Health Benefits of Black Eyed Peas

Are black-eyed peas beneficial for you? If you are looking for the answer to this question, you will be glad to know that black-eyed beans are highly beneficial for humans. People have been using black-eyed peas for hundreds of years in their diet. Let’s look at the Health Benefits of Black Eyed Peas.

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Cooked black peas are a very delicious dish in Africa and the southern US. Originally, Black-eyed peas are from west Africa, but they can be grown in all warm areas.

A report showed that African countries produce about 5.4 million tons of black-eyed beans each year.

According to a report, Nigeria is a country that produces, imports, and consumes a large quantity of black-eyed beans.

There is a misconception that black-eyed beans are peas, but different research proved that these are legumes. 

The black-eyed beans are a type of legume which are known as cowpeas. Basically, these are pale in color with a black, brown, or red spot in the center.

Research has proven that eating black-eyed beans is healthy because these beans are nutrition rich and prevent different issues such as digestive issues, heart complications, obesity, lower risk of eye diseases, etc. do you want to know how these black-eyed beans are beneficial?

Yes? Keep reading this article; we will give you information on how these black-eyed beans help you to boost your overall health.

Dried black eyed peas on a blue background some in a spoon

Nutritional value of black-eyed beans

Black-eyed beans are a good source of nutrition, providing various vitamins, minerals, and fiber. According to the report, 165 grams of cooked black-eyed beans contain

Total calories: 160

Fat: 0.6 gram

Carbs: 33.5 grams

Protein: 5.2 grams

Fiber: 8.3 grams

Sugar: 5.3 grams

Iron: 10 percent of the daily value

Calcium: 16 percent of the daily value

Potassium: 15 percent of the daily value

Magnesium: 20 percent of the daily value

Copper: 24 percent of the daily value

Zinc: 15 percent of the daily value

Folate: 52 percent of the daily value

Vitamin A: 44 percent of the daily value

12 Health Benefits Of Black-Eyed Peas

Here are common health benefits of black-eyed peas:

1. weight loss

Are you obese and want to shed weight? If yes, eat black-eyed beans in your diet. Because of various factors, the large population worldwide is facing the problem of obesity.

A survey report showed that about 42.4 percent of men and 43.0 percent of females are obese. The best way to get rid of extra weight is using a plant-based diet like black-eyed beans.

According to a research report, black-eyed beans promote weight loss because these Black-eyed peas contain soluble fiber and protein in them. Therefore they are helpful in weight loss.

Researchers proved that black-eyed beans are a great source of protein, and a hormone known as ghrelin stimulates hunger. It is proved that the protein present in these beans decreases the level of ghrelin. Soluble fibers give a gel-like consistency and make you feel full between meals.

Research on 1475 people who consumed black-eyed beans regularly had 23 percent fewer chances of having belly fat and 22 percent lower chances of obesity.

A review of 21 studies showed that beans are beneficial in making a person lose weight and get rid of belly fat.

2. Boost brain health

black eyed beans have a positive impact on brain health. No doubt, healthy eating helps you to reduce the risk of various brain diseases and complications.

According to a report, black-eyed beans have a high content of thiamine that helps the nervous system to perform proper functions.

According to a report in nature reviews neuroscience, black-eyed beans are a source of the high content of folate, which boosts brain health.

3. Aid in digestion

One of the major benefits of black-eyed beans is that they aid in digestion. Because Black-eyed peas are packed with soluble fibers, which are good for digestive health. The digestive issues are serious because if your digestive system does not work properly, it will cause more health complications.

The National Institute of diabetes, digestive, and kidney diseases report that about 60 to 70 million people are suffering from different kinds of digestive issues.

Additionally, black-eyed beans contain Soluble fibers that increase the stool frequency in people who are suffering from constipation problems. It prevents digestive problems like acid reflux, stomach ulcers, and hemorrhoids.

These soluble fibers act as prebiotics that regulates gut bacteria’s growth and fosters a healthy microbiome in your gut.

4. Improve heart health

Do you know adding black-eyed peas can improve your heart health? Yes, true research proved that black-eyed peas are good for heart health. According to the study report, black-eyed beans reduce the chances of cardiovascular diseases.

