Apple VS lemon VS bangan: Who wins the healthiest fruit troplh? Science has the answer
Apple VS lemon VS bangan: Who wins the healthiest fruit troplh? Science has the answer
In the diverse and colorful world of fruits and vegetables, few debates are as deliciously complex as determining the healthiest among nature’s bounty. Today, we’re setting up a three-way showdown between three vastly different but incredibly nutritious contenders: the crisp and sweet apple, the zesty and cleansing lemon, and the deep purple, antioxidant-rich eggplant (commonly known as brinjal or begun in many parts of Asia).
While each of these foods belongs to different botanical categories (technically, even eggplant is a fruit!), they all bring an array of health benefits to the table. But if you had to pick just one for peak nutrition, which should you crown the winner?
Let’s explore their nutritional profiles, health benefits, scientific backing, and overall impact on human wellness. The answer might surprise you.
Part I: Meet the Contenders
🍏 Apple: The Everyday Healer
Botanical name: Malus domestica
Type: Pome fruit
Common varieties: Fuji, Gala, Granny Smith, Red Delicious
Apples rank among the globe’s most commonly eaten fruits. The old saying “An apple a day keeps the doctor away” isn’t just folklore—modern research continues to validate the health benefits behind this age-old advice.
🍋 Lemon: The Citrus Powerhouse
Botanical name: Citrus limon
Type: Citrus fruit
Common varieties: Eureka, Lisbon, Meyer
Lemon is best known for its sharp flavor and high vitamin C content. While often used as a flavoring or garnish, it’s also a potent detoxifier and immune booster.
🍆 Eggplant (Brinjal): The Purple Underdog
Botanical name: Solanum melongena
Type: Nightshade fruit
Common varieties: Black Beauty, Japanese, Indian Long Purple
Often mistaken as a vegetable, eggplant is technically a fruit—and an incredibly nutritious one. It’s a staple in Asian, Mediterranean, and Middle Eastern cuisines and packs powerful phytonutrients rarely found in other fruits.
Part II: Nutritional Face-Off
| Nutrient (per 100g) | Apple | Lemon | Eggplant (Brinjal) |
|---|---|---|---|
| Calories | 52 kcal | 29 kcal | 25 kcal |
| Carbohydrates | 13.8 g | 9.3 g | 5.9 g |
| Sugars | 10.4 g | 2.5 g | 3.5 g |
| Fiber | 2.4 g | 2.8 g | 3.0 g |
| Protein | 0.3 g | 1.1 g | 1.0 g |
| Fat | 0.2 g | 0.3 g | 0.2 g |
| Vitamin C | 4.6 mg | 53 mg | 2.2 mg |
| Antioxidants | Moderate | High | Very High |
| Polyphenols | High | Moderate | High |
| Glycemic Index | 36 | 20 | 15 |
Part III: Health Benefits Breakdown
🍏 Apple Benefits
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Heart Health: Apples are rich in soluble fiber (especially pectin), which helps lower LDL ("bad") cholesterol. Compounds such as quercetin, a type of flavonoid, have been shown to support healthy blood pressure levels and enhance the function of blood vessels.
Gut Microbiome Support: Apples act as a prebiotic, feeding the good bacteria in your gut, which is key to digestion, immunity, and even mood regulation.
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Cancer Prevention: Multiple studies link apple consumption with a lower risk of several cancers, including colorectal, breast, and lung cancers—thanks to their antioxidant and anti-inflammatory properties.
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Weight Control: Low in calories but high in fiber, apples increase satiety and curb overeating.
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Blood Sugar Regulation: Despite their sugar content, apples have a low glycemic index and can stabilize blood sugar when eaten with the skin.
🍋 Lemon Benefits
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Immune Boosting: With over 50mg of vitamin C per 100g, lemon is one of the most powerful immune-supporting fruits available.
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Liver Detoxification: Lemon water in the morning is more than a trend—it stimulates bile production and enhances liver function.
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Kidney Stone Prevention: Lemons are rich in citric acid, which binds calcium and helps prevent painful kidney stones.
