Benefits of black-eyed peas include boosting the immune system, promoting cardiovascular health, a great source of protein, reduce the risk of cancer, rich in antioxidants, and many more.
What are Black-eyed peas?
It is a creamy-white delicious bean that has a black dot at the point where it was connected to the pod.
Black-eyed pea is widely grown in several countries in Asia and it is popular in countries like USA, India, Myanmar, Brazil, and Mexico.
You can find black-eyed peas in every continent except Antarctica.
These dry beans are one of the healthiest food that you can add in your diet because of its benefits.
Nutrition
|
Amount Per |
| Calories 90 |
| % Daily Value* | |
| Total Fat 0.4 g | 0% |
| Saturated fat 0.1 g | 0% |
| Polyunsaturated fat 0.2 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 4 mg | 0% |
| Potassium 431 mg | 12% |
| Total Carbohydrate 19 g | 6% |
| Dietary fiber 5 g | 20% |
| Sugar 3 g | |
| Protein 3 g | 6% |
| Vitamin A | 16% | Vitamin C | 4% |
| Calcium | 12% | Iron | 6% |
| Vitamin D | 0% | Vitamin B-6 | 5% |
| Cobalamin | 0% | Magnesium | 12% |
| *Per cent Daily Values are based on a 2,000 calorie diet. |
Benefits of Black Eyed Peas
It provides some of the most important minerals and Vitamins which are essential for better health, Black-eyed peas contain calcium, folate, protein, fiber, and vitamin A, with other nutrients, among less than 200 calories, in a 171-g, one-cup serving.
1:- Heart Friendly
Black-eyed peas are incredibly beneficial for the heart because it contains folic acid which is also known as Vitamin B9 or Folate.
This vitamin helps to regulate the amount of “homocysteine” it is an amino acid linked with a potential risk for blood clots, found in the bloodstream.
Consuming dry beans like black-eyed peas will prevent you from many heart disease which could be dangerous for your health.
2:- Supports Digestive Health
An important vitamin for digestive health is B1 also known as thiamin, it is present in black-eyed peas.
Vitamin B1 helps your body change the carbohydrates in your diet into energy for your regulate appetite and cells
The black-eyed peas also contain fiber in a great amount which is necessary for a healthy digestive system.
3:- Promotes Weight Loss
Being overweight raises your risk of health diseases such as heart problems, high blood pressure, type 2 diabetes and several types of cancer.
Black-eyed peas contain vitamins and minerals such as Vitamin B, Calcium, Iron, and Magnesium, these minerals and vitamins support weight loss.
Eating black-eyed peas for weight loss is a very good option because it provides essential nutrients which you need for a healthy weight loss campaign(1).
4:- May Helpful In Controlling Blood Sugar
Vitamin E is present in black-eyed peas which linked in controlling blood sugar and reducing the risk of type 2 diabetes.
Increasing vitamin E in the bloodstream may decrease the probability of developing type 2 diabetes, and in type 2 diabetics may increase glucose tolerance(2).
So, basically consuming black-eyed peas helps shields you from getting a disease like diabetes.
5:- A Source Of Protein
Black-eyed peas are a great source of protein, contains about 7 gm of protein per 100g.
Consuming enough protein per day is important for building, repairing and maintaining body tissues.
The body’s structural components, like skin, bones, muscles, and organs are made up in large part by protein.
Increase the amount of protein in your diet by adding black-eyed peas.
6:- Incredible For Eyes
Eyes are the most sensitive part of the human body and important too. Nowadays people are spending most of their time using smartphones and we all know it is not good for our eyes.
But we can make our eyes strong by eating foods which are beneficial for our eyes like kale, carrots, artichokes, and black-eyed peas.
Black-eyed peas are rich in Zinc, it helps your body absorb vitamin A and also helps many antioxidant enzymes in your body reduce the number of free radicals. Zinc has been shown to protect against macular degeneration and night blindness(3).
7:- Prevents Cancer
Black-eyed peas are filled with antioxidants like Vitamin A, Vitamin C, and Vitamin E these vitamins plays an important role in preventing certain types o cancer.
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer(4).
8:- Boosts Bone Health
Calcium, magnesium, potassium, Vitamin C, and Vitamin E are important for bone health and these all nutrients are available in Black eyed peas.
The most important minerals for bone “Calcium” which is present in Black eyed peas in abundance that make Black-eyed peas a great source for boosting the bone health.
9:- Good For The Hairs
We all lose approx 100 hairs in a day but if your hairs are getting thin and breaking and if you are losing more then 100 hairs a day then it might be a problem.
You should start to consume foods which are beneficial for hairs and excluding fried foods.
Black-eyed peas contain antioxidants and minerals which protects you from free radicals that can damage your hairs and can cause hair fall.
