Chickpeas are considered a high-calorie legume. Chickpeas are classified into two types: The first contains small, dark seeds and is covered with a coarse layer, while the second type is usually larger, lighter in color and covered with a smoother layer, in addition to the presence of black chickpeas called kala channa. The benefits of yellow chickpeas are many and multiple, as it contains a high percentage of protein in addition to many other nutrients that you will discuss in detail below, according to the Health site.
One cup of yellow chickpeas (164 grams) contains 269 calories, 4 grams of fat, 11 milligrams of sodium, and it also contains 12 grams of dietary fiber, in addition to many other important nutrients such as:
14.5 grams of protein (equivalent to 29% of the daily value).
1.7 milligrams of manganese (84% of the daily value).
0.6 milligrams copper (29% of the daily value).
276 milligrams of phosphorous (28% of the daily value).
4.7 milligrams iron (26% of the daily value).
78.7 milligrams of magnesium (20% of the daily value).
2.5 milligrams of zinc (17% of the daily value).
As some preliminary research indicates that individuals who eat yellow chickpeas have a lower risk of developing diabetes, and that consuming chickpeas instead of wheat leads to a decrease in blood glucose levels after eating. Furthermore, chickpeas are rich in fiber, a nutrient that slows down the absorption of sugar into the blood, thus reducing the risk of developing type 2 diabetes.
Due to its richness in dietary fiber, it makes you feel full for long periods, which helps to keep away from unwanted foods. Chickpeas may also help reduce fats in the body. Which contributes to weight loss, especially because the percentage of protein that chickpeas contain can be burned easily.
The fiber in chickpeas helps prevent constipation and improve digestive health. Most importantly, fiber also helps balance the pH levels and gut bacteria, and it reduces the number of unhealthy bacteria in the gut. Among the benefits of yellow chickpeas is that it contains starch, which helps in the digestive process.
Chickpeas contain potassium, fiber, and vitamins C and B6, all of which support heart health. The fiber in yellow chickpeas also helps lower cholesterol, which reduces the risk of cardiovascular disease. Moreover, having potassium in chickpeas can reduce the risk of heart attacks, in addition to folic acid, which contributes to improving heart health and repelling homocysteine, an amino acid that helps form blood clots.
Although selenium is not found in most fruits or vegetables, it is found in chickpeas. This mineral helps the liver to function properly, and to remove toxins and carcinogenic compounds from the body. Selenium also helps eliminate inflammation and prevent the growth of tumors. Moreover, chickpeas contain phytochemicals called saponins, which also prevent the reproduction and spread of cancer cells, in addition to folic acid and fibers that help reduce the risk of colon and rectal cancer, and vitamin C works as an antioxidant and prevents cancer in general.
Chickpeas are one of the largest sources of plant protein. One cup of chickpeas contains about 15 grams of protein, which is very important for all body functions, including improving the health of vital organs, muscles and tissues that slow the aging process. Protein also helps to control blood sugar levels and creates hemoglobin and important antibodies, and helps to heal and heal wounds, but chickpeas must be combined with other protein sources because plant protein is incomplete; (Which means it does not contain all of the amino acids that the body needs.) However, the quality of protein in chickpeas is much better than other legumes.
Rich source of minerals and vitamins
Chickpeas are a rich source of magnesium, manganese, zinc and iron, and they also contain good amounts of vitamin B and vitamin A, and magnesium, manganese and vitamin B help in dealing with symptoms of PMS. Zinc also contributes to improving bone health, and the iron in chickpeas fights fatigue and improves blood quality, as well as prevents anemia and works to combat hair loss. Vitamin A improves skin and eye health, as it prevents severe eye diseases such as cataracts and macular degeneration.
Due to its richness in manganese, which provides energy for cells and fights free radicals that cause wrinkles, the B vitamins present in yellow chickpeas act as fuel for those cells. Among the benefits of yellow chickpeas, it can also be used as a mask for the skin, so you only have to mix the chickpea paste with turmeric and apply the mixture on your face in the morning. Then leave it on for 15 minutes, and after washing it off with cold water, its wonderful results will be seen; This treatment helps reduce age spots and add luster to your face.
Given that chickpeas is a rich source of protein, it helps prevent hair loss. Vitamin A and zinc, which are present in chickpeas, also fight dandruff, by mixing 6 tablespoons of mashed chickpeas with water and massaging your scalp with it, and leaving it for 15 minutes before rinsing it as usual. The zinc in chickpeas also helps prevent hair loss, while copper helps hair regrowth (in individuals who have lost their hair due to medical treatments such as chemotherapy).
Yellow chickpeas not only improve the skin, skin and bones, but also promote tooth health and improve vision, because it contains zinc, and it also helps prevent the development of macular degeneration.
Due to its richness in calcium, manganese, zinc and vitamin K, all of which improve and strengthen bone health.
Supporting the health of the pregnant woman and the fetus
In addition to the presence of folic acid, which is one of the most important and indispensable nutrients during pregnancy for the health of the mother and the fetus, chickpeas also contain fiber, protein, iron, calcium, and other nutrients that are essential during pregnancy.
Studies show that consuming at least 4 servings of chickpeas per week can reduce the chances of inflammation, and it also improves some metabolic features. Other nutrients in chickpeas, such as vitamins A, C, B6, fiber, protein, magnesium, selenium, and iron also contribute to fighting infections.
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