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Antibacterial & Antiviral: Lemon compounds like limonene and citral have proven antimicrobial effects.
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Skin Health & Collagen: High vitamin C promotes collagen production, making skin look younger and healthier.
🍆 Eggplant (Brinjal) Benefits
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Antioxidant Powerhouse: Rich in nasunin, a rare anthocyanin found in the skin, eggplant combats oxidative stress in brain cells and reduces aging-related inflammation.
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Anti-Cancer Agents: Laboratory research has revealed that eggplants contain solasodine rhamnosyl glycosides (SRGs), which exhibit promising tumor-fighting properties, particularly in combating skin and pancreatic cancer cells.
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Cholesterol Lowering: Eggplant's soluble fiber and antioxidants help decrease LDL cholesterol and improve arterial function.
Regulating Blood Sugar: Eggplants have a remarkably low glycemic index of 15, making them a smart dietary choice for individuals managing diabetes Polyphenols help slow sugar absorption and improve insulin sensitivity.
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Cognitive Support: Eggplant contains nasunin and various other phytonutrients that help protect brain cell membranes, offering defense against oxidative damage and supporting overall brain health.
Part IV: The Science Behind the Superpowers
Antioxidants and Free Radicals
Free radicals damage cells and accelerate aging and disease. Antioxidants neutralize them.
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Eggplant takes the spotlight in this category, thanks to its rich content of nasunin and chlorogenic acid.
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Lemon also scores high, especially due to vitamin C and flavonoids.
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Apple contains powerful polyphenols like quercetin and catechins, but in lower concentrations.
Anti-Inflammatory Effects
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Lemon's vitamin C and citric acid calm internal inflammation.
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Apple's flavonoids reduce systemic inflammation.
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Eggplant reduces inflammatory markers in studies but may cause reactions in sensitive individuals due to its nightshade status.
Cancer-Fighting Potential
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Eggplant has emerging research on nasunin and SRGs with potent anti-tumor properties.
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.The combination of quercetin and dietary fiber in apples has been shown to slow the growth of cancer cells
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Lemon may suppress cancer through limonene, especially in skin and breast cancer models.
Part V: The Downsides
Apple
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Can be high in sugar for those with insulin resistance.
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Conventionally grown apples often carry pesticide residues.
Lemon
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Extremely acidic—can erode tooth enamel over time.
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May trigger heartburn or gastritis in sensitive individuals.
Eggplant
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Contains solanine, which in large amounts can cause digestive upset (though unlikely in normal servings).
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Allergic reactions possible in sensitive individuals.
Part VI: Global Culinary Uses
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Apple: Eaten raw, baked, juiced, or turned into vinegar. Pairs well in sweet and savory dishes.
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Lemon: Used in beverages, marinades, dressings, desserts, and preserved as pickles.
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Eggplant: Stir-fried, roasted, grilled, curried, or used in dips (like baba ganoush).
Part VII: Who Wins the Trophy?
Each fruit is a nutritional champion in its own right. But if we must declare a winner…
🥇 Overall Winner: Eggplant (Brinjal)
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Why? Eggplant offers a rare mix of potent antioxidants, low calories, brain-protective anthocyanins, and emerging cancer-fighting potential. While it lacks vitamin C, it makes up for it with nasunin, chlorogenic acid, and fiber.
🥈 Runner-Up: Lemon
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Why? Packed with exceptional levels of vitamin C, natural antibacterial compounds, and liver-supporting benefits, lemons serve as a potent remedy—offering targeted yet powerful health advantages.
🥉 Third Place: Apple
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Why? While apples are wonderfully versatile and beneficial for gut and heart health, they’re the least nutritionally dense per gram compared to lemon and eggplant.
Conclusion: The Real Winner Is Variety
While eggplant stands out for its rich antioxidant content and potential to guard against chronic illness, nutritional science emphasizes that true health comes from a varied and balanced diet. Each of these fruits offers something unique. Including all three—apple for fiber and gut support, lemon for detox and immunity, and eggplant for brain and cell protection—creates a nutritional symphony that supports every major system in your body.
