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15 effects of chickpeas: A small bowl of big benefits!
31
Aug
Aug
In Vietnam, chickpeas are not as popular as other beans such as soybeans, mung beans, black beans or red beans. However, the nutritional value and health benefits of chickpeas are even more astounding than that of other legumes. Chickpeas are a type of bean that is rich in vegetable protein, which is very good for the heart, people with diabetes and weight loss. If you still do not know much about this wonderful bean, please refer to the article “15 effects of chickpeas” of the news section of thucphamkho.vn below!
What are chickpeas?
Chickpeas are often called garbanzo beans, scientific name Cicer arietinum L. In addition, depending on the locality, they are also known as Ceci beans, gram beans or Egyptian beans.
The origin of chickpeas is believed to have come from the Levant and Ancient Egypt, about 7000 years ago. This is quite appropriate because the nature of the chickpea plant is suitable for temperate and semi-desert regions.
Chickpeas come in two popular varieties. The first type is kabuli. Often used in salads or canned products. Chickpeas of this type are cream or sometimes white, round and fairly uniform. They are twice as large as the second type, desi, which is popular in the United States.
The desi chickpeas are light brown to black in color, irregular in shape. The outer skin of desi chickpeas is also thicker than kabuli beans. Legumes are commonly used in India and the Middle East.
Despite their different shapes, both types of chickpeas have many health benefits.
The effect of chickpeas
1. Prevents Diabetes
Chickpeas are high in soluble fiber, have a low glycemic index, and amylose (a slow-digesting resistant starch). Effective in controlling blood sugar and preventing diabetes.
For people with diabetes, fiber, especially soluble fiber, can slow the absorption of sugar. This will help you improve your blood sugar. This will help you better control your diabetes and reduce your risk of complications into type 2 diabetes.
Researchers conducted an experiment to compare the effects of chickpeas and wheat on insulin sensitivity. Results published in the American Journal of Clinical Nutrition show beneficial effects of chickpeas in blood sugar regulation.
2. Chickpeas protect your heart health
Eating chickpeas regularly will help you promote and protect better heart health thanks to the following factors. First, the high soluble fiber content helps balance and lower levels of bad cholesterol (LDL) and triglycerides. Thereby preventing the risk of atherosclerosis, heart attack and stroke.
Second, chickpeas contain omega-3 fatty acids, which are a polyunsaturated fat. This fat has the ability to help protect heart health, reduce the body’s inflammatory symptoms.
According to a study published in the Journal of the American Dietetic Association Elsevier, chickpeas also help improve blood lipid levels. (2)
3. Cancer prevention – The effect of chickpeas
One of the benefits of chickpeas that many people are interested in is cancer prevention. Eating chickpeas regularly helps promote butyrate production in the body. This is a fatty acid that has the ability to reduce inflammation in intestinal cells. It also helps reduce the risk of colon or colorectal cancer
In addition, chickpeas contain saponins, which are plant compounds that may help prevent the development of certain cancers. Several studies have also demonstrated the role of saponins in inhibiting the growth of tumors or cancer cells.
Chickpeas also contain many vitamins and minerals that help prevent certain cancers. Vitamin B helps reduce the risk of breast cancer, lung cancer.
4. The effect of preventing genetic defects
Folate is a form of vitamin B, which plays an important role in the body, especially the female body. During pregnancy, low folate levels can lead to neural tube defects in the fetus and dangerous complications during delivery.
Pregnant women can add chickpeas to their daily diet to supplement folate. At the same time, it is also advisable to eat other folate-rich foods to help the fetus grow healthy and ensure a safer birth process.
See more: The effect of gotu kola powder that not everyone knows
5. Stabilize blood pressure readings
For people with high blood pressure, it is always recommended to eat less salt to minimize sodium intake. At the same time, enhance potassium absorption.
Chickpeas are naturally low in sodium. In contrast to the rather high potassium content. In addition, when cooking, if you add dried chickpeas, it will help limit the amount of salt.
6. The effect of chickpeas against anemia
Without iron, your body cannot provide adequate oxygen to your cells. This leads to iron deficiency anemia. People with iron deficiency anemia often have symptoms such as fatigue, dizziness, and paleness. Decreased brain and body function.
In 100g of chickpeas contains 4.31 mg of iron. It is a suitable food to help supplement iron for people with anemia. Due to iron deficiency. Chickpeas also contain vitamin C, which helps the body absorb iron better.
7. Boost your brain
Chickpeas are rich in choline. Helps support brain function and other nervous system activities. Choline also plays an important role in helping you stabilize your mood. Control muscle, enhance memory and metabolism.
