12 Health Benefits of Cowpeas(Black-Eyed Peas)

Cowpeas, scientifically known as Vigna unguiculata (botanical name), are a versatile and highly nutritious legume that has been cherished in many cultures for centuries. It is a light, oval-shaped bean with a noticeable, huge black, brown, or red patch that resembles an eye. Cowpeas are a rich source of several nutrients that are essential for the body's regular functioning and may enhance general health. Known by several names, including black-eyed peas and southern peas, these modest legumes have been an integral component in many culinary traditions due to their many health advantages as well as delicious flavour.

Nutritional Profile

Each serving of black-eyed peas has an abundance of fibre and protein, making them exceptionally nutrient-dense. They're also an excellent source of iron, thiamine, copper, folate, and other vital minerals. When black-eyed peas are cooked, one cup (170 grams) provides the following nutrients.

• Calories: 194
• Protein: 13 grams
• Fat: 0.9 grams
• Carbs: 35 grams
• Fibre: 11 grams
• Folate: 88% of the DV
• Copper: 50% of the DV
• Thiamine: 28% of the DV
• Iron: 23% of the DV
• Phosphorus: 21% of the DV
• Magnesium: 21% of the DV
• Zinc: 20% of the DV
• Potassium: 10% of the DV
• Vitamin B6: 10% of the DV
• Selenium: 8% of the DV
• Riboflavin: 7% of the DV

In addition to the vitamins and minerals mentioned above, black-eyed peas are also rich in polyphenols, which are substances that function as antioxidants in the body to stop cell damage and shield against disease. 

Health Benefits of Cowpeas(Black-Eyed Peas)

1. Weight Management - With their high fibre and protein content, cowpeas are a satisfying and low-calorie food option. Foods high in protein have a lower ghrelin level, which is a hormone that increases appetite. Soluble fibre keeps the stomach full and suppresses unpleasant hunger feelings while delaying the rate at which the stomach empties. Including cowpeas in the diet can help one feel full and satisfied, making it easier to manage weight.
2. Heart-Healthy - Another health benefit of red cowpeas is that they are low in saturated fats and contain no cholesterol, making them heart-healthy. The high fibre content helps lower cholesterol levels and reduces the risk of heart disease. The high content of protein and fibre in the diet lowers triglycerides, bad cholesterol (LDL), and blood pressure, respectively. Furthermore, the phytosterol components found in cowpeas help in maintaining the body's ideal lipid balance.
3. Blood Sugar Control - Cowpeas have a low glycemic index, meaning they don't cause rapid spikes in blood sugar levels. This makes them an excellent choice for individuals with diabetes or those at risk of developing the condition. In addition, the benefits of soluble dietary fibre and protein help regulate blood sugar spikes, postpone the time until your stomach empties, and keep you full.
4. Digestive Health - Cowpeas are an excellent source of dietary fibre, aiding in digestive health by promoting regular bowel movements, preventing constipation, and reducing the risk of digestive disorders. Additionally, black-eyed peas function as a prebiotic, promoting the development of beneficial bacteria in the stomach that support a healthy microbiome, aiding in digestion, reducing inflammation, and strengthening the immune system.
5. Skin Health - Rich in protein, zinc, vitamins A and C, and other nutrients, cowpeas promote the production of collagen, accelerate skin restoration, and stimulate the growth of new skin cells. The presence of vitamins and antioxidants in cowpeas can help maintain healthy, glowing skin. These nutrients can reduce the signs of ageing, boost collagen production, and protect your skin from UV damage.
6. Keeps Infections at Bay - Blessed with an abundance of antioxidants, including polyphenols, vitamins A, and C, cowpeas play a major role in reducing the incidence of chronic illnesses. Cowpeas may be added regularly to help eliminate harmful free radicals, preventing cancer cell growth and maintaining good health.
7. Ideal for Expectant Mothers - Cowpeas are a rich source of folate (vitamin B9), which helps in the production and upkeep of red blood cells in the body. Both pregnant women and those who are intending to get pregnant need to take this vitamin. Adequate folate intake during pregnancy helps prevent neural tube defects and promotes healthy foetal development.
8. Encourages Hair Growth - Cowpeas may also help to a large degree with hair growth facilitation. One of the most important nutrients for our hair is protein, which is abundant in them. Therefore, consuming them regularly might increase the quantity of protein in our bodies and promote quicker hair growth. Cowpeas are an excellent treatment for hair loss. A person's ability to combat regular hair loss can be greatly enhanced by increasing the consumption of cowpeas.
9. Prevents Cancer - The natural antioxidant ascorbic acid, also referred to as vitamin C, is capable of preventing cancer cell proliferation, tumour development, and free radical damage. Having said that, cowpeas are rich in vitamin C. By lowering the rate of free radicals, these beans can lower your chance of cancer and other health issues. Regular ingestion of them can also lower that risk.
10. Prevents Anaemia - Iron is a highly effective treatment for anaemia. Cowpeas are a rich source of iron, aiding in the treatment of anaemia. Iron plays a vital role in the body's protein metabolism and is necessary for the synthesis of haemoglobin in blood and red blood cells (RBCs), reducing the risk of anaemia caused by a deficiency of haemoglobin and RBCs.
11. Bone Health - Cowpeas are a good source of essential minerals such as magnesium, phosphorus, and calcium, which are crucial for maintaining strong and healthy bones. Regular consumption of cowpeas can contribute to improved bone density and a reduced risk of osteoporosis.
12. Immune Support - Cowpeas contain a wealth of vitamins, including vitamin C and vitamin B6, which bolster a robust immune system. Regular consumption can help your body defend against infections and illnesses.

Conclusion

Cowpeas exceptional nutritional profile and numerous cowpea seeds benefits make them a wise choice for anyone seeking to improve their diet and overall well-being. From providing a rich source of plant-based protein to supporting heart health, digestive health, and even contributing to glowing skin, cowpeas have much to offer. Whether you're seeking to boost your protein intake, improve your digestion, or boost your immune system, these legumes have you covered. So, consider incorporating cowpeas into your diet and experience the countless benefits of cowpea beans they have to offer. 

Dr. Ms Sunitha

Sr Dietician

CARE Hospitals, Musheerabad, Hyderabad