Some people know garden egg only for its ability to make sumptuous sauce that pairs perfectly with boiled yams and roasted plantains. Others enjoy it raw as a refreshing snack or recognize its role in traditional marriage ceremonies.
Well, it’s interesting to know that garden egg can be used for the above purposes, but to crown it all, garden egg benefits are way much higher than just for culinary purposes.
Garden eggs are vegetables that improve the general well-being of the body when eaten the right way because they have various nutritional components that keep the body in check for sickness and diseases.
This article takes readers through how garden egg can be used for better health and pinpoints eight incredible reasons to include it in the diet for good health.
Key Insights
- Garden egg is an amazing vegetable filled with fiber, an essential nutrient known for aiding digestion in the human body, as well as slowing down absorption of glucose in the body, which in turn keeps sugar levels in check.
- Garden egg is rich in Vitamin A, whose primary function is to improve eye health, which in turn prevents eye problems like cataracts from springing up.
- Garden egg is packed with Vitamin C, which is known to fight disease-causing germs, which in turn strengthens the immune system to prevent sickness.
- Garden egg is an incredible vegetable filled with essential nutrients that help the brain function well. Its ability to help humans maintain a healthy mental state after consumption is second to none.
What Is a Garden Egg?
Garden egg is a vegetable that comes in four different colors: green, white, yellow, and purple. Where some people call it eggplant, other people call it garden egg due to its egg-like nature. Despite its different types, they taste similar, which is a bit bitter with a sweet aftertaste.
Garden egg is botanically known as Solanum aethiopicum. It comes with smooth skin, is very crunchy, oval-shaped, and has inner seeds just like tomatoes. It is very common in African countries, especially in Ghana, where some blend it to make pepper, and other people even use it in place of meat.
The egg-like vegetable called garden egg can be seen almost throughout the year, but it is mostly common during the rainy season, like June, July, August, and September.
Nutritional Components of Garden Egg
Garden egg is a vegetable that’s packed with various nutrients, which range from minimal to maximum, that are beneficial to health. All of these nutrients add up to achieving good health. Some of them are listed below:
- Vitamin A – Known for eradicating poor vision and eye diseases. It makes the vision clear and bright, thereby promoting good eye health.
- Minerals (calcium, phosphorus, iron, and potassium) – Give utmost strength to bones, teeth, and replenish the blood.
- Vitamin C – Not only helps the body fight against diseases but also gives strong teeth by protecting them from cavities.
- Fiber – Aids digestion and the general well-being of the digestive system.
- Antioxidants – Help the body fight against bad cells in the body.
Nutritional Values per 100g of Garden Egg
| Nutrient | Amount |
|---|---|
| Calories | 24 kcal |
| Fiber | 3.4g |
| Vitamin C | 2.2mg |
| Vitamin A | 23 IU |
| Potassium | 229mg |
| Iron | 0.23mg |
| Calcium | 9mg |
Health Benefits of Garden Egg for Good Health
Garden egg is packed with amazing nutritional benefits, which foster healthy living. Though the vegetable is seasonal, making use of it when handy is good because of the good health it promotes when consumed. Some of its benefits are succinctly explained below:
1. Garden Egg Boosts Immunity in the Human Body
Every day, each and every one is prone to having one ailment or another, but once the immune system is strong enough, sickness cannot find its way into the body. How then does one build the immune system? By eating food filled with essential nutrients—garden egg is one of them.
Garden egg, when consumed appropriately, helps the body build the immunity it needs to fight against any form of disease and sickness because it contains vitamin C and flavonoids.
2. Garden Egg Helps the Human Brain Function Well
Consumption of garden eggs not only feeds the body but also helps the human brain function well. It is known that an individual cannot do anything without the brain because it is one organ that controls the entire human body.
However, by virtue of the anthocyanin and other basic phytonutrients present in garden egg, when consumed, the brain gets all the nutrients it needs, which in turn functions accordingly, thereby eradicating any form of brain malfunction.
3. Garden Egg Replenishes the Blood
By virtue of the folate as well as the iron present in garden egg, when it’s consumed accordingly, it provides the body with enough blood, thereby eradicating any form of anemic condition.
4. Garden Egg Promotes Good Eyesight/Vision
Due to the vitamin A present in garden egg, consuming it accordingly promotes good eyesight. An adage says the human eye is the king of the body; by it, we can move around.
Judging by the adage above, one can tell that the human eye is one organ that should not be joked around with; rather, one should feed it with essential nutrients that’ll make it function well, of which the garden egg is one of many.
5. Garden Egg Helps the Body Maintain an Accurate Sugar Level
Garden egg is one vegetable that helps the human body slow down the absorption of sugar into the bloodstream by virtue of the fiber present in it, which in turn eradicates a sudden spike in sugar level.
However, with garden egg eaten rightly, sugar level is maintained accurately, leaving the numbers normal. Little wonder doctors advise diabetic patients to take garden egg but with precautions.
Studies show that fiber-rich foods can help reduce blood sugar spikes by slowing down the digestion and absorption of carbohydrates, making garden egg particularly beneficial for blood sugar management.
6. Garden Egg Helps Keep Body Mass Index (BMI) in Check
Doctors advise every individual to stay fit by making sure they check their body mass index regularly. This is done by maintaining a healthy weight, and this can be done by eating right and staying away from high-calorie foods.
Consuming garden eggs is one way to eat right because of the low calories they contain. It also gives this feeling of being full when consumed, which in turn keeps excessive eating as well as the body mass index in check.
