Black-Eyed Peas are an Old World legume and a subspecies of cowpea. The plant was domesticated in Africa. They are rich in vitamins and minerals. Read on to learn the nutrition facts and health benefits of black-eyed peas. And remember to try them out at home!
The vitamins and minerals in black-eyed peas make them an excellent addition to the diet
What Are Black-Eyed Peas?
Black-eyed peas are a staple of Southern food. They're also a symbol of good luck. Many believe eating black-eyed peas will bring good luck on New Year's Day, and the food symbolizes emancipation for African-Americans. These peas taste similar to most beans and have a thick, creamy consistency.
Black-eyed peas can be cooked in many different ways. The easiest and most common method is to cook them on the stovetop. You can monitor them closely and pull them out when they are tender enough. You may need to cook them longer if you're using them in salads, soups, or veggie burgers.
Whether you're cooking them with a bit of butter or a simple broth, black-eyed peas are an excellent source of fiber and protein. They're also rich in iron and potassium. These peas are a staple in southern cooking and have been around for centuries.
Black-eyed peas are a type of bean with a distinct black eye in the center. They are a good source of calcium, protein, and fiber and an excellent choice for vegans and vegetarians. They're also high in folic acid and vitamin A.
Black-eyed peas can be purchased frozen or fresh. Fresh ones are a pale green color and have an earthy flavor. You can also buy dried black-eyed peas in a can. Dried black-eyed peas have a brown or beige color and have a milder flavor. They're best cooked for about an hour.
Nutrition Facts of Black-Eyed Peas
Black-Eyed Peas are an essential part of Southern cuisine. They are a traditional New Year's Day meal often served on Sunday dinners. They are thought to bring good fortune because they symbolize coins and are often served alongside cornbread and greens. In addition to being an essential part of Southern cuisine, they are also nutritious. One cup of black-eyed peas contains approximately 20 percent of your recommended calcium, iron, and magnesium intake.
Nutrition facts of 100 grams (3.5 ounces) of black-eyed peas include:
- Calories: 116
- Fat: 0.5 g
- Sodium: 4 mg
- Potassium: 278 mg - 7% of the Daily Value (DV)
- Carbohydrates: 21 g - 7% of the DV
- Fiber: 7 g 28% of the DV
- Sugar: 3.3 g
- Protein: 8 g - 16% of the DV
- Iron: 13% of the DV
- Vitamins: B6 5% of the DV
- Magnesium: 13% of the DV
- Calcium: 2% of the DV
Vitamins and Minerals
The vitamins and minerals in black-eyed peas make them an excellent addition to the diet. A cup of cooked black-eyed peas contains about 20 percent of your daily calcium, iron, and magnesium requirement. These foods are an excellent source of fiber, which helps regulate your digestive system and promote the growth of beneficial bacteria.
Black-eyed peas are incredibly high in potassium, essential for healthy heart function and muscle contraction. Adults need about 2000 milligrams of potassium daily, and black-eyed peas can provide over half of this amount in a single serving. They also contain small amounts of sodium, but not enough to pose a health risk.
Another excellent health benefit of black-eyed peas is that they contain no gluten. As such, they are a perfect choice for those with celiac disease. Furthermore, black-eyed peas contain many B-complex vitamins, including folate, essential for DNA synthesis. Vitamin B-12, meanwhile, helps with cell division and is crucial to brain development.
As part of the legume family, black-eyed peas are a good source of fiber and protein. They also provide a wide variety of vitamins and minerals. They are also rich in polyphenols, which have biological effects on the body. Studies have shown that high levels of polyphenols are associated with reduced risk of cardiovascular disease and death.
Health Benefits of Black-Eyed Peas
Black-eyed peas are a great source of fiber, which helps keep blood pressure regular and your pancreas healthy. They also contain potassium, which balances out sodium's harmful effects and eases blood vessel tension. These peas also help lower "bad" LDL cholesterol, which can lead to heart attacks or stroke. This means that black-eyed peas may help you maintain your blood pressure naturally and prevent heart disease.
Black-eyed peas also contain folate, a B vitamin that plays a vital role in the health of your body. It helps your body build cells and create genetic material. It is essential during critical stages of growth, including pregnancy and breastfeeding. Adequate folate intake in these stages can prevent congenital disabilities of the brain and spinal cord. It can also prevent anemia, an unhealthy condition leading to fatigue and death.
Moreover, black-eyed peas are an inexpensive source of plant-based protein. They also contain abundant fiber, which helps you feel full longer and contributes to your heart's health. They also contain iron and manganese, two vitamins that help your body absorb nutrients. Manganese is an essential antioxidant and helps your body regenerate cells. And just like carrots, black-eyed peas have high amounts of folate, which helps prevent specific congenital disabilities.
Side Effects
Black-eyed peas are an excellent source of iron and zinc. A cup of cooked peas provides about 20 percent of your recommended daily allowance for both minerals. They are also a good source of folate, which helps prevent specific congenital disabilities. Those with digestive disorders may want to consult with their doctor before adding black-eyed peas to their diets.
Black-eyed peas have no significant side effects when eaten in moderation. However, it is essential to remember that they should be soaked before cooking. Black-eyed peas can harbor parasites and harmful bacteria if you don't soak them. In addition, their production is sustainable, which means they do not harm the environment. However, they are not free from pesticides, which can cause contamination of the air and soil.
Tips on Including Black-Eyed Peas in Meal
Black-eyed peas are a nutritious, tasty side dish that's also good for your digestive health. A cup of black-eyed peas contains 16 grams of fiber, and the average person needs about 25 grams of fiber per day. This fiber feeds good bacteria in your gut and helps keep your digestive tract moving. Aside from their nutritional benefits, black-eyed peas are also a good source of protein.
In addition, Black-eyed peas pair well with beef, pork, chicken, or white rice. They are also delicious with smoked turkey and ham. Add smoked paprika, cayenne pepper, or a little cajun seasoning to add more flavor to your black-eyed peas. Try adding dried herbs to the dish.
Black-eyed peas can be served with crusty bread, rice, or orzo pasta. However, before serving them, make sure they're soaked. If possible, soak them overnight. If not, you can soak them for 6 hours. If you're using dried black-eyed peas, put them in a large water bowl and add 3 cups of water.
Moreover, Black-eyed peas are best cooked until tender and soft. If you're using canned black-eyed peas, rinse them in a colander before preparing the dish. Once the peas are soft, add more seasoning to your meal and serve them over rice.
