Nightshade vegetables belong to the Solanaceae family, which includes a variety of plants that produce edible fruits and vegetables. Some common nightshades include tomatoes, potatoes, eggplants, and bell peppers. These foods are heaped with dense nutrient profiles and used extensively in several cuisines across the globe. However, some believe that they can trigger inflammation and immune dysfunction and that certain people should eliminate nightshades.

Read this article to learn more about this group of vegetables and how it impacts your health.

What Are Nightshade Vegetables?

Nightshade vegetables are the edible portions of flowering plants that belong to the Solanaceae family. This family contains over 2000 varieties of plants, but only a few of them are actually consumed as food. Some varieties like belladonna are even poisonous.

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Some of the most consumed nightshade vegetables include:

• Eggplants
• Peppers
• Potatoes
• Tomatoes

Numerous herbs and spices also belong to this famlily such as cayenne pepper, crushed red pepper, chilli powder, and paprika.

However, black and white peppers are derived from peppercorns, which are not in the nightshade family.

Generally, they are referred to as vegetables, many nightshades are botanically considered fruits, such as tomatoes, eggplants, and peppers.

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Packed With Nutrients

Healthcare experts recommend people to add nightshade veggies into their diet regularly owing to the wealth of nutrients. These vegetables boast a power pack of nutrients with minimal calories.

Tomatoes: Tomatoes are loaded with vitamins A and C and a potent antioxidant called lycopene. These nutrients remarkably help to decrease the markers of inflammation and reduce the risk of several chronic diseases.

Peppers: Peppers contain vast reserves of vitamin C, which can confer umpteen health incentives, including promoting iron absorption and boosting immunity.

Chili Peppers: Chili peppers contain capsaicin, which renders the peppers their distinct heat. Complementing with capsaicin powder has been found to help relieve heartburn symptoms and may support weight loss efforts by assisting in reducing calorie intake.

Eggplants: Eggplants are an impressive source of dietary fibre and antioxidants. These nutrients help regularise bowel movements and reduce the risk of cardiovascular disease.

Potatoes: Potatoes with the skins on contain reasonable amounts of potassium, vitamin B6, and manganese. However, unlike other nightshade vegetables, potatoes are starchy and should be consumed in minimal amounts.

Are Nightshade Vegetables Harmful To People With Autoimmune Diseases?

Though nightshade vegetables are an abundant source of nutrients, some experts claim they are harmful and hence should be restricted. This is owing to the presence of a group of elements found in these veggies called alkaloids.

Alkaloids are nitrogen-containing compounds called solanine basically present in the leaves and stems of nightshades, they render a very bitter taste and act as a natural insect repellent. However, the edible parts of these plants also contain some alkaloids. Many people with autoimmune diseases avoid nightshades from their regimen, believing it may contribute to their health issues. However, research has yet to reveal the impact and relation of nightshades and autoimmune diseases.

Eating excess solanine can make you feel unpleasant. When potatoes change to green colour it indicates that they contain more alkaloids and taste very bitter. Thus, it is generally suggested to discard green or sprouting potatoes. If you happen to consume green potatoes, you may fall sick and may have digestive issues like nausea or diarrhoea. You may also get a fever or headache.

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Potatoes and other nightshade vegetables normally have an acceptable range of alkaloids in them. You may feel some side effects if you eat between two to five milligrams of solanine per kg body weight. For a person weighing 68 kg, you would need to have a minimum of 136 milligrams of solanine to fall sick.

There is no clear evidence that nightshade vegetables are bad for your health. A few preliminary studies show that these vegetables may not be ideal for people with inflammatory and auto-immune conditions like arthritis or inflammatory bowel disease. However, nightshades don't directly result in inflammation. They may elevate inflammation that is already there.

How To Identify That Nightshades Are Bad For Health?

Experts suggest avoiding nightshades from your diet for a few weeks and then reintroducing them and seeing how you feel about it. If symptoms worsen after reintroduction, then you may be sensitive to nightshades.

Whether or not there is any definite evidence about nightshades and inflammation, you should avoid having any foods that make you feel discomfort or that aggravate any medical problems you have.

Benefits of Nightshades

Nightshades are an impressive source of antioxidants that shield the cells from oxidative damage caused by stress.

Anthocyanin, the antioxidant in eggplant renders its purple colour and lowers the risk of developing cancer, diabetes and heart disease.

Lycopene the antioxidant in tomatoes may help to reduce the risk of certain types of cancer and heart disease.

In addition, nightshade vegetables also contain ample reserves of vitamins and minerals that promote overall health and well-being.

Healthier Ways To Add Nightshades

Well, if you’re worried about high alkaloid content in nightshade veggies, but still want to reap the benefits from adding them to your diet, here are a few things you can try:

The highest amount of alkaloids is present in the skin of potatoes. A study showed that removing the skin of potatoes before cooked helped to eliminate 70% of alkaloids.

Also, baking potatoes in the oven may lower the alkaloid content more than boiling or steaming.

To avert potatoes from producing more alkaloid compounds, always store them in a dark, cool place.