Brinjal (Baingan): Uses, Benefits, Side Effects and More

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/02/2024

Brinjal or baingan is a vegetable that is often overlooked while talking about healthy vegetables to include in diets. However, you will be surprised to know that this common vegetable is filled with essential vitamins and nutrients that are a must for the body.

Here you will get to know about some excellent brinjal health benefits, its nutritional value, some delicious dishes and much more. But before that, let us know about brinjal (baingan).

About Brinjal

Brinjal (baingan), also known by its scientific name Solanum melongena, belongs to the plant species in the nightshade family Solanaceae. It is predominantly grown in the state of West Bengal, followed by Maharashtra and Bihar.

The plant can grow up to 5 feet in height and has coarse leaves and spiny stems. Brinjal is cultivated from its plant when it is half-tender. Its glossy, egg-shaped appearance is an indication that the crop is of good quality.

Although classified as a vegetable, brinjal is actually a fruit and is used as part of many dishes in India. In the next section, we will be answering the question, “Brinjal contains which vitamins and minerals?”

Brinjal Nutritional Value

Nutritional Value per 100 g
Energy 25 kcal
Carbohydrates 5.88 g
Dietary Fibres 3 g
Sugars 3.53 g
Fat 0.18 g
Protein 0.98 g
Vitamins Quantity
Vitamin B1 0.039 mg
Vitamin B2 0.037 mg
Vitamin B3 0.649 mg
Vitamin B5 0.281 mg
Vitamin B6 0.084 mg
Vitamin B9 22 μg
Vitamin C 2.2 mg
Vitamin E 0.3 mg
Vitamin K 3.5 μg
Minerals Quantity
Iron 0.23 mg
Calcium 9 mg
Magnesium 14 mg
Zinc 0.16 mg
Manganese 0.232 mg
Phosphorus 24 mg
Potassium 229 mg

Brinjal Health Benefits

  • 1. Packed with Vitamins and Minerals

    In the earlier section, you got to know about brinjal’s nutritional value. All these vitamins and minerals are crucial for our body, from providing energy to regulating blood pressure; consuming brinjal helps fill the deficiency of necessary nutrients in the body.

  • 2. Rich in Antioxidants

    The presence of antioxidants in brinjal helps in reducing the number of harmful substances like radicals in the body. These free radicals are harmful as they can cause severe diseases like cancer or heart issues. The anthocyanins in brinjal help eliminate these radicals, reducing the chances of falling ill from such a grave disease.

  • 3. Brinjal Good for Diabetes

    Over 74 million people in India have diabetes, making it a significant health concern for many. However, including fibrous food items like brinjal in your diet can help prevent your chances of becoming diabetic.

    The fibre in brinjal helps slow the rate at which your body absorbs sugar. Moreover, the polyphenols present in it help in healthy insulin secretion which also helps in reducing blood sugar levels.

  • 4. Helps in Weight Loss

    If you are someone who wants to maintain a healthy body weight and is searching for food items to achieve this goal, then brinjal is for you. It is a low-calorie and high-fibre option, making it an ideal choice for people following a weight loss regime.

    Including brinjal in your meal keeps you full for a longer time, reducing unhealthy food cravings. You can cook any brinjal recipe and enjoy its flavourful and low-calorie content to the fullest.

  • 5. Increases Bone Strength

    Bone health is equally important as muscle strength for both children and adults. Strong bones lay a strong foundation for a child’s growth, and in old age, maintaining bone density is crucial to prevent diseases like osteoporosis.

    Calcium, magnesium and potassium present in brinjal benefits your bone health, and including it in your diet can increase the longevity of your bones.

  • 6. Brinjal for Brain Health

    The brain is the control system of the body and keeps every body part functioning and connected. That is why it is crucial to provide the necessary nutrients to the brain for its proper functioning.

    Brinjal's health benefits include a good amount of phytonutrients that help improve the brain's cognitive ability. Moreover, it promotes the flow of oxygen-rich blood to the brain, helping the development of neural pathways. This improves memory and analytical thinking.

  • 7. Good for Vision

    Excessive screen time and ageing lead to poor eyesight; however, including brinjal in your diet can help you slow this damage. Lutein, an antioxidant present in brinjal, helps in averting damage to eye muscles and eliminates free radicals improving your eyesight.

  • 8. Brinjal for Beautiful Skin

    Everyone wants youthful-looking and radiant skin. Including healthy diet options like brinjal can help you get that. Brinjal benefits include lots of vitamins and minerals like vitamin B, vitamin K, vitamin C, zinc and magnesium that promote skin health and elasticity.