Nutritionists always advise mothers to give their children more choline-containing foods for better brain development. As recommended by the NIH Office of Dietary Supplements (ODS), adults should consume between 400 and 550 mg of choline per day. This amount varies by gender and in the case of pregnant or lactating women.
8. The effect of chickpeas to help strengthen bones
The effect of chickpeas helps strengthen bones. Chickpeas have minerals including calcium, iron, magnesium, copper, phosphorus and zinc. Great for the growth and maintenance of strong bones. These minerals help prevent osteoporosis. Improve bone density in the elderly.
9. Supports weight loss – The effect of chickpeas
Effect of chickpeas on weight loss. Chickpeas are an ideal weight loss food for people who are overweight or obese. The calories in chickpeas are quite low compared to the content of other substances. So, if you are on a diet, you can add this bean to your menu.
Moreover, the protein and fiber in chickpeas will make you fuller for longer and reduce cravings, thereby helping you to control your weight more effectively.
In a study on the nutritional value and benefits of chickpeas, the obesity rate in people who ate chickpeas regularly was 53% lower than in those who didn’t.
Additionally, another analysis found that a diet with at least one serving of beans (eg, chickpeas) per day resulted in 25% better weight loss than a diet without these ingredients.
Although these findings are very encouraging. But they need to be considered carefully. Please consult a nutritionist to get the most suitable diet.
10. Improves Digestive Function
Most of the fiber in chickpeas is soluble fiber. When it meets water, soluble fiber forms a gel mixture in the digestive tract.
This type of fiber, called raffinose, helps boost good bacteria in the gut and helps prevent the growth of harmful bacteria. This ability will help you reduce your risk of gastrointestinal diseases. Such as irritable bowel syndrome (IBS) or colon cancer.
In a 12-week study, the intestinal function of 12 subjects fed 104g of chickpeas per day improved.
If you are having digestive problems. Try adding chickpeas to your daily meal to promote the effects of chickpeas!
11. The effect of chickpeas to enhance eyesight
Chickpeas contain many vitamins and minerals such as vitamins A, C, E and B vitamins that are very beneficial for the eyes. Eating chickpeas regularly will help you improve your eyesight. Protects mucous membranes and cornea from infections caused by bacteria or viruses.
In addition, vitamins C and E help prevent eye diseases such as glaucoma, cataracts or retinopathy. Due to diabetes complications.
12. Hormone balance
The effect of chickpeas helps to balance hormones. A proper diet with chickpeas will help reduce menopausal and perimenopausal symptoms such as night sweats, mood swings and hot flashes.
Chickpeas contain plant hormone phytoestrogens. This substance is similar in structure to the body’s natural hormone estrogen. The hormone phytoestrogen acts like the hormone estrogen. They have the ability to slow down the skin aging process. It also strengthens bones and reduces the risk of heart disease.
13. Anti-aging skin
Manganese in chickpeas is a very powerful antioxidant. They will prevent damage caused by free radicals. The effect of chickpeas makes your skin healthier. Effectively prevents wrinkles.
In addition, chickpeas also contain molybdenum, which helps remove sulfites and detoxifies the skin. Other nutrients like folate, zinc, and vitamins also help to heal skin damage. Caused by UV rays and accumulated toxins. Regain firm and bright skin.
14. Prevents hair loss
Thanks to the rich iron and protein content, the effect of chickpeas will help you add great nutrients to your hair, effectively reducing breakage. Vitamins A, B, E and omega-6 fatty acids enhance blood circulation, keeping the scalp healthy.
See more: Where to buy quality chickpeas in Hanoi and Ho Chi Minh City?
15. Some other benefits of chickpeas
- Choline in chickpeas not only boosts the brain. They also play an important role in fighting chronic inflammatory diseases of the body. This quality also helps you sleep better. Helps to adjust the “biological clock” in a more positive direction.
- If you have oily skin, you can also make a mask with chickpea flour to remove sebum. You add milk and a little rose water to the chickpea flour in the right amount. After mixing the mixture well, you apply it on your face for about 15 minutes and then wash it off with clean water.
- For a dandruff-prone scalp, mix chickpea flour with some water and rub it on the scalp. Massage gently and then incubate your hair for half an hour. Then, rinse your hair with water and wash your hair as usual. For best results, you should do it regularly 2-3 times a week.
- Chickpeas are very good for health. Because they contain many nutrients such as protein, fiber, vitamins and minerals. Chickpeas have the effect of preventing chronic diseases such as cancer, diabetes and heart disease.
Here are the effects of chickpeas. You can make many different wonderful dishes such as chickpea salad, curried chickpeas, green beans with coconut milk…Add chickpeas to your family’s daily menu to boost your health. of loved ones!
Visit the website nongsandungha.com to check the price of chickpeas and many other products such as dry food, nutritional seeds, tea of all kinds, fresh food!
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