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 7 Super Health Benefits of Baingan, Brinjal

  Last Updated : Jan 08,2020

5/5 stars      2 REVIEWS

7 Super Health Benefits of  Brinjal, Baingan+ 6 healthy brinjal recipes

From the tongue-tickling Baingan Bhartha to mouth-watering Baked Eggplant, there are innumerable interesting ways to consume the ubiquitous baingan. Also known as brinjal, eggplant or aubergine, this humble veggie is available in plenty all over the world, and can be procured almost throughout the year.

Did you know? Like tomato, brinjal is actually a fruit, commonly used like a veggie! It belongs to the family of Solanaceae, also commonly known as nightshades, which are cousins of potatoes, tomatoes and bell peppers! This common veggie is very beneficial to your health, mainly due to its antioxidant and phytochemical content. Let’s find out more about its impressive health benefits, and some tasty ways to consume it.

Baingan or Brinjal is also called Eggplant and Aubergine. Did you know? It is actually a fruit which is commonly used as a cooked vegetable. Brinjal belongs to the family of Solanaceae, also commonly known as nightshades, and are cousins of potatoes, tomatoes and bell peppers. Here are some impressive benefits of consuming Brinjal due to its antioxidant and phytochemical contents.

7 Super Benefits of Brinjal

1. Good for Diabetics
Brinjal has a Glycemic Index of 15 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high.

Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Brinjal have a low GI and hence don't spike your glucose level as they are absorbed slowly. Low carb recipe like Baingan Bhaja can be enjoyed by diabetics.

2. Great for weight loss
Brinjal is low in calories. A cup of chopped brinjal contains only 30 calories and can help you in managing your weight. It contains negligible amount of fats and provides bulk to your diet and thus promotes satiety helping you to eat lesser in between meals. Therefore, it promotes weight loss. Hyderabadi Baingan Subzi is a great low calorie dish to have for Lunch or dinner if you’re trying to lose weight.


3. High in Fibre
Brinjals are a very good source of fibre. Add a variety of fruits and vegetables in your diet for regular bowel movements. Fibre acts as a laxative and will prevent or treat constipation. Fibre also reduces the fat absorption and helps to maintain weight. It also prevents blood glucose from shooting up and is good for diabetics.


4. Good for Blood
Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. 1 cup of chopped brinjal leaves give 42.84 mcg of folate which is 21.42% of Recommended Daily Allowance (RDA).

It is good to have before and during pregnancy as the requirements increase. It prevents neural tube defects (NTD’s) in the growing fetus.


5. Low sodium
Brinjals contain negligible amount of sodium therefore they are safe to be consumed by hypertensives. Low sodium recipes include Baingan Bharta, Smoked Brinjal and Pumpkin Dip, Baingan Chutney and Brinjal Rice.

6. Antioxidants
Brinjal contains phytonutrients which include phenolic compounds. These compounds act as antioxidants. Two such phytonutrients are chlorogenic acid and nasunin which are potent antioxidants and thus prevents formation of free radicals, thereby protecting cell membranes from damage.

Eggplants also contain anthocyanins which have an antioxidant activity. Nasunin – an anthocynin has found to be protective against lipid peroxidation. Research also suggests that nasunin is a potent free radical scavenger (1) (2).


7. Cancer
The compound glycoalkaloids produced by brinjals have been associated with an inhibition of skin cancers in humans (3). The active compound nasunin prevents angiogenesis thereby prevents from cancer (4).




Nutrition Information for Baingan, Brinjal

Nutritional Information for Cup of chopped Brinjals
One Cup of chopped Brinjals is 126 grams.
RDA stands for Recommended Daily Allowance.

30 Calories
1.76 grams of Protein
5 grams of Carbs
0.37 grams of Fat

15.12 mg Vitamin C = 37.8% of RDA (about 40 mg)

7.93 grams of Fibre = 31.72% of RDA (about 25 grams)

42.84 mcg of Folic Acid = 21.42% of RDA (about 200 mcg)

0.13 mg of Vitamin B2, Riboflavin = 11.81% of RDA (about 1.1 mg)

12.97 mcg of Vitamin K = 10.80% of RDA (about 120 mcg)

59.22 mg of Phosphorus (P) = 9.87% of RDA (about 600 mg)

1.13 mg of Vitamin B3, Niacin = 9.41% of RDA (about 12 mg)

18.90 mg of Magnesium (Mg) = 5.40% of RDA (about 350 mg)

252.0 mg of Potassium (K) = 5.36% of RDA (about 4,700 mg)

22.68 mg of Calcium (Ca) = 3.78% of RDA (about 600 mg)

0.06 mg of Vitamin B6, Pyridoxine = 3.0% of RDA (about 2 mg)

0.05 mg of Vitamin B1, Thiamine = 2.95% of RDA (about 1.2 to 1.5 mg)

0.25 mg of Zinc (Zn) = 2.27% of RDA (about 10 to 12 mg)

0.47 mg of Iron (Fe) = 2.23% of RDA (about 21 mg)

93.24 mcg of Vitamin A = 1.94% of RDA (about 4800 mcg)

0.10 mg Vitamin E = 0.50% of RDA (about 20 mg)

3.78 mg of Sodium (Na) = 0.19% of RDA (about 1902 mg)


6 healthy brinjal recipes.

Trying to lose weight? Try our recipe for this Bharvan Baingan as it is low in calories and fat prepared without using oil and is a lovely option for weight watchers. Top up your Calcium levels with Baingan Methi ki Subzi, it is a dry and flavourful subzi with great taste.