10:- Fights Anemia
Iron deficiency is one of the main cause for a disease like anemia, but we can prevent it by adding foods which are rich in iron.
Black-eyed peas contain about 2.5 mg of iron in per 100 g, the recommended iron intake for adults age 19 to 50 is about 18mg and older then 50 the recommended amount is 8mg.
Adding black-eyed peas in your diet will help you fighting disease like anemia.
Read More:
18 Science Backed Benefits Of Artichokes
12 Incredible Benefits of Fiddleheads
30 Benefits Of Jackfruit- A Healthy Gift (No:9 is Shocking)
11:- May Helpful In Curing Depression
Depression is one of the most common mental disorder, about 300 million people are suffering from this mental disorder.
Studies have found that B-complex vitamins play a vital role in curing depression.
B-complex vitamins are natural mood enhancers, and these important vitamins are present in Black-eyed peas.
12:- Improves Muscle Density
Muscle density relates to the number of lean muscle tissue in your body in comparison to the amount of fatty tissue.
High muscle density is very important, When you build muscle density with a high weight/low routine workout you increase the number of muscle fibers in every muscle cell(5).
Black-eyed peas are rich in protein and minerals which promotes muscle health, Protein is an important building block of bones, muscles, and blood.
13:- Great For Skin
Antioxidants present in Black eyed peas plays an important role in skin health. These antioxidants protect your skin from harmful free radicals which can harm your skin cells and can make your skin look dull.
Vitamin C present in black-eyed peas helps in the production of the most important protein for the skin called “Collagen”
It is the major component of connective tissues that make up several body parts, including skin, and muscles.
14:- Lowers The Cholesterol
Vitamin B3 also known as Niacin has long been used to increase high-density lipoprotein “HDL” cholesterol, HDL cholesterol is also known as the “good “cholesterol that helps remove low-density lipoproteins, the “bad” cholesterol from your bloodstream(6).
Niacin is present in black-eyed peas and it can help you in controlling blood cholesterol which is important for a healthy life.
15:-
All B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin) are important for a completely functioning metabolism.
The main purpose of the B vitamins is to help your body metabolize carbohydrates, fats, proteins, and to use the saved energy in food.
Consuming black-eyed peas provides you B vitamins, so add this gift from nature in your diet to boost metabolism.
16:- Anti Aging
Rich in Vitamin C black-eyed peas help your skin by delaying the aging process, it gets to skin cells quickly to boost a protein called collagen and elastin that help keep your skin firm and reduce wrinkles and fine lines.
Vitamin C also protects your skin from free radicals which can make your skin look aged and dull.
17:- May Helpful In Regulating Blood Pressure
Key minerals in controlling blood pressure are magnesium, potassium, and calcium. These all minerals are present in black-eyed peas in great amount.
Potassium is one of the most valuable minerals in regulating blood pressure, it helps in lowering both systolic and diastolic blood pressure, black-eyed peas are impressively rich in potassium.
18:- Increases The Amount Of Red Blood Cells
Rich in iron black-eyed peas helps to increase the red blood cells in your body.
Both iron and vitamin C helps your body in increasing the number of red blood cell count in your body.
Vitamin C does not directly affect the red blood cells, but it is still important because it helps the body absorb extra iron. Iron helps increase the number of red blood cells that the body can get(7).
Black-Eyed Peas Nutrition Value In Detail
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 484 kJ (116 kcal) |
|
Carbohydrates
|
20.76 g
|
| Sugars | 3.3 g |
| Dietary fiber | 6.5 g |
|
Fat
|
0.53 g
|
|
Protein
|
7.73 g
|
| Vitamins | Quantity% |
| Thiamine (B1) |
18%
0.202 mg |
| Riboflavin (B2) |
5%
0.055 mg |
| Niacin (B3) |
3%
0.495 mg |
| Pantothenic acid (B5) |
8%
0.411 mg |
| Vitamin B6 |
8%
0.1 mg |
| Folate (B9) |
52%
208 μg |
| Vitamin E |
2%
0.28 mg |
| Vitamin K |
2%
1.7 μg |
| Minerals | Quantity% |
| Calcium |
2%
24 mg |
| Iron |
19%
2.51 mg |
| Magnesium |
15%
53 mg |
| Manganese |
23%
0.475 mg |
| Phosphorus |
22%
156 mg |
| Potassium |
6%
278 mg |
| Sodium |
0%
4 mg |
| Zinc |
14%
1.29 mg |
Source- USDA
Some Interesting Facts About Black Eyed Peas.
Black-eyed peas brought to the West Indies from West Africa by slaves, by earliest records in 1674.
Cultivated since pre-historic times in India and China, black-eyed peas are related to the mung bean. The ancient Romans and Greeks preferred them to chickpeas.
In the American South, having black-eyed peas and greens on New Year’s Day is considered good luck.
