Black-eyed peas, commonly known as black-eyed beans in Nigeria, are a variety of legumes used in various Nigerian dishes like Ewa riro (stewed beans). Contrary to their name, they are actually beans, not peas, and are related to cowpeas. Originally from West Africa, black-eyed peas are now cultivated in warm regions worldwide.
Reports indicate that African nations collectively yield around 5.4 million tons of black-eyed beans annually.
Nigeria specifically stands out as a significant producer, importer, and consumer of black-eyed beans, playing a pivotal role in the cultivation and consumption of this legume.
In today’s post, we will be discussing the health benefits and nutritional content of black-eyed beans.
Nutritional Content of Black-Eyed Beans
Black-eyed beans are a valuable source of complex carbohydrates, fiber, and essential nutrients. A single cup of cooked black-eyed peas, equal to approximately 165 grams (g), provides:
- 15 percent of the DV for potassium
- 15 percent of the DV for zinc
- 52 percent of the DV for folate
- 20 percent of the DV for magnesium
- 10 percent of the daily value (DV) for iron
- 44 percent of the DV for vitamin A
- 16 percent of the DV for calcium
- 24 percent of the DV for copper
- 37 percent of the DV for vitamin K
- 41 percent of the DV for manganese
- 160 calories
- 0.6 g fat
- 33.5 g carbohydrates
- 5.2 g protein
- 8.3 g fiber
- 5.3 g sugar
Health Benefits Of Black-eyed Beans
Good source of Nutrients
Black-eyed beans are a nutritional powerhouse, rich in dietary fiber, plant-based protein, complex carbohydrates, vitamins (like folate, vitamin A, and vitamin K), and minerals (such as iron, potassium, magnesium, copper, and zinc).
Support Digestive Health
The high fiber content in black-eyed beans supports a healthy digestive system. A study published in the Nutrition Reviews journal suggests that dietary fiber aids in preventing constipation and maintaining regular bowel movements.
Improves Heart Health
Research published in the Journal of Nutrition indicates that diets rich in legumes like black-eyed beans are associated with lower risk factors for cardiovascular diseases. The low-fat and cholesterol content, coupled with the presence of potassium, contribute to healthy blood pressure levels.
Help in Blood Sugar Regulation
The complex carbohydrates and soluble fiber in black-eyed beans help stabilize blood sugar levels. According to a study published in the Journal of the American College of Nutrition, legume consumption is linked to improved glycemic control in individuals with type 2 diabetes.
Support Bone Strength
Black-eyed beans contain essential nutrients like calcium, magnesium, and vitamin K, all of which play a vital role in bone health. Studies suggest that these nutrients contribute to maintaining strong and healthy bones.
Support Eye Protection
The high vitamin A content in black-eyed beans promotes good vision and eye health. Research published in the Nutrition Journal suggests that vitamin A may help prevent age-related macular degeneration and other eye disorders.
Offers support to Immune system
Black-eyed beans are rich in antioxidants like vitamin C, which can help boost the immune system. A study in the American Journal of Clinical Nutrition indicates that vitamin C contributes to immune defense by enhancing various immune cell functions.
Support Weight loss
The combination of protein and fiber in black-eyed beans can help control appetite and promote feelings of fullness. Research in the Journal of the American College of Nutrition suggests that legume consumption may aid in weight management.
Black-eyed beans offer a range of health advantages, making them a valuable addition to your diet. They can support weight management, contribute to your fiber intake, and promote a balanced diet. The versatility of black-eyed beans allows them to be seamlessly integrated into various main courses and side dishes, enhancing the nutritional value of your meals.