Chickpea Health Benefits And Their Side Effect
Chickpea has taken an important place in our food. It was initially planted in Middle east countries. After farming for more than 100 years, the skin turned white and the size of the pea enlarged. It is called Kabuli chickpea as it came to Asia through Afghanistan.
It is popularly known as Channa or white chickpea. We add Black chickpea in our food, and we don’t give much importance to white chickpea. Some people make Sundal and kurma with this chickpea.
In restaurants, they provide chickpea Kurma for Chola Puri. Mostly you should soak this protein-rich chickpea for some time and add in your food. As it is fiber rich, it cures digestive problems.
Protein is rich in chickpea, and it is suitable for bones, muscles, skin and blood. Especially if women take a cup of chickpea, they will get an 84.5 % daily requirement of magnesium. It increases the immune power. It has soluble fiber which controls the sugar level and reduces high blood pressure. As it has low sugar, it aids digestion and diabetes can take chickpea. It helps for weight loss, and the antioxidants present in it prevents breast cancer.
The nutritional table of chickpea in One cup
| Nutrients | Amount in 1 cup of chickpeasTrusted Source (164 g) | RequirementsTrusted Source per day |
| Energy (calories) | 267 | 1,800–3,200 |
| Protein (g) | 14.4 | 46–56 |
| Fat (g) | 4.2 | 20–35% of daily calories should be fat |
| Carbohydrates (g) | 7.8 g of sugar | 130 |
| Fiber (g) | 12.5 | 22.4–33.6 |
| Calcium (mg) | 80.4 | 1,000–1,300 |
| Iron (mg) | 4.7 | 8–18 |
| Magnesium (mg) | 78.7 | 310–420 |
| Phosphorus (mg) | 274 | 700–1,250 |
| Potassium (mg) | 474 | 4,700 |
| Zinc (mg) | 2.5 | 8–11 |
| Copper (mcg) | 0.6 | 890–900 |
| Selenium (mcg) | 6.1 | 55 |
| Vitamin C (mg) | 2.1 | 75–90 |
| Folate (mcg) | 280 | 400 |
| Choline (mg) | 69.7 | 425–550 |
| Beta carotene (mcg) | 26.2 | 700–900Trusted Source |
| Vitamin E (mg) | 0.6 | 15 |
| Vitamin K (mcg) | 6.6 | 75–120 |
Check nutritional values of different fruits and vegetables click here
We at DON’T QUIT have found 10 ways your body can benefit from chickpeas and it may make you want to incorporate them into your diet.
BENEFITS OF CHICKPEA IS GIVEN BELOW:
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Better Skin
Vitamin C, vitamin E and vitamin K present in chickpea that are very important for skin health. They help in skin growth, heal wounds, eliminate the wrinkles, prevent the dry skin and also protect the skin to against sun damage.
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Healthier Bones
It is very good source of manganese, calcium, iron, magnesium, zinc, vitamins K and vitamin A. They all are good for bone growth, bone mineralization, and the production of collagen.
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Better Hair Growth
Protein, vitamins A and vitamin B, and other nutrients that are present in chickpeas. They are good for hair growth and can helps to prevent hair loss and promote hair growth.
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Weight Loss
Protein and fiber present in chickpeas that can slow down digestion and give you a feeling of fullness. They also helps to reduce appetite and food intake which can lead to weight loss.
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Lower Blood Sugar Levels
Chickpeas are contain high amount of fiber and protein. They help prevent our blood sugar levels or blood glucose level from rising too quickly after eating, which is also important for control to manage the diabetes. Several minerals, like magnesium and zinc, can reduce the risk of type 2 diabetes.
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Improved Brain Function
Chickpea is also important for improve brain functions. Choline, which is present in chickpeas, is linked to enhanced cognitive performance and also improve the memory and processing.
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Better Digestion
Chickpea help in better digestion. The dietary fiber that present in chickpea are helps to improve the digestion system, decrease the risks of irritable bowel syndrome, and prevent constipation.
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Improved Eye Health
Chickpeas contain the vitamin A precursor, β-carotene that is beneficial for health. It has an anti-inflammatory effect and helps to reduce the risk of eye-related diseases and also prevents eyes sight.
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Reduced Blood Pressure And Improved Heart Health
Magnesium and potassium are present in chickpea that can help prevent high blood pressure. This help to minimize the chance of suffering from a stroke or heart attack. The soluble fiber has been shown to reduce low-density lipoprotein cholesterol (or “bad” cholesterol) levels, which is good for heart and improve their health.
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Protection Against Cancer
Chickpea have many benefits. Chickpeas also help to reduce the risk of certain types of cancer. The production of butyrate, that can help the potential to reduce inflammation in colon cells, might help decrease the risk of colon cancer. Chickpeas also contain saponins, that also helpful inhibit tumor growth.
Some other vitamins and minerals, like B vitamins, that can helps to reduce the risk of breast and lung cancer. I hope this will help you to stay fit and Healthy in your life.
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Anemia
Chickpea have many benefits in anemia, without iron body cannot deliver oxygen to its cells properly. That lead to iron deficiency anemia. Symptoms include weakness and tiredness. In severe cases, life threatening complications can be arise.
In a single cup of chickpeas contain 4.7mg of iron, or between a half and one fifth of a person daily requirement. This quantity provide some vitamin C that help to absorb iron.
Preparing Dried Chickpeas
Wash: First sort the chickpea there may be small rocks, dust, or other debris in the package. So sort put and wash the chickpea.
Soak: Leave the chickpea in water overnight, until ty split easily between fingers or soft. The soak dried chickpea reduce the cooking time. They help to break down ingredients that cause gastrointestinal discomfort. It also removes some harmful substance in raw chickpeas.
Cook: Drain and rinse the chickpeas, then cooked it. Simmer for 2 hours on the stove until they tender and remove the water.
Side Effect of Chickpea
Raw chickpea and other raw pulses contain toxins and substances that are difficult to digest.
Even when we cooked chickpea have complex sugar that can complex to digest and lead to intestinal gas discomfort.
Legumes digest slowly so that body can used them.
