Black-Eyed Pea Nutrition, Benefits and How to Cook

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With rigid editorial sourcing guidelines, we entirely link to academic inquiry institutions, reputable media sites and, when research is available, medically peer-reviewed studies. note that the numbers in parentheses ( 1, 2, etc. ) are clickable links to these studies .Black-eyed peas benefits - Dr. Axe If you google “ black-eyed peas, ” you ’ rhenium surely to find a lot of results of the celebrated american english hip-hop ring. Black-eyed pea, the edible beans, might not make you dance, but this article should get you excited about the benefits of these tasty short legumes. Why ? Because black-eyed pea benefits are pretty amazing .
To many they ’ re not alone hearty and goodly, but they ’ re besides lucky. That ’ s mighty — some cultures consider black-eyed pea pulmonary tuberculosis a certain means to start off a golden and beneficial luck-filled new year. That because these anti-inflammatory foods are that dependable for you !

What Are Black-Eyed Peas?

The black-eyed pea ( Vigna unguiculata ), besides called black-eyed bean, black-eyed pea or southern pea, is an annual establish from the pea family ( Fabaceae ) and is grown for its edible legumes. Black-eyed pea plants are believed to be native to West Africa but are wide grown in strong regions around the global .
Black-eyed peas get their list from their appearance. They ’ re cream-colored with a little black specification that resembles an eye. Although their identify would make you think they ’ re a type of pea, black-eyed peas are actually beans .

Nutrition Facts

Black-eyed peas have a fortune to brag about when it comes to nutrition. Just one cup of cook black-eyed pea contains about : ( 5, 6 ) :

  • 160 calories
  • 36 grams carbohydrates
  • 5.2 grams protein
  • 0.6 gram fat
  • 8.2 grams of fiber
  • 210 micrograms folate (52.5 percent DV)
  • 1305 international units vitamin A (26 percent DV)
  • 86 milligrams magnesium (22 percent DV)
  • 211 milligrams calcium (21 percent DV)
  • 690 milligrams potassium (19.7 percent DV)
  • 0.2 milligram thiamine (13.3 percent DV)
  • 0.2 milligram riboflavin (11.8 percent DV)
  • 2.3 milligram niacin (11.5 percent DV)
  • 1.7 milligrams zinc (11.3 percent DV)
  • 1.9 milligrams iron (10.6 percent DV)
  • 84 milligrams phosphorus (8.4 percent DV)
  • 0.1 milligrams vitamin B6 (5 percent DV)

Related: Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health)

Health Benefits

1. Improve Digestion

One of the biggest black-eyed pea benefits is the senior high school levels of dietary fiber, which helps to promote unconstipated intestine movements and improve the health of the stallion body, specially the digestive system. The large amount of character contained within black-eyed peas absorbs water in the digestive tract, swells up and carries lay waste to products out of the body. Thanks to being a high-fiber food, black-eyed pea consumption can help prevent constipation, which is always a good thing .
In accession, black-eyed peas and other beans are much associated with excessive turgidity, but research debunks this normally believed myth. Research conducted by Arizona State University ’ south School of Nutrition and Health Promotion and the University of Colorado Springs ’ Department of Health Sciences examined the perceptions of excessive gas from bean consumptions among adults in three separate feeding studies. Participants consumed a half cup of beans daily for either eight weeks or 12 weeks .
The findings, published in Nutrition Journal, were surprising. only 19 percentage of participants who consumed black-eyed peas saw an increase in turgidity, while less than half reported increased gas from eating pinto or baked beans. In accession, only 3 percentage to 11 percentage reported increased flatulence across all the studies. ultimately, researchers concluded : “ People ’ second concerns about excessive turgidity from eating beans may be exaggerated. ” ( 1 )

2. Prevent Anemia

Getting adequate iron in your diet prevents anemia, which can cause fatigue and weakness. Anemia occurs when your blood has a lower than normal numeral of bolshevik blood cells or if your crimson blood cells don ’ t have enough hemoglobin. Hemoglobin is an iron-rich protein that gives your blood its crimson tinge and helps those cells bring oxygen from your lungs to the rest of your consistency .
aside from being eminent in iron, black-eyed pea benefits besides include being high in vitamin bc, a B vitamin needed to make normal bolshevik lineage cells. This is crucial to note since low levels of vitamin bc can cause anemia. ( 2 )

3. Lower Blood Pressure

Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. Some studies have linked low potassium in the diet with gamey blood pressure. It ’ sulfur besides been shown that heart attack patients who have tone down potassium levels ( between 3.5 and 4.5 mEq/L ) have a lower risk of death. ( 3 ) One cup of black-eyed peas offers you just about 20 percentage of your daily potassium needs .
In addition to lowering lineage atmospheric pressure, black-eyed pea benefits besides include staving off coronary thrombosis heart disease, truly making this bean a heart-healthy food. ( 4 )

4. Increase Folate Intake

Black-eyed peas are specially high in vitamin bc, which is a water soluble B vitamin that plays a slenderly different role from the early B vitamins because it doesn ’ thymine participate in energy metabolism. Folate ’ s main function is to help the torso make new cells, specifically by playing a function in copying and synthesizing DNA. It besides helps the soundbox use vitamin B12 and amino acids .
A vitamin bc insufficiency can cause anemia, poor people immune function and hapless digestion. For pregnant women, a lack in vitamin bc can lead to neural tube defects, such as spina bifida. People most at risk of a vitamin bc lack include fraught and breast-feeding women, people with liver disease, alcoholics, those on kidney dialysis, and people on medications for diabetes, diuretics and methotrexate .
precisely one cup of black-eyed peas can supply over half of your daily vitamin bc needs, which means that two cups could completely supply your requirements for the day .

