Garden eggs are one of the most loved vegetables in Nigeria. They have found their way into different cultures and traditions where they play significant parts. In other parts of the world, they are also used in various dishes and eaten as a snack.
Garden Egg is an excellent source of dietary fibre, and many other essential vitamins and mineral such as vitamin B1, folate, manganese, potassium, magnesium, copper, niacin, Vitamin B6 and many other amazing nutrients.
If you have been enjoying this vegetable without knowing what it provides, this article will keep you up to speed with all the benefits you can get from eating garden eggs.
Health Benefits Garden Egg
1. They Promote Weight Loss
Eating a garden egg or eggplant, especially the green coloured one is beneficial in weight loss because they contain very low carbohydrates and calories that are essential for weight management.
People who are overweight and desire to lose weight or those who would like to retain their normal body weight can include some green eggplant to their diet as well.
2. Eggplants are Rich in Antioxidants
Anthocyanins, flavonoids, and nasunin are essential and influential phytonutrients and antioxidants present in eggplants, and may help to protect the body and nourish it with health-promoting benefits
Anthocyanins take credit for the deep purple colour of the purple species of eggplants and are also known to help in the prevention of cancer development as well as other diseases.
Anthocyanins are found in eggplants. and it possesses excellent antioxidant properties that may help to protect the human body
3. Eggplants are rich in Vitamin B
Garden egg is a natural source of B vitamins such as niacin, B6, thiamin and pantothenic acid that assists the body in the proper use of protein and fat; and also helps the nervous system function properly.
B Vitamins play a vital role in the promotion of good health and general well-being. These vitamins help in brain development and also promote the proper functioning of the immune and nervous system. To get enough vitamin B, eat an eggplant daily.
4. Garden eggs Promote Healthy Bone
Garden eggs contain a reasonable amount of useful minerals such as vitamin C, vitamin K, folate, manganese, magnesium and copper that aid the strengthening of bones and general bone health.
Regular consumption of eggplant is highly beneficial in the prevention of bone degradation and osteoporosis. Garden egg is also packed with some amount of iron and calcium, which can also reduce the chance of osteoporosis, and keep your bones strong and healthy.
5. Garden eggs Promote Digestion
Garden eggs are a fibrous vegetable that encourages proper food digestion and make bowel movement easier. Due to the high fibre content of this vegetable, they reduce constipation and promote appropriate food digestion.
A lot of people do not get enough fibre from the food they eat, and this leads to difficulties passing stool. Adding garden eggs to your diet is a great way to up your fibre intake and spend less time trying to pass stool.
6. Garden eggs are Good for Pregnant Women
These vegetables are packed with minerals, vitamins which are very necessary for the diet of pregnant women.
The vitamins and minerals in a garden egg are suitable for both pregnant women and their unborn children because it keeps them healthy.
Garden eggs also have high folic acid content which is beneficial to pregnant people. Folic acid protects unborn children from neural tube defects.
7. Garden Eggs Prevents Anemia
Garden egg is not only a delicious vegetable; it has been discovered to serve as a natural medication for the treatment of several medical conditions.
Some of them include bronchitis, colic (pain in the abdomen caused by obstruction of the intestine), stress relief, anaemia and headache.
Garden egg is a fantastic source of iron, which helps to increase red blood cell in the body, preventing anaemia or deficiency in iron.
Garden eggs also have high copper content, which is another vital component of red blood cells. Eating garden eggs often promotes blood flow and keeps you energised.
8. Garden eggs Prevent Diabetes
Garden eggs, as we have earlier mentioned, are a source of soluble fibre and carbohydrates; thus, they can help in the control and prevention of diabetes.
Foods that are rich in fibre and carbohydrate help to regulate blood sugar levels and glucose absorption.
Regular consumption of garden eggs can be helpful to people who have type two diabetes.
9. Garden eggs Maintain Blood Pressure Levels
Garden eggs are packed with a high amount of magnesium, calcium, potassium and phosphorus. All of these minerals dramatically helps in the maintenance of electrolyte balance in our body.
Garden eggs also aid in the neutralisation of sodium effects in the body, thus controlling blood pressure levels.
Chlorogenic acid is an antioxidant present in garden eggs that also helps to reduce cholesterol levels in the body.
10. Garden Eggs Prevents heart diseases
Garden eggs are high in vitamin B1 and B6 (thiamin and niacin). Both of these vitamins are vital for the proper functioning of the heart. It is rich in potassium and also help in the regulation of blood pressure.
Vitamin B1 deficiency causes cardiovascular problems. Therefore foods that are rich in vitamin B1 play an important role in ensuring a functional and healthy nervous system, as well as improve the proper functioning of the heart.
Nutritional Values of Garden Eggs
A single garden egg contains the following nutrients:
| Energy | 25 Kcal |
| Vitamin C | 2.2 mg |
| Carbohydrates | 5.88 g |
| Vitamin E | 0.3 g |
| Dietary fibre | 3 g |
| Vitamin K | 3.5 µg |
| Fat | 0.18 g |
| Calcium | 9 mg |
| Protein | 0.98 g |
| Iron | 0.23 mg |
| Thiamine | 0.039 mg |
| Magnesium | 14 mg |
| Riboflavin | 0.037 mg |
| Manganese | 0.232 mg |
| Niacin | 0.649 mg |
| Phosphorus | 24 mg |
| Panthothenic acid | 0.281 mcg |
| Potassium | 229 mg |
| Vitamin B6 | 0.084 mg |
| Zinc | 0.16 mg |
| Folic acid | 22 mg |
Where to find garden eggs?
Garden Egg is found almost everywhere in Nigeria, but they are commonly grown in the northern parts of the country.
Garden eggs come in different varieties they also vary in colour, and taste, an example is the Aubergines, which is a specific of eggplant in South Africa and Asia, and comes in a purple colour. There are lots of other varieties that come in green, light orange, and plain white colour.
These vegetables which serve as food in Nigeria and some other countries can be eaten raw with peanut butter, groundnut, or made into a sauce for eating plantain or boiled yam; either way, the garden eggplants are delicious.
Side Effects
Garden eggs are good food, but when consumed excessively they have some side effects. Though they are suitable for pregnant women, they shouldn’t consume it regularly because of its diuretic qualities.
Eating garden egg too often can also cause acidity problems. Garden eggs, which are known to be a good source of potassium, has some side effects if taken excessively.
Too much potassium may lead to stomach upset and vomiting, while excess fibre can cause constipation, diarrhoea, and difficulty in nutrients absorption.
Garden egg is a member of the family plant known as nightshade and can cause allergies like nausea, rashes, itchiness, and swelling of the throat.
Garden eggs are fantastic as a snack and a sauce for eating other foods. The numerous health benefits of this plant can not be over emphasised, thus you are encouraged to eat them as often as possible.
If you would like to talk about garden eggs, please leave a comment below, and we will engage you.