You can add baingan to khichdi like how we used in or recipe for Tarkari Khichdi to increase the fibre and folic acid content. Or add brinjals to Sambar to give it a healthy touch.

If you're a fan of crepes, then you can also add brinjal as a stuffing to them, we have a healthy recipe of Oatmeal and Spinach Crepes that is loaded with veggies to add on to the antioxidant and fibre content.

Do try all our 258 baingan recipes from our website and the healthy brinjal recipes below.

Happy Cooking!

health benefits of baingan brinjal

 by Tarla Dalal
baingan bhaja recipe | begun bhaja | healthy eggplant snack | how to make healthy begun bhaja | with 16 amazing images. Amongst traditional Bengali recipes, Baingan Bhaja recipe is an evergreen favourite. The original recipe of Bengali begun bhaja involves shallow-frying the baingan in lots of oil till it is succulent and aromatic. Learn how to make healthy begun bhaja. Making healthy eggplant snack is very easy. Make a batter out of besan with a host of common spice powder and water. Dip the brinjal slices in it. Cook these batter coated slices on a tava in minimal oil. Baingan Bhaja is a comforting snack or you can evern serve it as a side dish recipe to go with the Main Course.You will enjoy the flavour of this Bengali Begun Bhaja, with its peppy blend of spice and tang! We have tweaked the recipe of this baingan bhaja smartly to get the same awesome results with minimal oil! The result is healthy eggplant snack. This recipe is a perfect example to show that one can have any of their favourite dishes, provided they tweak the cooking style and ingredients appropriately to get the same fabulous taste and texture within acceptable calorie levels. A slice of this healthy eggplant snack yields only 14 calories, so it’s a perfect for a low carb delicacy. Along with this it lends 1 g of fiber per slice too. This makes it suitable for weight-watchers, diabetics, heart patients and even PCOS. The anthocyanins present in brinjal will help to reduce the free radical attack in the body and reduce inflammation. Thus Bengali begun bhaja can be included in a cancer diet plan too. Enjoybaingan bhaja recipe | begun bhaja | healthy eggplant snack | how to make healthy begun bhaja | with step by step photos.
 by Tarla Dalal
Grated cauliflower replaces coconut to create a healthier and heart-friendly version of the traditional Hyderabadi Baghara Baingan. Although most people will not think of pressure-cooking brinjals, here we have opted for that method so as to retain the nutrients and reduce the oil required. As a result, this delicious Hyderabadi Baingan Subzi, with the lingering flavour of spices, ranging from nigella and sesame seeds to coriander and cumin, comes to us in a surprising zero cholesterol format.
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punjabi baingan bharta | baingan bharta | punjabi eggplant | roasted eggplant mash | with 19 amazing images Punjabi food incorporates very innovative cooking methods, be it the use of the tandoor or the concept of cooking vegetables directly over the flame thus endowing the vegetable with a great smoky flavour. The Punjabi Baingan Bharta has many fans all over the world. Baingan or brinjal cooked directly over the flame till the skin is charred and can be peeled off combined with a fine blend of spices and some ghee makes up this brilliant Baingan Bharta creation. While selecting the brinjal for this Baingan Bharta be sure to choose one's that are large with a shiny smooth surface as these are likely to have a lower number of seeds. All in all this scrumptious Punjabi Baingan Bharta dish is worth all the time and mess it may create! The Baingan Bharta teams up well with rotis like Missi Roti, Bajra Roti, Chawal ki Roti, Tandoori Roti and Moghlai Roti. Enjoy how to make Baingan Bharta recipe with detailed step by step photos below.
Roasted and peeled brinjals along with red pumpkin, spices and lemon juice makes a creamy and tangy dip that is ideal to have with cucumber strips. This dip has a rich flavour and a really enticing mouth-feel that linger in your memory for a long time. Not only that, this zero-oil Smoked Brinjal and Pumpkin Dip with Cucumber Strips is also satiating and keeps you full for some time, making it a good low-cal snack for weight watchers.
 by Tarla Dalal
Roasted brinjal has an exquisite aroma that’s sure to kindle anyone’s appetite. Combined with a brilliant combination of ingredients like onions, garlic and ginger the brinjals transform into a fantabulous accompaniment. he Baingan Chutney tastes awesome with rotis , idlis and dosas , and can also be served as a dip . Try other chutney recipes like Tomato Chutney or Spicy Onion Chutney .
 by Tarla Dalal
Brinjal has a unique flavour that is enhanced by the masala used in this dish. Grind the masala fresh every time, for that tantalizing aroma! Brinjal is rich in both calcium and folic acid, making this dish a nutritional treat too! The Brinjal cook fast, so cook it for just one whistle to avoid overcooking.
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7 Super Health Benefits of Baingan, Brinjal
 on 24 Feb 21 02:01 PM

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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
24 Feb 21 03:19 PM
Health Benefits of Baingan, Brinjal
 on 23 Jul 18 05:39 PM

Due to my various health issues like overweight, sugar level, BP etc, I am very particular with my daily diet now. I did''t like brinjals but now it is my favourite vegetable since I have gone through this article. I have never thought that eating Brinjal in meals, benefits us at such an extent. Brinjal bhajas, bharta, chutney and spicy Hyderabadi Baingan Subzi was made at my home. Enjoyed by my husband and myself.