Health Benefits of Chickpeas
Also known as garbanzo beans, chickpeas come from the legume family. They are large and roundish legumes with bumpy textures. Chickpeas are one of the oldest consumed varieties of legumes on the planet. In fact, they have been a prominent part of traditional diets for more than 7,500 years. Even today, chickpeas are incorporated into daily diets and recipes in healthy populations across the globe. These recipes mainly stem from Middle Eastern, African, and Mediterranean cuisines. Only soybean surpasses chickpeas as the most cultivated legume in the world.
Health Benefits of Chickpeas
1. They Promote Bone Health
Get ready for this list of good stuff found in chickpeas: they contain levels of iron, phosphate, calcium, magnesium, zinc and vitamin K! All these contribute to the maintenance of bone structure and strength according to Medical News Today. It’s not only the fact that chickpeas contain all these, but the balance of them is what makes chickpeas important for bone health; if they had, for example, too much phosphate with too little calcium instead, it could have the opposite effect on your bones.
2. Heart Healthy
Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack.
3. Weight Loss
The high density of nutrients, combined with the dietary fiber content of chickpeas, makes the perfect for people trying to lose weight. The fiber helps the body feel satiated and full for longer, by interacting with ghrelin, the hunger hormone, and partially inhibiting its release. The blend of nutrients and minerals also keeps the body energized and active, preventing fatigue and between-meal snacking. This makes chickpeas great for reducing caloric intake overall, because you simply don’t feel hungry, despite the 270 calories per cup of chickpeas.
4. Detoxifying and Anti-Cancer Properties
Chickpeas contain selenium, a mineral that plays a role in liver enzyme function. It’s also been theorized that consuming selenium can help prevent some kinds of cancer. Selenium also works as an antioxidant, which means that it may help neutralize free radicals in the body, helping to prevent cancer.
5. Immune Booster
Folk wisdom suggests you reach for the vitamin C when you feel a cold coming on. Researchers are much more skeptical about the efficacy of fighting the common cold. They, however, almost unanimously endorse zinc. Zinc inhibits replication of rhinoviruses, the bugs responsible for cold. Chickpeas contain up to 23% of your daily zinc, as well as 64% of your daily copper requirements.
6. Benefits for the Digestive System
Chickpeas, just like other legumes, may cause considerable intestinal gas, that is one of many negative effects related to higher usage of chickpeas. Even so, chickpeas might also provide several interesting health advantages for those who have problems with intestinal problems. An evaluation published in the British Journal of Nutrition in 2012 reported that diets full of chickpea might enhance all round gut health simply by helping the movement of material from the digestive system and also by avoiding constipation.
Nutritional Facts of Chickpeas (1)