7. Garden Egg Helps the Body Maintain Good Heart Health
The human heart is another important organ in the human body due to its primary function of circulating blood to all other parts of the body. If the heart’s health is weak, other parts of the body will not function well, which is why it is essential to feed it with good food that has basic nutrients.
Consuming a garden egg not only strengthens the human heart but maintains it by feeding it with essential nutrients known as antioxidants, such as polyphenols, potassium, and flavonoids, which help eradicate bad cholesterol from the body, maintaining blood pressure, which in turn reduces the risk of cardiovascular disorders.
8. Garden Egg Reduces Sleep Disorder/Insomnia
Doctors advise individuals to sleep for at least 8 hours daily so that the entire body can rest from the day-to-day activities. Sleeping is likened to fueling the body.
When garden egg is consumed proportionally, it helps one counter a sleep disorder known as insomnia. Today, many people do not sleep due to one factor or another, and some even take sleeping pills so they can catch up, which is not good for their health. However, consuming garden egg helps one sleep effortlessly, which promotes good health.
Garden egg contains nutrients that support relaxation and may help improve sleep quality naturally.
How to Incorporate Garden Egg Into Diets for Good Health
Having seen the impact of garden egg towards fostering good health, it is good to know how best to use it to achieve the best result. However, the good thing is that there is really no special way of cooking garden egg, but some of them are spelt below:
Method 1: Eating Raw
Garden egg, on its own, can be eaten raw naturally to achieve good health. Where some use peanut butter to accompany it, others eat it with groundnut.
Method 2: Making Garden Egg Sauce
Here, garden egg is boiled till tender and mashed before adding to stews to make garden egg sauce. This sauce can be eaten with boiled yams or grilled plantain.
Simple Garden Egg Sauce Recipe:
- Wash and boil garden eggs until tender (about 15-20 minutes)
- Drain and mash the boiled garden eggs
- In a pot, heat palm oil and sauté onions
- Add tomatoes, peppers, and seasoning
- Add the mashed garden egg and stir well
- Simmer for 10 minutes
- Serve with boiled yams, plantains, or rice
Method 3: Slicing into Salads
Here, the garden egg can be sliced into salads and eaten to get its potency. Simply wash, slice fresh garden egg, and add to your favorite salad mix with vegetables, greens, and preferred dressing.
Method 4: Stir-Frying
Garden egg can be stir-fried with other vegetables, proteins, and spices as a quick, nutritious side dish.
The Side Effects of Garden Egg
Garden egg fosters good health, but excessive consumption can be detrimental to health. Here are some side effects of garden egg:
- Excessive consumption of garden eggs can lead to stomach upset.
- Excessive garden egg intake can cause diarrhea.
- Excessive consumption of garden eggs increases the chances of having kidney stones.
- Excessive intake of garden eggs reduces the pupil size of the human eyes.
- Excessive intake of garden eggs can force menstrual flow to come out. This is why pregnant women should take it with caution despite its high folate content.
Recommended Intake: Health experts suggest consuming garden egg in moderation—typically 1-2 medium-sized garden eggs per day as part of a balanced diet. Excessive consumption is generally considered more than 4-5 garden eggs daily.
Frequently Asked Questions (FAQs)
Can pregnant women consume garden eggs?
Yes, pregnant women can consume garden eggs, but with caution. Garden egg is a good source of folate and calcium, which are essential nutrients recommended for pregnant women. However, it is important to consume moderately to avoid bleeding, as it forces menstrual flow out of the body.
Can diabetic patients take garden egg?
Yes, they can because of the low amount of carbohydrates present in it. Consuming garden egg slows down the pace at which carbohydrates are being converted to glucose in the body, which in turn keeps sugar levels in check.
What does garden egg taste like?
Garden egg has a unique taste that is slightly bitter with a sweet aftertaste. The bitterness is mild and becomes less pronounced when cooked. Many people enjoy the refreshing, crisp texture when eaten raw.
How do you select fresh garden eggs?
When selecting garden eggs, look for ones with smooth, shiny skin without blemishes or soft spots. They should feel firm to the touch and heavy for their size. Fresh garden eggs have a vibrant color—whether green, white, yellow, or purple—and should not have wrinkled or dull skin.
How do you store garden eggs?
Garden eggs can be stored in the refrigerator for up to 1-2 weeks. Keep them in the vegetable crisper drawer. For longer storage, some people wash, slice, and blanch garden eggs before freezing them in airtight containers for up to 3 months.
What is the best time to eat garden eggs?
Garden eggs can be eaten at any time of the day. Some prefer eating them raw as a morning or afternoon snack, while others incorporate them into lunch or dinner meals. For blood sugar management, eating garden egg with meals can help slow glucose absorption.
Can children eat garden egg?
Yes, children can eat garden egg. It’s a nutritious vegetable that provides essential vitamins and minerals beneficial for growing children. However, introduce it gradually and in small amounts to ensure the child tolerates it well, especially if eaten raw.
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Conclusion
Garden eggs are seasonal as they are rampant during the rainy seasons but can be seen even after rainy season as most people store them so as to be consumed later when they are out of sight.
The benefits of garden eggs to mankind are enormous, which is why it is advisable to include them in diets to foster good health. Garden egg is known to promote good heart health, improve vision, maintain healthy blood pressure, build better immunity in the body, improve brain health, and replenish the blood by virtue of the iron present in it.
However, eating with precaution is sacrosanct, as too much garden egg intake can result in stomach upset, diarrhea, long menstrual period, and kidney stones, to mention a few. Incorporating them is never far-fetched, as they can be eaten raw, can be sauced which can be paired with any food of choice, or can be stir-fried as well.
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