Black-eyed peas are tasty little legumes that get their name from their appearance. They have cream color and a little black spot that resembles an eye. Actually, they are beans and are related to the mung beans. (You might wanth to read more about mung beans here: Mung Beans-Healthy, Nutritious and Delicious.) Also, black-eyed peas health benefits are amazing. They are best known for their anti-inflammatory properties.
Black-Eyed Peas Health Benefits
To prevent anemia you must get adequate iron in your diet. Anemia can cause weakness and fatigue and occurs when the number of your red blood cells is lower than normal or if they don’t have enough hemoglobin. Iron is responsible for carrying oxygen to your cells, organs, and muscles throughout your body.
Aside from being rich in iron, black-eyed peas health benefits also include being rich in folate. Low levels of folate can also cause anemia. A 1/2 cup of cooked dried black-eyed beans contains 2.2 mg. of iron.
The biggest black-eyed peas health benefits are their high content of dietary fiber. This improves the overall health, especially the digestive system and helps to promote regular bowel movements. Fiber is a nutrient that carries waste products out of the body. Therefore, consumption of black-eyed pea can reduce symptoms of irritable bowel syndrome and help prevent constipation.
Fiber also reduces your risk of developing heart disease by keeping your cholesterol levels healthy and by preventing cholesterol to be absorbed into your bloodstream. Moreover, since they are digested slowly, high-fiber foods are very important for weight control because they keep you feel full. A 1/2 cup of cooked dry black-eyed peas contains 5.6 g of fiber.
Lower Blood Pressure
Black-eyed peas contain high levels of potassium, which is a third most abundant mineral in the human body. It lowers your risk of heart disease and helps keep your blood pressure levels at healthy numbers. Also, it reduces the risk of stroke, kidney disorders, stress, and anxiety, enhances metabolism, muscle strength, and water balance and nurtures the nervous system. Just one cup of cooked dry black-eyed peas offers you 18 percent of your daily potassium needs.
Boost Eye and Skin Health
Black-eyed peas are amazingly high in vitamin A. This vitamin is essential for eye health. It also helps to maintain healthy skin, strengthens the skeletal tissue, produces the pigments in the retina of the eye, and promotes good vision. In one cup of cooked dry black-eyed peas, you get about 70 milligrams of Vitamin A.
If you follow a vegan or vegetarian diet black-eyed peas are especially beneficial because they have a high content of protein. Protein is very important because it supports most of the parts of your body, including skin, muscles, nails, and hair. Additionally, it provides energy to your body and helps cells repair and grow. A 1/2 cup of cooked dry black-eyed peas contains 6.7 g of protein.
Increase Folate Intake
Black-eyed peas are especially rich in Vitamin B9 or folate, which is a water-soluble vitamin. The main function of folate is to help the body produce new cells, especially in synthesizing and copying DNA. It also helps the body use amino acids and vitamin B12.
A folate deficiency can cause poor immune function, anemia, and poor digestion. It is especially important during pregnancy to prevent neural tube defects. One cup of cooked dry black-eyed peas contains about 210 mg. of folate, which means that it can supply over half of your daily folate needs.
Black-Eyed Pea Nutritional Value
The black-eyed pea is one of the world’s oldest crops. They are thought to have originated in West Africa, where they have been eaten for centuries. Now they are widely grown in warm regions around the world.
One cup of cooked dry black-eyed peas contains about:
- 160 calories
- 8.2 grams of fiber
- 36 grams carbohydrates
- 0.6 gram fat
- 5.2 grams protein
- 210 micrograms folate 52.5 %
- 1305 IU vitamin A 26 %
- 211 milligrams calcium 21 %
- 86 milligrams magnesium 22 %
- 690 milligrams potassium 19.7 %
- 0.2 milligram riboflavin 11.8 %
- 0.2 milligram thiamine 13.3 %
- 2.3 milligram niacin 11.5 %
- 1.9 milligrams iron 10.6 %
- 1.7 milligrams zinc 11.3 %
- 84 milligrams phosphorus 8.4 %
- 0.1 milligrams vitamin B6 5 %