The 8 Most Nutritious Nightshade Fruits and Vegetables

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Tomatoes are a staple of many diets for numerous reasons. In addition to how easy they are to grow, they’re also packed with nutrition. This fruit is high in vitamins A and C, and is also a good source of potassium, vitamin B-6, manganese, and dietary fiber.

Research suggests that tomatoes contain carotenoids, powerful antioxidants that may protect the body from certain conditions. Lycopene, a carotenoid found in abundance in tomatoes, is thought to protect against cancer, inflammation, diabetes, and oxidative damage.

Try this fresh-from-the-garden tomato soup to warm you up on a cold day.

Potatoes are one of the most abundantly grown foods used in the Western world. They’re also part of the perennial nightshade family that can be mildly poisonous under certain conditions.

Potato “eyes” or sprouts, as well as any green skin or flesh, are likely to contain a toxin called solanine. But solanine can also be found in parts of the potato that aren’t green.

Solanine may be found in potatoes that are:

• picked too early
• exposed to light
• stored someplace too cold, like the fridge

When eaten, solanine may cause:

• vomiting
• diarrhea
• abdominal pain

Solanine can be found in other foods too, like tomatoes and eggplants. Eating a very large amount of the toxin can cause more severe symptoms and even death, in very rare cases. But there’s no evidence to suggest that eating smaller amounts leads to health problems over time.

Fortunately, peeling and cooking potatoes tends to reduce the amount of toxin in the food.

Potatoes are great sources of vitamin C, which helps aid immunity. They are also a rich source of potassium, vitamin B-6, and fiber, making them a more nutritious staple than you may realize. Moreover, they contain carotenoids, flavonoids, and caffeic acid, all forms of phytonutrients known to promote health benefits, according to the USDA.

Many of these nutrients are concentrated in the potato’s skin. So if you discard the skins, you may not be getting all of the benefits.

Beyond being nutritious, simple to prepare, and affordable, potatoes may have more surprising advantages. They are also a source of resistant starch, a substance that helps your body control blood sugar levels.

Keep in mind that potatoes contain more sodium or saturated fat when cooking with salts and oils, like french fries. One serving (170 grams) of restaurant-style french fries contains 23.8 total grams of fat — including 4.2 grams of saturated fat — and 26% of the DV for sodium.

Because nothing beats a homestyle staple, try this take on roast potatoes.

If you need a boost of vitamin C, bell peppers are a great choice. One green pepper contains more vitamin C than an orange.

Bell peppers are one of the most versatile snacks in the nightshade family. You can slice them up and dip them in hummus, add them to a stir fry, or try making this bell pepper farro salad.

Hot peppers may be nightshades, but like the sun they can bring some heat. And if your tongue can endure the burn, these fiery devils contain good nutrients.

Common hot peppers — like jalapenos, serrano peppers, and red or green chilies — are good sources of vitamin C and vitamin A.

Capsaicin, what helps give spicy peppers their kick, has been shown to decrease inflammation, which can help people with joint disorders walk with less pain.

If you want something sweet with your spice, try making these chili-chocolate dipped cherries.

Eggplant is a good source of manganese, a mineral that helps enzymes in your body carry out important functions. Additionally, according to researchers, eggplant peels contain a natural antioxidant called anthocyanin that can help protect your skin from the oxidative stress of the sun’s ultraviolet radiation.

Because of their meaty texture when cooked, they’re popular among vegetarians — think eggplant parmesan — as well as with vegans.

Whip together this curried okra and eggplant to try something with a bit of Mediterranean flair.

The tomatillo is a nightshade that grows in a husk and is similar to a tomato. Common in Central and South America, it’s a staple of Mexican green sauces and can be boiled, fried, or steamed.

While not as nutritiously plentiful as your garden-variety red tomato, they contain small amounts of antioxidants and can help you sneak some extra fiber into your diet without adding in many extra calories. They are also a source of minerals such as iron, phosphorus, and copper.

Check out a healthy tomatillo salsa or better yet a roasted tomatillo chicken rice bowl packed with protein and fiber.

To find fresh goji berries, you’ll have to visit a Chinese farm. But they’re also typically found at specialty food stores in dried form, sometimes labeled as wolfberries.

Dried goji berries contain protein and numerous amino acids such as tyramine. Research suggests they may support your immune system and the production of blood cells in your body. What’s more, they may protect against radiation, aging, cancer, and oxidation.

If you’re trying them for the first time, know that it’s possible to be allergic to them. You’ll want to stop eating them if you develop a rash or become ill.

To get more beneficial nightshades in your diet, try adding goji berries into this double berry cobbler.

Blueberries are not technically a nightshade plant. But, like nightshades, they contain some solanine.

Blueberries have been called a “superfood” because they contain antioxidant compounds.

According to researchers, evidence from recent studies show that blueberries contain flavonoids, specifically one called anthocyanin, that’s directly associated with cognitive benefits.

With that in mind, blueberries are thought to reduce risks for inflammatory diseases such as metabolic syndrome, type 2 diabetes, Alzheimer’s, and cardiovascular disease.

A cup of blueberries is a good source of vitamin C, as well as supplying some dietary fiber.

For a healthy morning burst of blueberry bliss, try this blueberry and spinach smoothie.