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5 Benefits Black-Eyed Pea, including relieving constipation

If you google "black-eyed peas," you're getting you will find a lot of results from the famous hip-hop band American. black-eyed peas, edible grains, can not make the dance, but this article should get you excited about the benefits of these small tasty vegetables. Why? Since the benefits of black-eyed peas are quite surprising.

Black-eyed peas are named for their appearance. They are black with some specifications that resembles an eye cream. Although its name make you think you are a type of pea, black-eyed peas are actually beans. For many are not only rich and healthy but are also lucky. That's right - some cultures consider the black eyed peas consumption a sure way to start a prosperous new year and good luck full. That because of these anti-inflammatory foods are so good for you!

Let's talk about the benefits of black-eyed peas and why these grains can make you feel lucky when it comes to your health.

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5 Black-Eyed Pea Benefits

inflammation is at the root of most diseases , but a healthy diet that includes one or two servings of black-eyed peas per day can help combat chronic inflammation and prevent many serious health problems. This anti-inflammatory effect is what gives many of the following advantages black-eyed peas.

1. Improve digestion

One of the biggest benefits of black-eyed peas is the high levels of dietary fiber, which helps promote regular bowel movements and improve the health of the whole body, especially the digestive system. The large amount of fiber contained within the black-eyed peas absorbs water in the digestive tract, swells and carries waste products from the body. Thanks to being a fiber-rich foods , consumption of black eyed peas can help prevent constipation, which is always a good thing.

In addition, black-eyed peas and other grains are often associated with excessive flatulence , but research debunks this myth is commonly believed. Research carried out by the School of Nutrition and Health Promotion and the University Department of Health Sciences Colorado Springs Arizona State University examined the perceptions of the consumption of excessive gas bean among adults in three studies separate feed. Participants consumed a half cup of beans every day for either eight weeks or 12 weeks.

The results, published in Nutrition Journal were surprising. Only 19 percent of participants who consumed black eye peas saw an increase in flatulence, while less than half reported an increase in gas eating pinto beans or baked. In addition, only 3 percent to 11 percent reported increased flatulence in all studies. Ultimately, the researchers concluded: ". Concerns about excessive flatulence people eating beans may be exaggerated" ( 1 )

2. Prevent anemia

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

Besides being rich in iron, black-eyed peas benefits include being high in folic acid, a B vitamin needed to produce normal red blood cells. This is important to note because low levels of folate can cause anemia. ( 2 )

3. Lower blood pressure

black-eyed peas are rich in potassium, a mineral that helps maintain levels blood pressure in healthy numbers and reduces the risk of heart disease. Some studies have linked low potassium levels in the diet high blood pressure . It has also been shown that heart attack patients with moderate levels of potassium (between 3.5 and 4.5 mEq / L) have a lower risk of death. ( 3 ) A cup of black-eyed peas that provides nearly 20 percent of your daily potassium needs.

In addition to lowering blood pressure, the benefits of black-eyed peas also include staving coronary heart disease really doing this bean heart healthy food. ( 4 )

4. Increase intake of folate

black-eyed peas are especially rich in folic acid, which is a B vitamin soluble in water playing a slightly different from the other B vitamins paper, no longer involved in energy metabolism. The main function of folate is to help the body produce new cells, specifically play a role in the copy and DNA synthesis. It also helps the body use vitamin B12 and amino acids.

A folate deficiency can cause anemia, poor immune function and poor digestion. For pregnant women, folate deficiency can lead to neural tube defects, such as spina bifida . People most at risk of folate deficiency pregnant women are and lactating, people with liver disease, alcoholics, those on renal dialysis, and people taking diabetes medications, diuretics and methotrexate .

Just one cup of black-eyed peas can supply more than half of your daily folic acid needs, which means that two cups could provide completely your requirements for the day.

5. Increases skin and eye health

black-eyed peas are surprisingly high in vitamin A . They have more than a quarter of your daily vitamin A needed in a cup. Not only help to form vitamin A and maintain healthy skin and mucous membranes, but it produces the pigments in the retina of the eye.

carrots Do not just when it comes to improve their eyesight due to vitamin A black eye peas can promote good vision, especially in low light. So keep eating your fruits and orange vegetables to improve your skin and eye health, but now you can add black peas to the mixture eyes - because the benefits of black-eyed peas include protecting your vision and your skin

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Black-eyed Pea Nutrition

pea eye black ( cowpea ), also called black-eyed beans, cowpea or southern peas, it is an annual plant of the pea family ( Fabaceae ) and cultivated for its edible vegetables. plant black-eyed peas is believed to be native to West Africa, but it is widely cultivated in warm regions around the world.

black-eyed peas have much to brag about when it comes to nutrition. Just one cup of black-eyed peas cooked contains approximately: ( 5 6 ):

