Black-Eyed Peas health benefits includes promoting cardiovascular health, a source of protein, treats indigestion, reduces the risk of pancreatic cancer, strengthens eye tissues, helps in weight loss, controls sugar levels, promotes bone density, balances blood pressure, treats anemia, and impedes premature aging.
Most people prepare meals using black-eyed peas on New Year’s Eve to welcome good luck whereas, in many cultures, black-eyed peas are consumed on special occasions. Do you know this variety of peas is a powerhouse of essential nutrients as well?
One cup of boiled black-eyed peas is enough to improve your cardiovascular health and to keep you full for hours. If you are looking for nutritious food sources, incorporate black-eyed peas into your diet immediately.
What are Black-Eyed Peas?
Black-eyed peas or black-eyed beans are one of the most nourishing varieties of legumes. The name refers to the black spot on the creamy skin of peas. These are versatile beans that go well with many recipes.
You can serve them with steam rice. Black-eyed beans make a tasty option for stew and soups. If you are a fan of pasta, add some black peas to it and eat a nutrient-dense meal. This variety of legumes is low in calories so you can consume black-eyed peas salad on a daily basis.
Nutritional Value of Black-Eyed Beans
86 grams of cooked black beans provide the following nutrients.
- Carbohydrates 20.39g
- Calcium 23mg
- Dietary fiber 7.5g
- Iron 1.81mg
- Folate 128msg
- Magnesium 60mg
- Niacin 0.434mg
- Phosphorus 120mg
- Potassium 305mg
- Sodium 1mg
- Thiamin 0.21mg
- Vitamin K 2.8mg
11 Amazing Health Benefits of Black-Eyed Peas
1. A Source of Protein
People who follow a vegetarian lifestyle often struggle to obtain the daily requirement of protein. They can get a considerable amount of the nutrient from black-eyed beans. Protein is essential for your body as it strengthens your nails, skin, muscles, and hair.
Moreover, an adequate level of protein is also necessary to rejuvenate cells in your body. Protein deficiency leads to fatigue which can be life-threatening. So, it is better to incorporate this plant-based source into your diet and promote the functioning of your body.
2. Promotes Cardiovascular Health
Potassium is one of the minerals that strengthen your heart. You need to consume it regularly to keep cardiovascular disorders at bay.
Health experts also suggest making significant dietary changes to prevent the accumulation of cholesterol in your arteries. Black-eyed beans can do the job for you. They do not only contain potassium, but are low in calories and fat as well. This quality makes them ideal to improve your overall cardiovascular health.
3. Treats Indigestion
You need foods packed with soluble fiber to treat indigestion. Not to mention, black-eyed beans can become your ultimate source to obtain fiber. Getting the nutrient regularly will prevent indigestion and regulate bowel movements in a short time.
A study has concluded that consuming legumes like black beans is essential to cleanse cholesterol from intestines. The buildup of cholesterol in your small or large intestines can lead to debilitating health conditions which can be fatal.
4. Reduces the Risk of Pancreatic Cancer
Deficiency of B vitamins can affect the quality of your life as it contributes to acute diseases like pancreatic cancer. B vitamins such as folate promote the production of cells which is necessary to prevent the onset of cancer.
You should make black-beans a part of your diet due to the content of potassium in it. More studies are underway to identify the effects of potassium on cancerous cells in your body.
5. Strengthens Eye Tissues
Your eyes are delicate and need regular doses of vitamin A to protect vision. Nutritionists have revealed that one cup of cooked black beans can provide more vitamin A than carrot, spinach, or broccoli. When you add black beans to your diet, they will prevent tissues deterioration and promote their healthy development.
6. Helps in Weight Loss
Losing weight is quite easy with black-eyed peas. These peas are a storehouse of dietary fiber which is potent enough to reduce appetite. Consuming peas can keep you full for a long time which ultimately lowers your overall calorie intake. Plant-based food sources like black peas keep your body energized and prevent the health complications that obesity might bring.
7. Controls Sugar Levels
You should never overlook the effects of dietary fiber on diabetes. People with type I diabetes can lower blood glucose level just by consuming cooked black beans due to the content of fiber in it. Moreover, to improve lipids, blood sugar, and insulin levels, doctors also recommend black beans to people with type II diabetes. However, do not opt for dietary changes without consulting with your doctor, especially if you have diabetes.
8. Promotes Bone Density
Consuming one serving of black peas can provide a considerable amount of magnesium, calcium, phosphorus, potassium, and sodium. These minerals strengthen bones and prevent the onset of fractures.
If you stock up these minerals in your body, you are less likely to develop age-related bone deterioration. Nutritionists also recommend incorporating black beans into the diet of children for healthy development of their bones.
9. Balances Blood Pressure
High levels of sodium increase blood pressure level which can become a serious health condition if not treated on time. Therefore, you need to be careful with what you consume.
Black-eyed beans contain low levels of sodium than most food sources so eating them will not affect your blood pressure. Moreover, black peas are packed with minerals which are known to control blood pressure levels naturally. You should purchase regular black-eyed beans as canned variety contains preservatives which might increase the sodium level in your body.
10. Treats Anemia
Lower red blood cells or hemoglobin deficiency leads to the onset of anemia. Hemoglobin is an iron-packed protein. And, it gives a red color to your blood and helps the cell bring oxygen from your lungs and transfer it to the rest of your body.
Black-eyed peas are not only high in iron but, contain folate and other B-vitamins as well. When you consume the beans on a daily basis, they help your body produce red blood cells and prevent hemoglobin deficiency, which ultimately treats anemia. Take note that anemia is an acute health problem and in this case, you should opt for proper medical treatment.
11. Impedes Premature Aging
Premature aging is a sign of an unhealthy or weak body. Consuming a well-balanced diet is a simple yet effective way to stop the risk of premature aging.
Black beans are one of the nourishing options that you can add to your diet plan. These beans provide plenty of vitamin A which improves the condition of your skin by forming healthy mucous membranes. This process prevents the appearance of wrinkles and fine lines.
The fantastic health benefits of black-eyed beans are convincing enough to consume them on a regular basis. So, add some to your salad and embrace a healthy body.