Chickpeas are high in fiber and protein, and contain several key vitamins and minerals. They have many health benefits which includes heart health, eye care, reduces cancer risk, promotes fetal development among others.
Nutrition Value of Chickpeas
Amount Per 100 grams
- Calories 364
- Total Fat 6 g – 9% RDA
- Cholesterol 0 mg
- Sodium 24 mg – 1% RDA
- Potassium 875 mg – 25% RDA
- Carbohydrate 61 g – 20% RDA
- Dietary fiber 17 g – 68% RDA
- Sugar 11 g
- Protein 19 g – 38% RDA
- Vitamin A 1% RDA
- Vitamin C 6% RDA
- Calcium 10% RDA
- Iron 34% RDA
- Vitamin B-6 25% RDA
- Magnesium 28% RDA
10 Nutrition Health Benefits of Chickpeas
1. Heart Health
The soluble fiber in chicpeas help to scrap cholestrol from the blood thus preventing atherosclerosis, heart attacks, and strokes. It can also help reduce the amount of low density lipoprotein cholestrol in the blood.
They also contain omega- 3 fatty acids which are beneficial polyunsaturated fats that help protect the heart and reduce inflammation throughout the body.
2. Reduces Cancer Risk
Chickpeas has polyphenols, phytonutrients, beta-carotene which are antioxidants which can reduce oxidative stress in the body and prevent chronic disease.
Antioxidants seek out  free radicals, the dangerous byproducts of cellular metabolism, which can cause healthy cells to mutate. These antioxidants can help protect the body from cancer
3. Balances Hormones
Chickpeas contains phytoestrogens, which mimic the body’s natural female hormone estrogen. Consuming chickpeas can be a safe and natural way to counter menopausal and postmenopausal symptoms like night sweats, mood swings, and hot flashes. They also guard against diseases that commonly affect women such as breast cancer and osteoporosis.
3. Hair Health
Chickpeas are rich in vitamins A, B, E and omega 6 fatty acids which improves scalp health and boost blood circulation.
4. Promotes Fetal development
Chickpeas contain folate wqhich aids in foetal development. Low folate levels are closely associated with neural tube defects and other complications with the birth of children.
5. Strengthens Bones
Chickpeas are rich in iron, phosphorus, magnesium, copper, and zinc which are essential for bone health. They improve bone mineral density and prevent age-related conditions like osteoporosis.
6. Aids in Digestion
Chickpeas have high levels of dietary fiber and help bulk up the stool content and keep the bowel movements regular while eliminating inflammation, cramping, bloating and constipation. This can also improve nutrient digestion and ensure that you’re making the most of the nutritional value of the food.
7. Aids in Weight Loss
Chickpeas with their high density of nutrients, combined with the dietary fiber are perfect for people trying to lose weight. The fiber helps the body feel full for longer, by interacting with ghrelin, the hunger hormone, and inhibiting its release to some degree. The blend of nutrients and minerals also keeps the body energized and active, preventing fatigue and between-meal snacking.
8. Regulates Blood Sugar Level
Chickpeas have a high amount of soluble fiber which regulates blood sugar levels by optimizing digestion. Chickpeas can prevent the development of diabetes by ensuring normal levels of insulin and blood sugar and help people manage the condition.
9. Eye Care
Chickpeas contains beta carotene which boosts vision health. It also has zinc which helps in transporting vitamin A from the liver to the retina. Zinc might also help prevent the progression of macular degeneration.
10. Help Reduce Inflammation
Chickpeas contains vitamins A, C, and B6, fiber, protein, magnesium, selenium, and iron – all of these also help fight inflammation.
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