7 Health Benefits of Black-Eyed Peas


Black-eyed peas offer several health benefits, they’re packed with lots of essential nutrients and it’s easy to add them in a well-balanced diet.

They’re simple to prepare, just cook them in water or broth until they’re tender. You can dress them up with herbs and spices and serve them as a side dish, or you can add them to soups, salads or casseroles.

Some recommended Black-Eyed Pea Recipes at allrecipes.com

What’s the nutrition black-eyed peas provide:

1.High in fiber:

Fiber is essential for maintaining a healthy digestive process and decreasing constipation. It’s also helpful in reducing the risk of heart disease and diabetes, and getting an adequate amount of fiber helps you maintain a healthy weight.

Black-eyed peas have a good amount of dietary fiber, a cup of black-eyed peas provides you with 8 grams of fiber, which is nearly 22 percent of the recommended daily amount.

2.High in iron:

Getting adequate iron in your diet prevents anemia, which produces fatigue and weakness. Iron carries oxygen throughout your body to your organs, cells and muscles, and if the supply is low you experience sluggishness.

Half up canned black-eyed peas contain 1.2mg of iron, while half cup dry cooked black-eyed peas can give you 2.2mg of iron.

3.Rich in Zinc:

Zinc is good for your eyes and can help reduce your risk for macular degeneration and protect against night blindness. It’s also a major immune system booster and can help fight influenza and heal wounds.

You can find more than 3 milligrams in 1 cup of black-eyed peas, add this super food into your plate to get this essential mineral.

4.High in protein:

Protein is important because it supports most of the parts of your body, including muscles, skin, hair and nails. In addition, protein helps cells grow and repair and provides energy to your body.

A 1/2 cup of dry and cooked black-eyed peas contains 6.7 g of protein, and a 1/2 cup of canned black-eyed peas contains 5.7 g.

5.A good source of manganese:

Manganese is an antioxidant with one important function: It protects mitochondria, the structures inside cells that produce energy. One cup of black-eyed peas provides 40 percent of the daily intake for men and 52 percent for women.

6.High in potassium:

Potassium is a nutrient that helps keep your blood pressure levels at healthy numbers, which lowers your risk of heart disease.

A 1/2 cup of dry and cooked black-eyed peas contains 239 mg of potassium, and the same amount from a can has 206 mg.

7.Low in calories and fat:

A diet that is low in fat and calories helps you lose weight, prevents weight gain and protects you from many health conditions, including heart disease, diabetes and depression.

Half a cup of black-eyed peas has only 100 calories and 1 gram of fat, making it a perfect choice for your weight loss diet.

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Beverly Entin