Brinjals or eggplants or aubergine is a plant belonging to the species of the nightshade family Solanaceae. Solanum melongena is cultivated worldwide for its edible fruit. It is mostly purple, spongy, absorbent fruit and is used typically as a vegetable in several cuisines across the globe. It is a berry in botanical terms, as they grow from a flowering plant and contain seeds. Brinjal is a member of the genus Solanum and is closely related to the tomato, chilli pepper, and potato, like the tomato its skin and seed are edible, but like the potato, it is eaten cooked. Eggplant is widely cultivated in India, Malaysia, Singapore, South Africa, the US, Canada, Australia, New Zealand and the Philippines. Brinjals are power-packed food that contains a wealth of nutrients including vitamins, minerals and fibre, which may confer health-benefiting properties and improve overall well-being.

To Optimise Your Overall Physical And Mental Health. Buy From Our Wide Range Of Health Supplements

There are several varieties of brinjals that vary in size and colour, while the most common ones are brinjals with deep purple skin, they are also available in red, green and black colour. Brinjal offers a fine texture and mild flavour to the dishes and brings in a host of wellness incentives.

Also Read: Surprising Benefits Of Eggplant - The King of Vegetables

Brinjal Plant

Brinjal is a tropical perennial plant mostly grown in temperate climates. The stem is spiny, and the florals are white to purple in colour with a five-lobed corolla and yellow stamens. Egg-shaped, glossy and purple varieties are commonly cultivated and white flesh that is spongy with a meaty texture is also harvested in most places. While most other varieties are white and longer in shape. When cut the surface of the flesh turns brown quickly due to oxidation. Brinjal comes with umpteen number of small, soft, edible seeds that taste bitter as they contain nicotinoid alkaloids.

Also Read: Bell Peppers: Why This Colourful Veggie Should Be Part Of Your Daily Diet

Eggplant / Brinjal Nutrition

Brinjals are a nutrient-dense food that is low in calories and packed with a storehouse of bioactive compounds that support the proper functioning of the bodily process.

Nutritional Value of 1 cup (82 grams) Brinjal

Calories: 20

Carbs: 5 grams

Fibre: 3 grams

Protein: 1 gram

Manganese: 10% of the RDI

Folate: 5% of the RDI

Potassium: 5% of the RDI

Vitamin K: 4% of the RDI

Vitamin C: 3% of the RDI

It also contains fair amounts of other nutrients including niacin, magnesium, and copper.

*Source United States Department of Agriculture (USDA)

Incredible Health Benefits of Brinjal

Loaded With Antioxidants

Eggplants are a storehouse of powerful antioxidants that are compounds that help to shield the body from damage caused by free radicals. Evidence has strongly proved that antioxidants can help avert the risk of many types of chronic diseases like cancer and cardiovascular disease. Brinjals are mainly rich in anthocyanins, a pigment that is responsible for their vibrant colour and offers protection against heart diseases.

Prevents Heart Disease

Blessed with antioxidants eggplants are beneficial in reducing the risk of heart disease. Studies reveal that taking brinjal juice helped in diminishing both LDL cholesterol and triglyceride levels and offers a protective effect on the heart. In addition, the richness of anthocyanin in brinjal promotes heart function and decreases the severity of heart attacks.

Brinjal For Weight Loss

Brinjals are a must to add food to the weight watcher’s meal regimen. Being intrinsically high in dietary fibre and low in calories, it effectively supports weight loss. The goodness of fibre delays the gastric emptying time, promotes fullness and satiety and reduces overall calorie intake. A serving of raw eggplant contains 3 grams of fibre and just 20 calories.

Manages Diabetes

Adding brinjal to the diet regimen may help immensely in controlling blood sugar spikes. This is chiefly attributed to high fibre content, which delays gastric emptying time, slows the rate of digestion and absorption of sugar in the system and prevents an increase in blood glucose levels. Apart from this, the presence of polyphenol compounds in eggplant improves insulin secretion and reduces blood sugar absorption thus regulating diabetes.

Augments Brain Functions

Thanks to the wealth of phytonutrients in brinjals, they are effective in shielding the brain cell membranes from damage. It also supports sending messages from one cell to another, thus improving memory power and cognitive function. Free radicals are responsible for neural degeneration in the brain resulting in Alzheimer’s and dementia. Nasunin, a powerful antioxidant present in the skin of eggplants may inhibit neural problems by scavenging the free radical. Thereby uplifting brain function and lowering the risk of neural diseases.

Also Read: 5 Top Nutrients To Boost Memory And Ace Your Exams

Prevents Cancer

Brinjal bestowed with a host of bioactive compounds is potential in combatting cancer cells. The compound solasodine rhamnosyl glycosides (SRGs) in eggplants have been shown to cause the death of tumour cells and lower the recurrence of certain types of cancer. It is specifically effective against skin cancer when smeared directly on the skin.

Improves Eye Health

Brinjals are a good source of lutein. It is the key antioxidant that averts age-related macular degeneration, which is the primary cause of vision loss and blindness. Thus, brinjal may be beneficial in safeguarding the eyes from free radical damage and promoting good vision.

