Garden egg is a nutritious fruit from the nightshade family and is widely consumed in African countries like Nigeria, Ghana, and Benin Republic. The botanical name of garden egg is Solanum melongena.
Although it is often referred to as a vegetable, it is technically a fruit, because they grow from a flowering plant and contain seeds.
In Nigeria, garden eggs are common and widely consumed. Locally it is called Igba by the Yorubas in Nigeria, Ańara in the Igbo Language, and Gauta among the Hausas of Northern Nigeria.
Medical research have found out so many nutritive health benefits of garden egg. Some of the essential properties contained in this super fruit include dietary fiber, iron, copper, potassium, manganese, nasunin acid, chlorogenic acid, folic acid, and lots of antioxidants. [1]
In this article, we have explored the Intriguing health benefits of garden egg, which you will definitely love.
10 Intriguing Health Benefits of Garden Egg
Garden eggs are also known as African Eggplants or aubergines. Garden egg health benefits are due to its rich nutritional contents, which will also be discussed below.
1. Great for weight loss
Garden Egg (preferably the greenish type) is one of the foods you should never ignore if you intend losing weight fast.
The reason is that this fruit has a high content of fibre as well as a low amount of protein and calories – which contributes largely to weight loss.
A major benefit of taking fiber-rich foods like garden egg is that it promotes fullness and satiety, and thus reducing your calorie intake i.e., when you eat this fruit, you will feel full very faster, and the rate at which you crave for food may also be reduced. [2]
100 grams of a raw garden egg contains 4 grams of fiber and just 25 calories, which is great for those desiring to lose weight.
2. Good for the heart
Garden egg is an excellent source of Fiber, Potassium, Vitamin B1 (thiamin), Vitamin B6 (niacin) and bioflavonoids – all of which enhances the proper functioning of the heart.
Part of the significance of fiber to the heart is that it helps in reducing the risk of heart attacks, strokes, and atherosclerosis majorly by lowering the level of “bad” LDL cholesterol and stimulating that of “good” HDL cholesterol in the body. [3]
Similarly, the combination of potassium and bioflavonoids in garden eggs helps in minimizing the strain on the cardiovascular system by keeping the blood pressure in check, which in turn boosts the overall functioning of the heart.
That being said, the Vitamin B1 and B6 contents of Garden Eggs also promote a healthy heart by ensuring that both the nervous and the cardiovascular system are functioning optimally.
One scientific study even suggested that eating garden eggs can improve heart function and reduce heart attack risks. [4]
3. Enhances digestion
Garden egg contains high fiber and water content – both of which make digestion easier and controls bowel movement.
The advantage of faster digestion is that your body’s metabolism rate will gear up, and your body will not be able to accumulate excess weight.
Additionally, fibre-rich foods, such as garden egg are also considered to be effective in lowering your risk of developing digestion-related conditions like constipation, as well as heart diseases, including atherosclerosis, heart attacks, and strokes. This is because fiber searches deep into the arteries and veins and lowers the level of “bad” LDL cholesterol therein so as to improve the cardiovascular system.
4. Strengthens the Bones and Muscles
Garden egg is an excellent source of essential minerals, including folate, potassium, calcium, iron, manganese, vitamin K, magnesium, vitamin C and copper – which plays major role in improving bone health and overall strength.
The aforementioned works hand in hand to make the bones stronger, boost bone mineral density, aid muscles contraction, keep body fluids in check, and other activities that promote adequate functioning of the bones and muscles in the human body.
Additionally, some studies also reveal that moderate consumption of Garden egg can help reduce the occurrence of bone degradation, osteoporosis, and other bone-related problems.
5. May prevent skin cancer
Garden egg peel contains “solasodine rhamnosyl glycosides (SRGs),” a potent extract which has been proven severally to be effective in eliminating skin cancer cells in the body. [5]
To use garden egg peel as anti-skin cancer, all you need do is to apply it directly to your skin and balance it with other healthy living habits.
That being said, it will interest you to know that multiple studies reveal that moderate consumption of SRGs-rich fruits might also protect you from other cancer variety, including pancreatic, stomach, colorectal, bladder, cervical and breast cancer. [6]
6. Prevents anemia
Anemia is a common blood disorder that occurs when there are insufficient healthy Red Blood Cells (RBCs) to transport the required oxygen to your body’s tissues. It may occur as a result of iron or vitamins deficiency.
Some of the symptoms that come handy with Anemia include headaches, fatigue, weakness, depression, among others.
On the plus side, a garden egg contains a significant amount of iron and copper – both of which stimulates the production and functioning of Red Blood Cells (RBCs) in the body.
When you have adequate contents of the aforementioned minerals in your body, Anemia will become a thing of the past, and you will become more energetic. [7]
7. Controls blood sugar levels
Garden Eggs are rich in fiber and polyphenols that work hand-in-hand to lower your blood sugar level. Garden egg helps in reducing the rate at which sugar is digested and absorbed into your body while increasing insulin secretion on the other hand.
Once this is achieved, your blood sugar levels will be made steady, and thus lowering the occurrence of any spikes. [8]
Garden eggs are very much recommended for managing diabetes because it is a rich high-fiber diet.
8. Boosts brain function
Garden egg is an excellent source of phytonutrients and potassium, both of which are associated with improved cognitive ability and overall mental health.
Potassium helps to improve cognitive ability by ensuring adequate blood flow to the brain, boosting emotional stability, and shielding against free radicals.
9. Prevents birth defects
The health benefits of Garden eggs extend to pregnant women too. The reason is 6because this fruit contains nutritional properties like minerals and vitamins, which promotes a healthy pregnancy.
For instance, the folic acid in garden egg helps in protecting babies from serious neural tube, including Spina bifida, Encephalocele, Anencephaly.
These defects could affect the development of a baby’s brain, spinal cord, and other crucial parts of the body. This is one of the reasons why pregnant mothers are advised always to consume foods that are rich in folic acid [such as garden egg] so as to prevent such.
10. Garden egg and Fertility
Garden eggs are an excellent source of B-complex vitamins, which are essential for fertility. A few reports have claimed them to be good for fertility in men and women, although it has not been medically backed.
Bottom Line
The health benefits of garden egg are manifold and indeed, intriguing. They can be eaten raw and can be easily added into your diet. Most Nigerians usually eat garden eggs with groundnut paste or chop it into there meals. Whichever way you choose, make sure to continue enjoying the health benefits of garden egg regularly.
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