Speaking of legumes in this post two days ago, I decided to give you the good news regarding black eyed peas, that also belong to the legumes “family”. Black-eyed peas are called like that because they are white legumes with a small black dot resembling an eye.
Being so delicious and so nutritional, they make an excellent addition to any type of menu.
Black Eyed Peas Contain Protein A
Amazingly enough, the United States Department of Agriculture has included this bean in their “Meat and Beans” section of their Food Pyramid Chart, because it can be used as a protein source instead of an animal food. In fact, many vegetarians use legumes to substitute for meat when planning meals.
Black Eyed Peas Calories
One serving of black-eyed peas contains 70 calories – if you do not combine it with no condiments at all. Most calories from the bean come from carbohydrate sources (16 grams). Each serving also contains three grams of protein, which doesn’t seem like a lot, but it is a general dose… The beans do not contain any fat or cholesterol, so feel free to eat as usual as cucumbers!
Black Eyed Peas Contain A Lot of Fiber
Black-eyed peas are a very good fiber source, which can provide almost 4 grams or 16% of the recommended daily intake.
Just to know, there are two types of dietary fiber: soluble and insoluble.
Beans contain mostly soluble fiber, which can help decrease blood cholesterol levels and therefore may help reduce the risk of heart disease. On the other hand, soluble fiber helps people with diabetes maintain improved blood sugar levels because the fiber helps to slow the rate of absorption of carbohydrate.
The Vitamins and Minerals of Black-Eyed Peas
One of the richest sources of potassium, black eyed peas helps with the proper function of all cells, tissues and organs in the body. This mineral is also crucial for heart function and plays a key role in muscle contraction. If you are over the age of 19 you will need at least 2000 milligrams of potassium per day, and these magical peas provide over half that in just one serving (1148 milligrams).
However, black-eyed peas have a small amount of naturally occurring sodium of just 48 milligrams. If you are on a low sodium diet, this is not going to be a problem, as with other heart-healthy nutrients, all types of legumes are encouraged for consumption by patients, even those with cardiovascular disease or high blood pressure.
And here is another element that you didn’t know existed in these beans: Zinc. This mineral is ever present in many functions of cellular metabolism, and it is highly essential for the immune system, the creation of protein, the faster healing of wounds and a healthy cell development of your body. Black-eyed peas provide five of the 8-11 milligrams of zinc that is recommended each day by the Food and Nutrition Board of the Institute of Medicine.
Finally, one of the most important elements that is included in the black eyed peas, is Iron – an essential element of one of the proteins found in the red blood cells which carry oxygen to all body tissues. Black-eyed peas contain 6% of the daily value of iron that your body needs. The peas also contain 1.3 milligrams of vitamin C which helps the body absorb this iron.
Overall, legumes and plant based nutrition is an important element of the Mediterranean diet, which is proven to keep you live longer, have fewer health issues and contribute to your well being.