Strengthen Bones

Eggplant packed with vast amounts of calcium, magnesium and potassium may help strengthen bones and improve bone mineral density. Hence, incorporating brinjal may help reduce the risk of fractures and osteoporosis.

Easy Ways to Add Brinjal to Your Diet

Brinjal is an incredibly versatile vegetable and can be easily added to the meal plan. It can be baked, roasted, grilled or sauteed and relished with a drizzle of olive oil and a dash of spices. It serves as a low-calorie replacement for several high-calorie foods.

Eggplant tastes slightly bitter, whereas soaking in salt water will draw out the moisture and also compounds that contribute to the bitter taste. Moreover, this process will lessen oil absorption while cooking.

Follow these simple tips before cooking brinjal:

While cutting brinjal go for a stainless-steel knife, as carbon steel can react with the nutrients in the eggplant and make the vegetable turn black.

To reap the complete nutrition, have brinjal on its skin.

While baking eggplant make sure to pierce a lot of small holes on the skin with a fork. This will help the steam to pass through and escape.

Uses Of Brinjal

Some of the uses of brinjal include:

Brinjals are widely used in modern and traditional remedies to heal several diseases.

The root, stalk, and leaves are used in Ayurvedic medicines and dried shoots of brinjal are used as fuel.

Brinjal extracts are applied to heal wounds and cuts.

Recipes

Brinjal Gothsu

Ingredients

250 grams brinjal

1 tsp tamarind

15 shallots

1 Curry leaves sprig

Salt as needed

1 tbsp sesame oil

For Masala

1 tsp oil

1 tbsp dry coriander seeds

10 red chilli

¼ teaspoon hing

To temper

½ tsp mustard

1 tsp urad dal

1 tsbp chana dal

1 Curry leaves sprig

Method

Wash and clean brinjal and cut them lengthwise and soak them in salt water.

In a pan boil water and add cut brinjals and cook until soft.Drain water and keep it aside.

Heat kadai add oil and roast the red chilli, coriander seeds, and hing till deep golden brown and aromatic.

Powder coarsely in a blender.

Grind the cooled brinjal in the blender coarsely. Extract tamarind juice.

Heat oil in a pan and add all the tempering and curry leaves, add onion and fry till onion turns transparent.

 Add water, salt, tamarind extract, and brinjal and boil well for 5 minutes.

Finally, add the ground masala powder and boil it until the consistency becomes thick.

Switch off the stove, drizzle sesame oil and garnish with curry leaves and mix well.

Brinjal gosthu is ready to be served with idly or Pongal.

Also Read: Eggplant For Health: Try These Wholesome, Nourishing Brinjal Recipes Today!

Nutrition:

Brinjals possess vast amounts of dietary fibre as well as antioxidants. These beneficial compounds help to reduce blood sugar spikes and manage diabetes symptoms. Curry leaves pump iron stores and treat anaemia, being naturally rich in iron, but also support hair growth. while small onions loaded with antioxidants and vital nutrients augments heart health, improve digestion, bolsters the immune system and keep diseases at bay.

Brinjal Chutney/ Vankaya Pachadi

Ingredients

For roasting:

2 medium-size brinjal/eggplant

1 tomato

3 green chilli

3 clove garlic

3 shallots

1 tsp oil

½ tsp cumin powder

½ tsp garam masala

½ tsp salt

2 tbsp coriander leaves (finely chopped)

For tempering:

2 tbsp oil

1 tsp mustard

½ tsp cumin

A pinch hing

Method

Take brinjal and slit it making holes.

Stuff garlic and chillies into the holes.

Keep the brinjal, onion and tomato over the flame.

Roast on medium flame by flipping in between, until brinjal gets cooked well.

Apply oil over the roasted brinjal, as it helps to peel off the skin.

Let it cool completely, and once cooled peel off the skin.

Mash everything well to a uniform consistency and add cumin powder, garam masala and salt.

Blend well making sure everything is combined.

Heat oil, splutter mustard, cumin and a pinch of hing and pour the tempering over the chutney.

Garnish with coriander leaves.

Serve brinjal chutney with rice, roti or paratha.

Nutrition

Brinjal confers a plethora of health incentives, owing to its high vitamins and antioxidants that enhance brain functions and boost memory and concentration. Onion bestowed with quercetin antioxidants, aid in lowering the risk of cancer. Tomatoes are packed with vitamins A, C and carotenoids, which promote vision and uplift skin texture and radiance.

Side Effects of Brinjal:

Brinjal when taken in moderate amounts is well tolerated and safe. However, some people who are sensitive are affected by a mild class of allergens present in brinjal. The main allergen in brinjal is a non-protein metabolite. The common side effects of brinjal are itching of the throat, skin rashes, discomfort and hoarseness. If allergic reactions develop, consult your physician immediately.

Precautions

As brinjal is known to cause certain allergic reactions, precautions need to be taken to avoid health problems. Never use the vegetable as alternative treatment, without consultation with a healthcare provider. Take extra care while giving brinjal to children, as children don’t have a developed immune system.