What are the benefits of nightshades?
Have you heard of nightshades? The name is pretty ominous, and you’ve probably heard that they can be bad for your health: leading to inflammation or even death. But some very common vegetables are in the nightshades family and ones that can provide us with incredible health benefits! So today we will cover everything you need to know about nightshades. What are nightshades? What are the benefits of nightshades? Are nightshades dangerous? All of these questions will be answered in this article. 
What are nightshades?
The nightshade family of plants is known for its unique characteristics. This family derives its “nightshade” nomenclature from certain varieties that prefer to grow nocturnally.
The nightshade family is made up of over 2,000 species of plants, many of which are commonly consumed as food. Some of the most well-known nightshades include tomatoes, potatoes, eggplants, and peppers.
Nightshades seem to have a bit of a “bad rap.” Why is this?
If you’ve watched The Nightmare Before Christmas or read Romeo and Juliet, you’ll know that publicity for nightshades hasn’t been in the good light. Both of these well-known titles have used the toxic forms of nightshades as poisons.
In the real world, nightshade plants can get a bad rap for two main reasons:
- They can be toxic
- Some people might have adverse reactions to certain alkaloids found in them
For instance, Atropa belladonna, or deadly nightshade, is known for its high toxicity. Meanwhile, nightshade vegetables like tomatoes, potatoes, eggplants, and peppers contain alkaloids. These alkaloids can cause inflammation and digestive issues in some people, even though the levels are usually too small to affect most of us.
Are there benefits to nightshades?
Despite some controversy, nightshade vegetables are rich in nutrients and provide numerous health benefits. Because they grow differently from other fruits and vegetables they bring a different range of nutrients to the table.
Some of the benefits of nightshades include:
- Rich in Vitamins and Minerals: Nightshades are often high in vitamins and minerals. For example, tomatoes are an excellent source of vitamins C and K, potassium, and the antioxidant lycopene. Bell peppers are rich in vitamins C and A. Potatoes are high in potassium, vitamin C, and vitamin B6.
- Dietary Fiber: Nightshade vegetables like eggplants and potatoes are a good source of dietary fiber, which can aid in digestion and help maintain a healthy weight.
- Antioxidants: Many nightshade vegetables are packed with antioxidants. These compounds help protect your cells against damage by free radicals, potentially reducing the risk of chronic diseases.
- Alkaloids: While alkaloids can cause sensitivity in some individuals, they also have potential health benefits. Some alkaloids can act as antioxidants, while others may have anti-inflammatory or pain-relieving properties like those in hot peppers (capsaicin).
- Low in Calories: Most nightshade vegetables are low in calories, making them a healthy choice for individuals aiming for weight management.
- Promotes Eye Health: Some nightshades, such as bell peppers and tomatoes, are rich in vitamin A and lycopene, both of which are beneficial for eye health.
- Heart Health: The potassium and fiber in many nightshade vegetables can support heart health. Furthermore, the lycopene in tomatoes has been associated with a lower risk of heart disease.
Although some people may need to limit or avoid nightshades due to health reasons, for most of us, these plants offer substantial nutritional benefits and can be included in a balanced diet.
What are the concerns of eating nightshades?
While most people will experience health benefits from eating nightshade vegetables, some may experience negative effects.
- Sensitivity or Allergy: Some people may have a sensitivity or allergy to nightshades, which can lead to symptoms like nausea, vomiting, and gas.
- Inflammatory Response: Some compounds in nightshades–such as alkaloids and lectins–have been shown to cause inflammation.
- Autoimmune Diseases: If you have an autoimmune disease, you may be advised to follow an Autoimmune Protocol (AIP) diet. This diet recommends avoiding nightshades–plants that may potentially exacerbate symptoms in some individuals. However, to myth bust and set the record straight, there are no studies showing that nightshades can lead to autoimmune disease development.
- Potentially Harmful Alkaloids: Green and sprouted potatoes contain the alkaloid solanine, a bitter substance that can be harmful if consumed in large quantities.