Uses of Brinjal in Recipes

If you are wondering how to incorporate brinjal benefits into your diet, here are some easy recipes that you must try.

  • Brinjal Sabzi: Brinjal sabzi or baingan sabzi is one of the most common and loved Indian recipes. It is delicious, beneficial and easy to make.

    To make brinjal sabzi, firstly chop your brinjal into small cubes. Then chop 1 large onion, 3-4 garlic cloves and 2-3 green chillies.

    Once everything is chopped, take a frying pan and add oil to it. After the oil heats up, add brinjal cubes in it and shallow fry. After they turn golden brown, drain it from the oil and put the brinjals aside.

    Now, put a teaspoon of oil in the pan and add the chopped onion, garlic and cloves in it. Cook them till the onion turns soft. Now add 2-3 chopped tomatoes and spices like turmeric, salt and pepper in it. Cook it till the tomatoes turn soft.

    Once done, add fried brinjal in it and cook it for about 3 to 4 minutes. After it's cooked, garnish sabzi with coriander leaves and serve with chapatis.

  • Brinjal Chutney: Brinjal chutney is a mouth-watering dish which has a rich aroma of spices and a flavourful taste in its every bite. To make baingan chutney,

    Slit the brinjal, making holes in it.

    Stuff the slits with garlic and green chilli paste. Now roast this brinjal, along with tomatoes and onion, on a gas flame till they cook well.

    Once done, brush some oil on the brinjal to peel its skin easily, and after it cools down, peel the skin.

  • Now mash everything: brinjal, onion and tomatoes evenly to get a consistency of chutney; add spices, cumin, salt, mustard and a pinch of hing it.

    Lastly, garnish with green coriander leaves, and voila! Your delicious baingan chutney is ready to be served.

  • Stuffed Brinjal: It is a great side dish with earthy flavours and packed with nutrients.

    Start with cutting brinjals lengthwise and keep them aside.

    Now, for the stuffing, cut onions, tomatoes, green chillies and garlic cloves and cook them with spices and salt.

    After the stuffing is cooked, put it into the brinjals cut earlier. Put some oil in the pan and let it heat, then put these stuffed brinjals in it to shallow fry.

    Cover it and cook them well till they turn wilted and loose. Lastly, garnish with coriander leaves and serve them with your choice of main dish.

Possible Side-Effects of Brinjal

  • Kidney Stones: Brinjal has oxalates in it, which can cause kidney stones and lead to kidney-related health issues if consumed on a regular basis. That is why it is advised to include it once or twice every other week.

  • Allergic Reactions: Some people might be allergic to some of the components present in brinjal. It can lead to allergic reactions like itching, throat irritation, skin redness, nausea, etc.

  • Digestive Issues: People who suffer from regular digestive issues and gastric problems should avoid eating brinjal as it can cause indigestion.

  • Depression: People who are suffering from depression and taking medicines for it should avoid eating brinjal. Consuming brinjal can decrease the effectiveness of antidepressants.

  • Pregnant Women: Brinjal is beneficial for pregnant women when eaten in moderation. However, eating brinjal during breastfeeding should be avoided or limited as it is slower to digest and can cause gastric issues.

Importance of Medical Insurance Plans

As with anything, brinjals have benefits and side effects hence, it is always best to consult with your doctor before including it in your diet. This can be true if you suffer from chronic health conditions like kidney disease. A sudden decline in your health or your symptoms worsening can result in more out-of-pocket expenses.

To help you avoid this Tata AIG offers health insurance plans, which provide you with facilities like cashless treatment at any preferred hospital, OPD care and pre and post-hospitalisation expenses.

Our plans also provide other benefits of health insurance, like AYUSH benefits, wellness programs and critical illness insurance.

Summing Up

Adding nutritional vegetables like brinjal is necessary for a balanced diet. It not only provides you with the necessary nutrients and vitamins but adds variation to your meals. However, always keep both brinjal benefits and side effects in mind; if you face any allergic reaction or side effects, visit a medical professional.

Frequently Asked Questions

  • 1.Is Brinjal hot or cold?

    Brinjal produces heat in the body, which is why excess consumption of brinjal can lead to indigestion and gastric issues. So consume brinjal in moderation.

  • 2.Is brinjal good for haemoglobin?

    Yes, brinjal has folate in it, which promotes the production of red blood cells in the body and reduces the risk of anaemia.

Disclaimer: This is a general guide on Brinjal (Baingan). It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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