5. Boosts Skin and Eye Health

Black-eyed peas are amazingly high in vitamin A. They have over a quarter of your daily vitamin A needs in one cup. not only does vitamin A serve mannequin and keep healthy skin and mucus membranes, but it produces the pigments in the retina of the eye .
Don ’ thymine limit yourself to carrots when it comes to improving your eyesight because the vitamin A in black-eyed peas can promote beneficial vision, particularly in abject light. so prevent eating your orange fruits and vegetables to improve your clamber and eye health, but now you can add black-eyed peas to the blend — because black-eyed pea benefits include protecting your imagination and your skin .
Black eyed pea benefits - Dr. Axe

Black-Eyed Peas vs. Navy Beans

You may be wondering how black-eyed pea benefits and nutrition stack up to other beans. here ’ s a comparison with united states navy beans :

  • Black-eyed peas and navy beans are both rich in fiber, making them great at preventing constipation and encouraging a healthy digestive system.
  • Both have dietary fiber that can keep you fuller longer and help you maintain normal blood sugar levels.
  • Both are high in potassium, which is excellent for keeping blood pressure at a healthy level and improving heart health.
  • Both are excellent sources of folate as well as iron, which make them great at preventing anemia.
  • Navy beans have no vitamin A in them whatsoever, while black-eyed peas have 1,305 international units of vitamin A in one cup.
  • The large amount of vitamin A in black-eyed peas can help skin and eye health, but navy beans do not offer these benefits.
  • Navy beans contain significantly more calcium than black-eyed peas. Calcium is essential for the development and maintenance of strong bones and teeth and helps the heart, nerves, muscles and other body systems work properly. It is probably best known for helping prevent osteoporosis.
  • Black-eyed peas cook quickly, from 30 to 60 minutes, while navy beans take 1.5 to two hours.

Interesting Facts

  • Cultivated since prehistoric times in China and India, black-eyed peas are related to the mung bean.
  • The ancient Greeks and Romans are said to have preferred them over chickpeas.
  • Records show they were brought to the West Indies from West Africa by slaves around 1674.
  • In the Southern U.S., eating black-eyed peas and collard, turnip or mustard greens on New Year’s Day is considered good luck. The black-eyed peas symbolize coins, and the greens symbolize paper money.
  • They’re a key ingredient in the classic soul food recipe known as Hoppin’ John, which is mainly black-eyed peas, rice and smoked pork.
  • In Portugal, black-eyed peas are served with boiled cod and potatoes, with tuna, and in salads.
  • Texas caviar is made from black-eyed peas marinated in vinaigrette-style dressing and chopped garlic, served cold.
  • In West Africa and the Caribbean, a traditional dish called akara is made of mashed black-eyed peas with salt, onions and/or peppers. The combination then gets fried to create the final product.
  • Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.

How to Cook

You can purchase dried or canned black-eyed peas at your local grocery or health storehouse. I recommend dried over canned, but if you buy canned then opt for organic and no strategic arms limitation talks added ( and ideally a BPA-free can ). For dried beans, select those that are dry, fast, consistent in color and not shriveled .
You should store dried black-eyed peas at room temperature in a seal container out of heat and sunlight. canned beans can besides be stored at board temperature in a cool, dry place .
How to Prepare Dried Black-Eyed Peas:

  • Soaking is optional. If you want to soak them first, place the dried peas in a large pot and cover with about 4 inches of water. Soak the peas overnight, then drain and rinse.
  • If you don’t have the time or desire, you can quick soak the peas by bringing them and the water to a boil for 2 minutes. Remove them from the heat, cover the pot, and soak the peas for 1 hour, drain and rinse the peas.
  • In a pot, combine black-eyed peas and just enough water to cover the peas. Optional additions include: a pinch of sea salt, a chili pepper, a bay leaf and/or a splash of olive oil.
  • Bring mixture to a boil, cover, and simmer until peas are tender but not mushy (about 25–30 minutes).

Black-eyed peas make a big addition to stews, soups, curries and salads. They can besides be a perfective slope cup of tea, or they can be mashed into a dunk.

Black eyed pea benefits - Dr. Axe


Black-eyed peas food tends to frequently involve pork, specially in the American South. But there are a batch of healthy backed-eyed peas recipes that preceptor ’ t require kernel to make the end product flavorful and delightful .
Try out one or all of these black-eyed peas recipes and you ’ rhenium certain to become a sports fan of the delectable and alimentary black-eyed peas :

Risks and Side Effects

Beans are well-known for causing flatulence or natural gas, but the possibility of black-eye peas making you colicky varies from person to person — or not happen at all, as research shows. If you do have any trouble digesting black-eyed peas, digestive enzymes can help .

Final Thoughts

  • Black-eyed peas aren’t peas at all — they’re beans.
  • Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.
  • Black-eyed pea benefits include improving digestion, preventing anemia, lowering blood pressure, increasing folate intake, and promoting skin and eye health.
  • Black-eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.
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Category : Healthy