Black eyed peas are edible beans that belong to the Vigna unguiculata species. They come with a firm texture and nutty flavor that make a perfect side dish.
As the name suggests, black eyed peas are cream-colored with a little black spec that resembles an eye. They are widely famous for their taste and flavor and considered lucky in some cultures.
Apart from being flavorful and tasty, black eyed peas also possess numerous health benefits. Known as anti-inflammatory foods, these beans can help fight chronic inflammation and prevent some serious health problems.[1]
Continue reading if you want to know about the amazing health benefits of black eyed peas, their nutritional values, as well as the side effects.
Black Eyed Peas: Nutritional Value
Black eyed peas have a lot to offer when it comes to nutrition. According to the database published by the United States Department of Agriculture (USDA), one cup of these healthy beans contain the following nutrients [2]:
- 160 calories
- 5.2 grams of protein
- 0.6-grams fat
- 36 grams carbohydrates
- 8.2 grams of fiber
- 210 micrograms folate (52.5 percent DV)
- 1305 international units vitamin A (26 percent DV)
- 0.2-milligram riboflavin (11.8 percent DV)
- 211 milligrams calcium (21 percent DV)
- 690 milligrams potassium (19.7 percent DV)
- 84 milligrams phosphorus (8.4 percent DV)
- 2.3-milligram niacin (11.5 percent DV)
- 1.7 milligrams zinc (11.3 percent DV)
- 1.9 milligrams iron (10.6 percent DV)
- 0.1 milligrams vitamin B6 (5 percent DV)
- 0.2-milligram thiamine (13.3 percent DV)
- 86 milligrams magnesium (22 percent DV)
Health Benefits of Black Eyed Peas
1. Black Eyed Peas Can Improve Digestion.
Dietary fiber is vital to improve your overall health, especially your digestive system. Having a significant about of fiber in your diet every day can ensure proper bowel movement. [3]
Rich in dietary fiber, black eyed peas can improve your digestive system and prevent constipation.
Some people may not want to have these beans as they are concerned about excessive flatulence. However, a research findings published in the Nutrition Journal debunked this commonly believed myth. [4]
2. It May Improve Heart Health.
Black eyed peas contain a significant amount of potassium, a mineral that can keep your blood pressure in control and eventually improve your cardiovascular health. [5]
You can get about 20% of your daily potassium needs from a cup of black eyed peas, meaning that regular consumption may lower your blood pressure.
This bean is known as a heart-healthy food due to its ability to prevent coronary heart disease.
3. Black Eyes Peas Can Prevent Anemia.
Anemia has been a major public health challenge worldwide, particularly in developing countries. It occurs when your blood has lower than normal hemoglobin, an iron-rich protein that gives the blood its red color. [6]
It’s crucial to have a healthy hemoglobin rate it helps your blood cells to bring oxygen from your lung to the rest of your body.
Black eyed peas can be a great choice if you have anemia. It contains a relatively decent amount of iron and folate that can help prevent anemia. [7]
4. It May Help You Manage Weight.
Like other legumes, black eyed beans can be a healthy dietary option if you want to lose weight in a healthy way.
It’s because these beans are rich in protein, fiber, and slow-digesting carbohydrates that can keep you full for a longer time.
A study published in Clinical Diabetes states that those who eat legumes regularly are less likely to gain weight than those who don’t. [8]
5. Black Eyed Peas are Rich in Vitamin A.
Including vitamin A in your regular diet is essential for your skin, as well as your eyes. [9]
Vitamin A deficiency can cause severe vision-threatening disorders, which may lead to permanent blindness. [10]
Black eyed peas have a high content of vitamin A that can cover more than one-fourth of your daily needs.
While you’re relying on colorful vegetables like carrots to ensure your daily vitamin A intake, you can also consider adding black eyed peas in your regular diet.
Do Black Eyed Peas Have Any Side Effects?
Like other legumes and beans, black eyed peas may cause gas and flatulence. However, this particular bean has lesser side effects and may not affect everyone who consumes it. [4]
However, you can limit your intake if you have excessive gas or flatulence after consuming black eyed peas.
End Note
Most people get confused by the name of these legumes. While they are called black eyed peas, they are actually beans.
These beans are a powerhouse of nutrients as they can prevent anemia, improve digestion, promote healthy eyesight, etc.
Apart from improving your health, black eyed peas can also improve the soil quality by returning nutrients, such as nitrogen to it.
So, next time you want to create a healthy side dish, consider black eyed peas as an option.
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