Health Benefits and Side Effects of Garden Eggs
Welcome to this informative article on the Health Benefits and Side Effects of Garden Eggs. Garden eggs are powerhouses for the storage of various nutrients. They also come in varieties that are of different sizes and colours. They are known to be a type of vegetable, but they can be considered as fruits because they grow on flowering plants and contain seeds.
Also known as Eggplant, they have many health benefits and protect the body from various disease conditions. It is called Gauta in the Hausa language, Igba in Yoruba and Anyara in Igbo.
The garden egg leaf also has health benefits and it is called Ganyen Gauta in Hausa, Efo Igba in Yoruba, and Akwukwo anyara in Igbo. In Nigeria, we have the green bitter garden eggs, the large yellow ones called Yalo in the Hausa language, and the small teardrop white to pale ones. We also have white with green stripes which change to red colour when mature.
Scientists say the eggplant contain anthocyanins, a kind of flavonoid, and chlorogenic acid,a free radical destroyer. These and many other nutrients contained in garden egg makes it one of the healthiest plants to consume.
Health Benefits and Side Effects of Garden Eggs
In this article, we shall be discussing some of the health benefits of the garden egg.
Antioxidant
As I have mentioned earlier, garden eggs contain anthocyanins and chologenic acid. They also contain Nasunin, all of which have antioxidant properties. They help protect the body against free and harmful radicals. They also help prevent chronic diseases like cancer and cardiovascular disorders.
Antioxidants in garden eggs make the body remain healthy and fit. They protect body cells from damage and also prevent oxidative stress.
Dense in nutrients
The garden egg is highly dense in nutrients. It contains vitamin B complex, carbohydrates, protein, minerals, vitamin C, folate, manganese, vitamin K, potassium and fibre. As dense as it is, its number of calories is small. One cup of the raw garden egg contains 20 calories.
Garden eggs help to improve the immune system, build cells and tissues, maintain nerve transmission, promote wound healing and take care of the digestive tract.
Healthy Bones
Another health benefit of garden eggs is the promotion of healthy bones. Garden egg contains calcium, magnesium, copper, vitamin C, manganese and folate; all that help build and maintain healthy bones. Our bones need to be well taken care of, to prevent osteoporosis and arthritis. Garden egg is a superfood when it comes to bone development.
Digestion
Garden egg contains fibre that helps with regular bowel movement and maintenance of a good digestive tract. Garden egg prevents constipation and its large amount of dietary fibre eases digestion.
Fights Cancer
The anthocyanins and chlorogenic acid contained in garden eggs prevent and destroy tumour formation. They destroy free radicals that can become cancerous and prevent blood vessels from growing in tumours. They also reduce inflammation and block enzymes that encourage tumours to grow.
Weight Loss
Garden egg can be added to one’s weight loss regimen, as the fibre it contains makes an individual full faster. It improves satiety and reduces appetite. It helps reduce calorie intake as one is full quickly.
Prevents Anaemia
Garden egg contains iron which helps in the production of red blood cells. This prevents anaemia. Iron also improves the immune system, gastrointestinal tract and regulates the body temperature.
Improves vision
Garden egg contains phytochemicals that help with visual acuity, prevents degenerative eye diseases and diseases like glaucoma in the eye. If you desire a better vision, increase your intake of garden eggs in your diet.
Pregnancy
Garden egg is an ideal food during pregnancy. Garden egg is good for pregnant women, as it contains numerous vitamins and minerals to make them achieve good health with their baby.
Since the baby takes much of these nutrients from the mother, it is important that the mother replenishes her internal storage by eating more garden eggs. Amongst the minerals contained in garden eggs is iron, which prevents anaemia in pregnancy.
Reduces risk of cardiovascular diseases
Due to the antioxidants present in the garden eggs, cardiovascular diseases are avoided. The antioxidants reduce the LDL (bad) cholesterol and triglycerides and increase the HDL (good) cholesterol. The antioxidants protect heart function and destroy free radicals. It helps in maintaining good blood pressure levels and improves blood circulation.
Blood sugar control
Garden egg contains complex carbohydrates and fibre that prevents sugar spikes. The fibre can also lower blood sugar by slowing down the digestion and absorption of sugar in the body.
Studies also show that polyphenols, found in the garden egg can also reduce the absorption of sugar and increase insulin secretion. This superfood is ideal for diabetics and prevents diabetes in healthy people.
Easy to add to the diet
Garden egg is an easy to get food and can be easily incorporated into one’s diet. It can be eaten raw, boiled, grilled, sautéed, baked and roasted.
It can be used to reduce carbohydrates and calories in the diet, by using it to replace high-calorie foods. It can be eaten with groundnut paste, cooked with okra, used to make stew, used to make a salad, used to make a savoury dish, and used in making juice and smoothies.
Fertility
Garden egg contains all essential nutrients required for fertility. Garden egg contains magnesium, manganese, copper, calcium, zinc, vitamin C, vitamin B, phosphorus, potassium and iron, all of which are needed for fertility. These vitamins and minerals increase the chance of getting pregnant.
Skin
Another health benefit of garden eggs is the promotion of healthy skin. It contains vitamin C that prevents wrinkles, fine lines and dark spots. It protects the skin also from oxidative damage.
Ulcer
Garden egg helps to heal ulcers. It possesses ulcer protective properties that help to relieve ulcer symptoms.
Side effects of Garden egg
The bitter taste of most garden eggs may not be palatable for many people. However, one can combine eating it with other sweet foods. One popular combination is garden egg and groundnut paste.
It is quite popular amongst the Igbo people. It sweetens the palate and also adds to the health benefits of garden eggs when combined with groundnut.
Groundnut contains fibre, protein, fats and potassium that helps protect the heart and reduces appetite.
Garden egg may cause abdominal upset for people with a sensitive gastrointestinal tract. It is important to know your body and how it will react to certain foods before you embark on its consumption.