A review of 10 studies proved that black-eyed beans support heart health because it reduces the chances of LDL(bad cholesterol).

A survey of 42 women who took 1 cup of legumes per day for almost six weeks reduced their waist circumference and blood pressure level compared to the control group.

Moreover, eating black-eyed beans daily helps reduce inflammation and reduce the risk of health diseases.

5. Strengthen the immune system

Black eyed beans help to fortify the immune system because these beans contain healthy nutrients such as copper, zinc, iron, magnesium, calcium, etc., and these nutrients boost your immune health.

According to the report, black-eyed beans contain enough copper, which helps white cell production.

6. Prevent anemia

The black-eyed beans help to treat anemia. It is a fact that a deficiency of iron causes anemia, but if you add black-eyed beans to your diet, it will provide you with a sufficient amount of iron. So if you are anemic, start eating black-eyed beans.

7. Eye Health

Our eyes are God’s blessing, but some people lose this blessing due to negligence and bad food. According to a recent article published, by the world health organization, about 2.2 billion people have eye issues.

But you can protect your eyes by eating nutrient-dense black-eyed beans. A report proved that Beta carotene is present in black-eyed peas. The body converts this beta carotene into vitamin A, and vitamin A boosts your eye health.

Additionally, Vitamin A is needed for eye health. It protects and lubricates the mucous membrane around them, and vitamin A present in black-eyed beans.

One serving of black-eyed peas contains 13 percent of an adult’s daily requirement.

8. Prevent diabetes

Do you know diabetes is the most common disease in 2023? The sad thing is that the number of diabetes patients is increasing day by day. So, the question is how to prevent diabetes naturally.

A study published in 2018 showed that daily intake of black-eyed beans lowered the chances of having diabetes, decreased inflammation, and regulated blood pressure.

However, more research is needed to confirm this.

9. Maintain cholesterol level

Having a high cholesterol level is dangerous because the high level of cholesterol can cause other health issues. According to a study, black-eyed beans lower the level of LDL (bad cholesterol). Lowering the level of LDL lowers the risk of cardiovascular diseases.

Research in 2018 proved that eating high fiber reduces the chances of coronary heart disease.

Moreover, people who follow a Mediterranean diet can consume black-eyed beans, which help to lower the chance of high cholesterol levels.

10. Lower the blood pressure

high blood pressure is not good for overall health. According to a report, about 10 million people die because of high blood pressure each year which is an alarming situation that is why everybody has to control their blood pressure level.

Researchers proved that eating black-eyed beans helps to lower blood pressure.

A study by Chathuni Jaythilake and co-workers proved that eating cooked black-eyed beans lowers the blood pressure in the body. So if you are suffering from high blood pressure, start consuming black-eyed beans daily; these will help you to get rid of hypertension.

11. Strengthen the bones

The black-eyed beans include a sufficient amount of calcium that provides strength to bones. It is good food for people who have weak bones and should eat black-eyed beans regularly.

In addition, black-eyed peas are best for women who face calcium deficiency during childbirth and experience osteoporosis.

Additionally, black-eyed beans are rich in phosphorus, which helps to strengthen the bone during aging.

12. Good for pregnancy

During pregnancy, women need a sufficient amount of folate for baby nourishment and safe pregnancy. But what is the easy source of folate? Let me tell you to use black-eyed beans because a research report showed that 170 grams of black-eyed beans contain 88 percent of the daily value.

It also has vitamins, minerals, and other healthy nutrients.

Different Ways to Prepare Black-Eyed Peas:

  1. Black-Eyed Peas Curry Recipe
  2. Black-Eyed Peas Fritters
  3. Southern Black-Eyed Peas (Vegan)
  4. Black Eye Pea Hummus


Black-eyed beans are nutrient-dense food with impressive health benefits such as supporting weight loss, aiding digestion, improving heart health, boosting brain health, and preventing eye diseases.

These are readily available food, so if you want to live a happy and disease-free life, start consuming black-eyed beans in your diet.

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