Nightshades vegetables are foods that belong to the Solanaceae, which are a family of plants with more than 2,000 species and only a tiny number that are actually edible. These include vegetables, such as tomatoes, bell peppers, and eggplants, which offer numerous health benefits.
They are rich in vitamins, minerals, and antioxidants like lycopene, which may contribute to heart health and reduce the risk of certain cancers. Additionally, nightshades also provide fibre, support digestive health, and are low in calories, making them a nutritious addition to a well-balanced diet. Here are five nightshade vegetables and their health benefits.
Also Read: 9 Root Vegetables And Their Health Benefits
Tomatoes
Tomatoes are an essential part of the Indian diet, loaded with vitamins C and K, potassium, and folate. They are a great source of antioxidants, including lycopene, which has been linked to a reduced risk of certain cancers and Cardiovascular Diseases (CVDs).
Speaking with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietician, Fortis Hospital Anandapur, Kolkata, shared that lycopene is the reason behind tomatoes' red colour and acts as an antioxidant that can help remove free radicals, reducing the risk of anti-inflammatory diseases, cardiac problems, diabetes, cancer, and osteoarthritis.
Bell Peppers
Bell peppers are a flavourly vegetable whose peels, seeds, and leaves are packed with valuable "phytochemicals"—natural c compounds with health benefits. As per a study published in the journal Molecules, researchers found that bell pepper byproducts contain antioxidants, antibacterials, and even anti-cancer properties.
Potatoes
If there is a vegetable that is loved by the majority of people, it is surely a potato.
Potatoes are a good source of essential nutrients, including vitamin C, potassium, and vitamin B6. They provide energy, aid in digestion due to their dietary fibre content, and contribute to the health of the nervous system.
While potatoes have earned themselves a bad name due to their high carb content, research suggests that they are associated with a healthier diet, regardless of how they're prepared. However, it's important to consume them in moderation and choose healthier cooking methods to maximise their nutritional benefits.
Paprika
Rich in calcium, potassium, and phosphorus, paprika is extremely beneficial for your bones and muscles. It contains capsaicin, which is said to relieve pain due to its anti-inflammatory properties. A 12-week study even reported that a single 30-minute patch treatment with capsaicin reduced average daily pain in diabetic peripheral neuropathy.
Also Read: From Ramen, Laphing To Panipuri, How Extremely Spicy Foods Affect Your Body
Eggplants
Eggplants, or brinjal, are low in calories and high in fibre, promoting digestive health and aiding weight management. They also contain antioxidants, such as nasunin, which may protect against oxidative stress and contribute to heart health. The purple pigment effectively neutralises free radicals, protecting brain cells from damage, according to a study published in the journal Toxicology. It works by both directly scavenging these free radicals and indirectly preventing their formation.
Additionally, eggplants provide vitamins and minerals like folate, potassium, and vitamin C, supporting overall well-being.
Conclusion
If you want to stay on top of your fitness game, pack your plate with colourful vegetables belonging to the nightshade family. This includes tomatoes, bell peppers, and eggplants, which aren't just delicious but also boost health. Packed with vitamins, minerals, and antioxidants, they support your heart, keep your gut happy, and deliver essential nutrients. However, moderation is key, and consult a doctor if you have any pre-existing conditions that may want you to limit consumption.