• 160 calories
• 36 grams of carbohydrates
• 5.2 grams of protein
• 0.6 grams of fat
• 8.2 grams of fiber
• 210 micrograms of folic acid (52.5 percent DV)
• 1,305 international units of vitamin A (26 percent DV)
• 86 milligrams of magnesium (22 percent DV)
• 211 milligrams of calcium (21 percent DV)
• 690 milligrams potassium (19.7 percent DV)
• 0.2 milligrams of thiamine (13.3 percent DV )
• 0.2 milligrams of riboflavin (11.8 percent DV)
• 2.3 milligrams of niacin (11.5 percent DV)
• 1.7 milligrams of zinc ( 11.3 percent DV)
• 1.9 milligrams of iron (10.6 percent DV)
• 84 milligrams of phosphorus (8.4 percent DV)
• 0.1 milligrams of vitamin B6 (5 percent DV)

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black-eyed peas vs. white bean

You may wonder how black-eyed peas benefits and nutrition stack up to other grains. Here is a comparison with navy beans

• black-eyed peas and white beans are rich in fiber, making them ideal in prevent constipation and promoting a healthy digestive system.
• both have dietary fiber that can keep you full longer and help you keep sugar normal blood levels.
• Both are rich in potassium, which is excellent for maintaining blood pressure at a healthy level and improve heart health.
• Both are excellent sources of folic acid and iron, which make them great in preventing anemia.
• white beans have vitamin A in them at all, while black-eyed peas have 1,305 international units of vitamin A in a cup.
• The large amount of vitamin A in the black-eyed peas can help skin and eye health, but white beans do not offer these benefits.
• white 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 body systems work properly. It is probably best known for helping prevent osteoporosis.
• black-eyed peas cook quickly, 30 to 60 minutes, while white beans take 1.5 to two hours.

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Black-eyed peas history and Interesting Facts

black-eyed peas have an interesting history. Here are some examples:

• cultivated since prehistoric times in China and India, black-eyed peas are related mung bean

• ancient Greeks and Romans are said to have preferred them over the chickpeas.

• records show that they were taken to the West Indies in West Africa by slaves around 1674.

• in the southern United States, eating beans of black, turnip or mustard greens eye on New Year's Day is considered good luck. Black-eyed peas symbolize coins, and greens symbolize paper money.

• are a key ingredient in the recipe of classic soul food known as Hoppin 'John, which is mostly black-eye peas, rice and smoked pork.

• in Portugal, black-eyed peas are served with boiled potatoes and cod, tuna, and salads.

• Texas caviar is made from black-eyed peas marinated in vinaigrette dressing style and garlic, it served cold.

• in West Africa and the Caribbean, a traditional dish called Akara is made of mashed black-eyed peas with salt, onions and / or peppers. The combination and then fried to create the final product.

• Farmers love black-eyed peas because nutrients, especially nitrogen, are returned to the earth.

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How to use and peas Cook black-eyed

can buy dried or canned black-eyed peas in your grocery store or Local health. It recommend dried over canned, but if you buy canned and then opt for organic and no added salt (ideally BPA CAN). For dry beans, select those that are dry, firm, uniform in color and does not wither.

should store dried black-eyed peas at room temperature in a sealed container away from heat and sunlight. Canned beans can also be stored at room temperature in a cool, dry place

Preparing Dried Black Eyed Peas :.

• Soaking is optional. If you want to enjoy them first, place the peas in a large pot and cover with about 4 inches of water. Soak peas overnight, then rinse and dry.
• If you do not have the time or desire, you can take the fast bringing them peas and boiling water for 2 minutes. Remove from heat, cover the pot, and peas to soak for 1 hour, drain and rinse the peas.
• In a saucepan, combine the black-eyed peas and enough water to cover the peas. optional additions include :. a pinch of sea salt, pepper, bay leaf and / or a splash of olive oil
• Bring the mixture to a boil, cover and simmer until peas are tender but not mushy ( about 25-30 minutes).

black-eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect dish, or they can be crushed in a bath.

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Black-eyed Pea Recipes

food peas black eye tends often involve pork, especially in the American south. However, there are a lot of healthy recipes peas backing eyes that do not require meat to make the tasty and delicious final product. Try one or all of these peas recipes black eye and you're sure to become a fan of delicious and nutritious black-eyed peas

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Side Effects Potential Black-Eyed Pea

beans are well known to cause flatulence or gas, but the possibility of black-eyed peas gas causing it varies from person to person - or not occur at all, as research shows. If you have any difficulty digesting black-eyed peas digestive enzymes may help.

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Final Thoughts on Black-Eyed Pea benefits

• black-eyed peas peas are not at all - they are the grains.
• farmers love black-eyed peas because nutrients, especially nitrogen, are returned to the earth.
• benefits Black-eyed pea include improving digestion, preventing anemia, decreased blood pressure, increased intake of folate, and promoting skin and eye health.
• Black eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect dish, or they can be crushed in a bath

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