doctor or completely abandon the use of eggplants.
Can a Diabetic Patient Eat Garden Egg?
Patients with diabetes should consider that eggplant is a product with low carbohydrate and caloric content, so the garden plant diet can provoke hypoglycemia.
Garden egg is a very wholesome vegetable. If it is cooked properly, it can have a very positive effect on the body.
Thanks to the beneficial composition of eggplant, it is good for a person to eat one or two in a while.
If you do not want to detect side effects, stop frying garden egg in oil. In other cases, it can cure and improve your health!
The importance of consuming fruits and vegetables of all kinds cannot be overstated.
In fact, when fruits and vegetables are consumed on a continuous basis, they help reduce the risk of many lifestyle-related health problems.
This is why doctors recommend adding fruits and fruits to our diet due to their health benefits.
And speaking of fruits and yardages, it’s important to note that the health benefits of garden eggs are amazing.
Studies have even suggested that eating eggplant may improve overall health and well-being. And with lab analysis showing that the phenolic compounds in eggplant contain anthocyanins, a type of flavonoid, and chlorogenic acid, a powerful free radical scavenger, it stands to reason that this plant is among the healthiest of plants.
We hope this article helped you learn about the health benefits of garden eggs. You may also want to learn about the Health Benefits of Garden egg leaves and Side effects, or check out our Diet & Nutrition category. If you liked this article, then please share on your social networks and stay tuned for upcoming articles.