8 Black Eyed Pea Nutrition Benefits You Need to Know About
If you want to make a change and become fit and healthy, then you should make sure that you focus on your diet and exercise! What you eat is critical in keeping your body functioning at its best. From lean meat to vegetables, you have a ton of delicious choices and ingredients to choose from! You'll also want to check legumes, known for their carb and protein content best suited for vegetarians. Black-eyed peas are one of them! But what are the black eyed pea nutrition facts you need to know about ?
Read on as we will discuss everything you need to know about the black eyed pea !
What Are Black Eyed Peas ?
When searching up on the black eyed pea, you may get a few results on the famous pop band! While they are talented musicians, the black eyed peas we're talking about are very different!
You'll be surprised to know that black-eyed peas aren't peas, but legumes! They are pods with edible seeds sandwiched inside it. These beans are known for their cultural and healthy history .
They are called black-eyed peas because of their appearance: Cream-colored with a little black dot in the middle that looks like an eye.
Not only are they anti-inflammatory and hold a lot of good nutrition to keep your body satisfied and healthy, but they are also considered as lucky in some cultures. Consuming a lot of these beans during the new year is known to give you a prosperous and luck-filled year. They are also known as new year lucky charms as they also symbolize great wealth for the coming year. That's because these little beans swell up once you have them prepared properly .
They are well-known in the Southern and Southwestern cuisine, made for almost any main dish. And today, you can find them popular among vegetarians as an excellent source of protein and other nutrients similar to what meat and healthy sources of carbs hold .
Black Eyed Pea Nutrition
Just like other types of legumes, black-eyed peas are an excellent source of carbs and protein. But that isn't all! Here are the black eyed pea nutrition facts you need to know about :
A whole cup of cooked black-eyed peas contains about 160 calories. It contains 33.5 grams of complex carbs, more than 5 grams of protein, and less than a gram of fat.
Because of the carbs being complex, they are digested slowly, giving you more energy and fewer chances of spiked insulin levels .
Black-eyed peas contain more soluble than insoluble fiber, with the former absorbing water and helping stabilize cholesterol and blood sugar levels. A cup of cooked beans contains more than 8 grams of total fiber.
On another note, insoluble fiber is known to help with digestion and passing stool quickly .
Black eyed peas hold 66 micrograms of vitamin A per serving, out of the 700 to 900 micrograms needed. It is known for its abundance of its vitamin B, which has 210 micrograms of folate. The recommended amount folate is 400 micrograms daily. This helps produce red blood cells and provide energy.
Vitamin K is essential for blood clotting, with one cup serving containing about 44 micrograms. The recommended daily amount is 90 micrograms.
Black-eyed peas contain 690 milligrams of potassium per serving, with the recommended amount being 4,700 milligrams per day. This is key to help minimize muscle contractions and help with overall heart health.
8 Benefits of Black Eyed Peas
Since black-eyed peas hold a ton of vitamins and minerals, they are sure to help you reap a lot of health benefits. Here are the advantages of consuming black-eyed peas :
#1. Weight Loss
Black eyed peas are low in calories and will keep you filled for the day, as it is full of complex carbs and an adequate amount of protein. It helps you stay satisfied and without craving for more food, helping you lose weight.
Plus, they only have less than a gram of fat per serving, which promotes a leaner body. The potassium can also help lessen anxiety and stress while enhancing your muscle strength and metabolism. This doesn't only help your overall mood and energy, but helps you with your weight issues.
#2. Heart Health
Because it is rich in soluble fiber, it helps in regulating your cholesterol and blood sugar levels. This helps lessen the risk of developing heart disease. It also helps prevent diabetes, as it keeps your blood sugar levels balanced as well. it binds cholesterol and helps carry it out of the body, avoiding any heart disease or intestinal disorder.
Through its rich source of potassium (containing about 18% of our recommended daily amount!), it helps prevent any type of heart and kidney disorders, most specifically strokes.
#3. High in Protein
Legumes are usually high in protein and are an excellent source of it for those who don't eat meat (or even if you do!). With protein, your muscles, skin, hair and nails are supported and healthy. They help your cells grow and provide more energy.
Protein can also help aid in muscle recovery and building, helping you gain the muscles you need to burn more calories and appear leaner. It also helps increase your muscular endurance and performance in your job or workout.
#4. Blood Flow
Rich in iron, a serving of black-eyed peas will also contribute in preventing anemia, keeping you active and energetic. The iron components found in black-eyed peas help bring oxygen and produce enough hemoglobin to prevent low blood pressure. It also helps in making normal red blood cells.
Through preventing anemia, you will have a balanced blood pressure without experiencing any symptoms of fatigue or weakness .
#5. Immune System
Black-eyed peas are also rich in zinc, which helps with your immune system and protein synthesis, promoting healthier cell division. It keeps you healthy and less susceptible from colds and the flu.
#6. Improves Digestion
Since it is high in fiber, black-eyed peas can also help with your digestion and get things flowing properly. Yes, like all beans, it would give you some gas, but that's only if you consume too much of it! As long as you eat the proper serving of beans, then you will experience less constipation and better bowel movement .
#7. Skin and Eye Health
With a good amount of vitamin A, you will be able to improve on both your skin and eye health when eating a serving of black-eyed peas. It helps provide good vision and keep your skin smooth.
Not only is this great for those who suffer from poor vision, but also for those who are growing older and seeing fine lines around their face or slowly losing perfect eyesight.
#8. Folate Intake
Black-eyed peas are also rich in folate, which helps with DNA synthesis and utilizing vitamin B and amino acids. This is essential for those suffering from anemia, a poor immune system, or poor digestion.
Two cups of black-eyed peas will already meet the recommended daily requirement of folate !
If you're planning on changing your diet for the better, then you should focus on whole foods that give you an adequate amount of carbs and protein. Legumes are filling beans that can give you all that with the right amount of nutrients to keep your body active. Black-eyed peas are one of them, with tons of health benefits and possibilities on how to cook them !
Hopefully, this guide on the black eyed pea nutrition and benefits helps you become more knowledgeable with the popular legume and how you can whip up a delicious dish with it. So what are you waiting for? Invest in black eyed peas and start living a healthier life today !
We hope you enjoyed the article. If you have any more questions or thoughts on the black eyed pea nutrition facts, then comment down below! We'd love to hear what you have to think.