The benefits of chickpeas for health are very diverse. This cheap and easy-to-find vegetable has good nutritional content forincrease endurance body, lower weight, as well asprevent a number of disease.
There are various reasons to include chickpeas in your daily menu. Starting from the economical price, easy to get, delicious taste, until it can be processed in various ways, such as stir-fried, boiled, or steamed. In addition, the benefits of green beans for health are also not inferior to other vegetables. you know!
Nutritional Content of Beans
The benefits of beans are obtained from the nutritional content in them. Beans are well-known as food sources of fiber, folate, manganese, and vitamin C which are good for the body.
In every one cup (about 100 grams) of chickpeas, there are the following nutrients:
- 35 calories
- 3 grams of fiber
- 2 grams of protein
- 5 mg carbohydrates
- 12 mg of vitamin C
- 43 micrograms of vitamin K
- 33 micrograms of folate
- 690 IU of vitamin A
Chickpeas are also rich in minerals, especially manganese. Other mineral content in chickpeas is calcium, iron, magnesium, phosphorus, potassium, and zinc.
Benefits of Beans Based on their Nutritional Content
Based on the nutritional content, here are a number of health benefits of chickpeas:
1. Maintain heart health
The fiber and antioxidant content in chickpeas is beneficial for maintaining a healthy heart and blood vessels. Research shows that people who regularly eat healthy foods, including beans and nuts, have a lower risk of developing heart and blood vessel disease.
2. Healthy digestive tract
Beans contain complex carbohydrates and fiber that are good for digestion, because they can help stimulate bowel movements while preventing constipation. Beans are also good for people who are on a diet, because they are low in calories and contain no fat, but high in fiber which can make the body feel full longer.
3. Strengthen the immune system
Vitamin C in chickpeas acts as an antioxidant that can counteract cell damage caused by free radicals, boost immunity, and is important in the formation of collagen.
4. Maintain eye health
One cup of raw chickpeas contains about 15 percent of the recommended daily value of vitamin A. Vitamin A itself is useful for maintaining eye health, reproductive organs, strengthening the body's immune system, and preventing cancer.
5. Has other health benefits
There are still many nutritional content of beans that are very beneficial for health, such as:
- Folate is good for fetal health and prevents birth defects.
- Manganese, which can help maintain the body's metabolism, bone health, and accelerate wound healing.
- Vitamin K, which plays an important role in blood clotting. Vitamin K is also needed for bone formation and protects bones from osteoporosis.
In addition to the various benefits above, chickpeas are also good for diet menus, especially for diabetics, because they do not contain fat, are high in fiber, and have a low glycemic index.
When buying chickpeas, choose one that is light in color and feels solid when pressed. If not processed immediately, store in plastic and put in the refrigerator. So that the benefits of beans are more optimal, it is recommended to process beans properly to maintain their nutritional value. The easiest way to process chickpeas is to boil or steam them, then add a little lemon juice and olive oil, as well as salt and pepper to taste.