How do nightshades affect gut health?
Nightshade vegetables can have a variety of effects on gut health, both positive and negative. It often depends on the vegetable itself and the individual consuming them. Dysbiosis often contributes to the inability to tolerate nightshade vegetables.
Benefits of nightshades for gut health:
- High in Dietary Fiber: Nightshades, including potatoes and eggplants, contain substantial amounts of dietary fiber. This substance contributes significantly to overall gut health by nourishing beneficial gut bacteria and facilitating regular bowel movements.
- Nutrient-Rich: Nightshades are rich in vitamins, minerals, and antioxidants that can contribute to a healthy gut microbiome and support overall digestive health.
- High in Polyphenols: Nightshade vegetables contain polyphenols, which contribute to their health benefits. Polyphenols have antioxidant, anti-inflammatory, and anti-cancer properties.
- Improved microdiversity. A healthier microbiome also results from feeding it with nightshade vegetables. Fiber, nutrients, and polyphenols are all some of the gut microbes favorite foods and help to create a more healthy environment in your gut.
Negative impacts of nightshades on gut health:
- Alkaloids and inflammation: These compounds can potentially make the gut more permeable (leaky gut). The increased gut permeability allows allergens and toxins to enter your bloodstream, causing inflammation, which creates the perfect storm for disease development.
- Lectins: Certain vegetables in the nightshade family contain lectins, proteins that can bind to cell membranes and potentially irritate the gut lining.
Remember, eating a well-balanced diet helps to support your body. By eating a wide variety of different types of foods, you’ll get more nutrients and you’ll avoid eating too much of one type of food.
Which nightshades can improve gut health?
So now that you know that nightshades aren’t all dangerous and poisonous, you may want to reap some of the benefits of the healthful ones! Some of the best nightshades you can have in your diet to improve gut health include:
- Bell Peppers and Sweet Peppers: These contain high levels of fiber and vitamins, including vitamin C. They are well-tolerated because they have lower levels of potentially irritating compounds.
- Tomatoes and Cherry Tomatoes: They contain high amounts of fiber and antioxidants like lycopene, which can support gut health. However, some people may need to consume them in moderation due to other compounds. Pro Tip: if you cook tomatoes in olive oil it releases more of these benefits for your body to unlock and actually be able to use!
- Huckleberries, Ground Cherries, and Tomatillos: These fruits are high in antioxidants, fiber, and vitamins. They are beneficial for gut health and promote overall health.
How to make nightshades more tolerable
With nightshades offering so many benefits, you are probably wondering if you can consume them if you have a low tolerance for them. If you’re completely allergic to nightshades then don’t eat them. But there are ways to manipulate nightshades so that you can still eat them if you have a low tolerance for them.
Cooking Methods: Roasting, boiling, and pressure cooking can lower levels of irritating compounds in nightshades, making them more tolerable for sensitive individuals. This also can help you to access more of their amazing benefits!
Individual Tolerance: It’s important to remember that everyone’s tolerance to nightshades can be different. While some individuals might have no issues eating these vegetables, others may experience adverse effects. Listen to your body and pay attention to how it reacts to certain foods before deciding whether or not it’s healthy for you. Start with small quantities and see how you do. Keep a food diary to notice different symptoms you experience with different nightshades. You may have a sensitivity to one and still be able to enjoy the rest!
Diversity in Diet: Eating a variety of fruits and vegetables, including nightshades, can contribute to a healthier gut microbiome. An improved microbiome may allow you to eat more nightshades than you initially thought. Your gut microbiome can dictate your inflammatory response so if you are suffering from dysbiosis, that may be your actual problem and once you have that under control you can enjoy more of the nightshade family.
So now that you know that nightshades are diverse and not all deadly, what are you looking forward to trying the most? Let us know how you plan on incorporating nightshades into your diet in the comments below!
Here are some nightshades recipes for you to try out!