5 health benefits of black-eyed peas!

The benefits of black-eyed peas are essential for our body, as it is full of important nutrients for our body . Plus, it’s definitely an annual vegetable. They are extremely popular vegetables. Containing just 15 Kcal per 100 grams, this vegetable is low in calories but high in nutrients, abundant in protein , minerals and vitamins, along with dietary fiber .

The blend of protein as well as fiber along with low calories and fat provides heart health benefits. Also known as black-eyed peas  they are named for their appearance. They are cream-colored with a small black spec that resembles an eye . Although the name would make you think they are a type of pea , they are actually a type of beans.

For many, they are not only healthy and healthy, but they are also lucky. That’s right – some cultures consider the consumption of black- eyed peas  a way to start a prosperous and lucky new year. That’s because these anti-inflammatory foods are very good for your body .

Health benefits of cowpeas:

1. Improves digestion

One of the biggest benefits of black- eyed peas  is the high levels of dietary fiber , which helps in promoting bowel movements and improves the health of the entire body , especially the digestive system. The large amount of fiber contained in black-eyed peas absorbs water in the digestive tract, swells and transports waste products out of the body . Being a fiber-rich food, consumption can prevent constipation, which is always a good thing.

Also, beans and other beans are often associated with excessive flatulence, but research debunks this commonly held myth. One survey examined perceptions of excessive bean consumption and gas among adults in three separate studies. Participants consumed half a cup of beans daily for eight weeks or 12 weeks.

The results were surprising. Only 19% of participants who consumed black- eyed peas  saw an increase in flatulence, while less than half reported increased gas from consuming black-eyed peas. Additionally, only 3% to 11% reported increased flatulence across all studies. Ultimately, the researchers concluded, “People’s concerns about excessive flatulence when eating beans may be overstated.”

2. Prevent anemia

Getting adequate iron in your diet prevents anemia, which can cause fatigue and weakness. Anemia occurs when the blood has a lower than normal number of red blood cells or if the red blood cells do not have enough hemoglobin. Hemoglobin is an iron –  rich protein that gives your blood its red color and helps these cells carry oxygen from the lungs to the rest of the body .

In addition to being rich in iron , cowpea benefits  also include being rich in folate, a B vitamin needed to produce normal red blood cells. This is important, as low folate levels can cause anemia.

3. Low blood pressure

Black-eyed peas are rich in potassium , a mineral that helps maintain healthy blood pressure levels and reduces the risk of heart disease. Some studies have linked low dietary potassium   with high blood pressure.

It has also been shown that heart attack patients who have moderate potassium levels (between 3.5 and 4.5 mEq/L) have a lower risk of death. One cup provides 20% of your daily potassium needs . In addition to lowering blood pressure, cowpea benefits  also include preventing coronary heart disease, making this bean a heart-healthy food.

4. Increases folate consumption

Black – eyed peas  are especially rich in folate, which is a water-soluble B vitamin that plays a slightly different role than other B vitamins because it does not participate in energy metabolism. Folate’s main function is to help the body produce new cells, specifically playing a role in DNA copying and synthesis. It also helps the body utilize vitamin B12 and amino acids.

A folate deficiency can cause anemia, poor immune function, and poor digestion. For pregnant women, a deficiency in folate can lead to neural tube defects such as spina bifida. People most at risk of folate deficiency include pregnant and lactating women, people with liver disease, alcoholics, people on kidney dialysis, and people on diabetes, diuretics, and methotrexate. Just one cup of black- eyed peas  can supply more than half of your daily folate needs, which means that two cups can completely supply your daily needs.

5. Increases skin and eye health

Black-eyed peas are surprisingly high in vitamin A. They get more than a quarter of their daily vitamin A requirement in a cup. Vitamin A not only helps in the formation and maintenance of healthy skin and mucous membranes, but also produces the pigments in the retina of the eye .

Don’t limit yourself to carrots when it comes to improving your eyesight because the vitamin A present in cowpeas  can promote good vision, especially in low light. So keep eating the fruits and veggies to improve your skin and eye health , but now you can add to the mix – some benefits include protecting your eyesight and skin.

Cowpea Nutrients :

It is an annual plant of the pea family (Fabaceae) and is cultivated for its edible legumes. The plants are believed to be native to West Africa but are widely grown in warm regions across the world. Black-eyed peas have a lot to brag about when it comes to nutrients. Just one cup of cooked black- eyed peas  contains approximately:

• 160 calories
• 36 grams of carbohydrates
• 5.2 grams of protein
• 0.6 grams of fat
• 8.2 grams of fiber
• 210 micrograms of folate (52.5% of DV)
• 1305 international units of vitamin A (26% of DV)
• 86 milligrams of magnesium (22% of DV)
• 211 milligrams of calcium (21% of DV)
• 690 milligrams of potassium (19.7% of DV)
• 0.2 milligrams of thiamine (13.3% of DV)
• 0.2 milligrams of riboflavin (11.8% of DV)
• 2.3 milligrams of niacin (11.5% of DV)
• 1.7 milligrams of zinc (11.3% of DV)
• 1.9 milligrams of iron (10.6% of DV)
• 84 milligrams of phosphorus (8.4% of DV)
• 0.1 milligrams of vitamin B6 (5% of DV)

Black-eyed Beans vs. sea ​​beans

You might be wondering how cowpea benefits  and nutrients accumulate in other beans. Here is a comparison with sea beans:

• Black-eyed peas and navy beans are high in fiber , which makes them great at preventing constipation and encouraging a healthy digestive system.
• Both have dietary fiber  that can keep you fuller for longer and help maintain normal blood sugar levels.
• Both are rich in potassium , which is excellent for keeping blood pressure at a healthy level and improving heart health.
• Both are excellent sources of folate and iron , which makes them great for preventing anemia.
• Sea beans do not have vitamin A in them, while black-eyed peas have 1,305 international units of vitamin A in a cup.
• The high amount of vitamin A  can support skin and eye health, but sea beans do not offer these benefits.
• Sea beans contain significantly more calcium than black-eyed peas. Calcium is essential for the development and maintenance of strong bones and teeth and helps the heart, nerves, muscles and other systems in the body to function properly. It is probably best known for preventing osteoporosis.
• Black-eyed peas cook quickly, 30-60 minutes, while rice grains take 1.5-2 hours.

How to use and cook black- eyed peas:

You can buy dried or canned black-eyed peas at your local grocery store . I recommend dried over canned but if you buy canned then opt for organic and no added salt. For dry beans, select ones that are dry, firm, uniform and not wrinkled. You should store at room temperature in a closed container, out of heat and sunlight. Canned beans can also be stored at room temperature in a cool, dry place.

How to prepare black- eyed peas:

Immersion is optional. If you want to soak them first, place the dried peas  in a large pot and cover with about 4 centimeters of water. Soak the peas overnight, then drain and rinse. If you don’t have the time or desire, you can quickly soak the peas , and put water to boil for 2 minutes. Remove them from the heat, cover the pan and soak the peas for 1 hour, drain and wash the peas .

In a pan, mix the black-eyed beans and add enough water to cover the beans. Optional additions include: a pinch of sea salt, a pepper, a bay leaf and/or a little olive oil. Bring the mixture to a boil, cover and cook until the beans are soft but not mushy (about 25 to 30 minutes). Black-eyed peas are a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed up in a sauce.

Side effects of black- eyed peas:

Beans are known to cause flatulence or gas, but the possibility of beans varies from person to person — or not at all, as research shows. If you have trouble digesting baby peas, digestive enzymes can help.

final thoughts

Black  -eyed peas are not peas – they are beans. Farmers love it because it returns nutrients, particularly nitrogen, to the soil. They include improving digestion, preventing anemia, lowering blood pressure, increasing folate consumption, and promoting skin and eye health . Black-eyed peas are a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed up in a sauce.