Consuming black-eyed peas: Their nutritional content, advantageous aspects, and preparation methods
Black-Eyed Peas: More Than Just a Delicious Meal
Black-eyed peas, a staple in many cuisines, are not just a tasty addition to your plate, but also a powerhouse of nutrition. Originating in West Africa, these cream-coloured legumes with a little black speck are grown in warm regions worldwide.
Nutritionally, black-eyed peas are rich in fibre, which can help improve digestion and potentially lower the risk of coronary heart disease. They are also a good source of various minerals and vitamins. For instance, a single serving of black-eyed peas meets a quarter of an adult's daily vitamin A needs, thanks to beta carotene. Vitamin A is essential for maintaining healthy eyes and skin, protecting and lubricating the mucous membranes around them.
Black-eyed peas are also a great source of essential minerals like iron, calcium, potassium, magnesium, copper, zinc, folate, and manganese. They provide 10% of the daily value for iron, 16% for calcium, 15% for potassium, 20% for magnesium, 24% for copper, 15% for zinc, 52% for folate, 44% for vitamin A, 37% for vitamin K, and 41% for manganese.
Cooking black-eyed peas is straightforward. After removing unwanted particles, they can be soaked overnight or using a quick soak method. Soaking can reduce their overall cooking time, with tender peas being ready in around 40 minutes when cooked in a large pot filled with fresh water.
However, it's important to note that eating beans regularly can cause intestinal gas build-up. To manage this, gradually introducing high-fibre foods into the diet, soaking dried beans before cooking, taking digestive enzymes, and using over-the-counter remedies can help.
Beyond their well-known nutritional profile, black-eyed peas have a scientifically reported health benefit related to a virus that infects them, called the cowpea mosaic virus (CPMV). This virus is unique among plant viruses in its ability to stimulate the body's immune system to recognize and attack cancer cells. In preclinical studies, CPMV injected into tumours has shown potent anti-tumour effects by recruiting innate immune cells and activating B and T cells to create a systemic, long-lasting anti-tumour immune memory, helping not only to clear targeted tumours but also to prime the immune system against metastatic tumours elsewhere in the body.
While the benefits of black-eyed peas largely tie back to their nutrient components, their association with the cowpea mosaic virus exhibits a uniquely promising scientifically proven health benefit, potentially paving the way for a novel cancer immunotherapy.
References: 1. Cowpea mosaic virus-based immunotherapy for cancer 2. Cowpea mosaic virus-like particles as potent antitumor vaccines 3. Folate and cardiovascular disease prevention 4. Folate and the prevention of stroke
- Ankylosing spondylitis, a type of inflammatory arthritis, may find relief with black-eyed peas due to their high manganese content, a mineral integral for bone health and joint function.
- In the realm of mental health, a person with bipolar type II can incorporate black-eyed peas into a healthy diet to manage obesity, as part of a balanced health-and-wellness regimen.
- Regular consumption of black-eyed peas could potentially lower the risk of psoriatic arthritis, an inflammatory disease associated with psoriasis, due to the legume's rich vitamin A content.
- For individuals suffering from HIV, a balanced diet including black-eyed peas might support overall health and wellness, helping to manage weight and boost the immune system.
- The essential minerals found in black-eyed peas, such as iron, calcium, and zinc, could aid in the prevention and management of diabetes-related complications, such as anemia and weakened immune function.
- Black-eyed peas, a good source of folate, could play a role in colitis prevention, as folate deficiency is linked to an increased risk of inflammatory bowel diseases such as ulcerative colitis.
- In the predictive science of health, consuming a diet with black-eyed peas can help in maintaining a healthy weight and managing glucose levels, which could reduce the risk of asthma development or exacerbation.
- For those following a fitness-and-exercise routine, black-eyed peas can be an excellent source of energy, as they contain carbohydrates in the form of fiber, assisting in maintaining blood sugar levels during workouts.
- A nutritionist might recommend replacing unhealthy snacks with black-eyed peas as part of a client's weight loss journey, as the legume is low in calories yet high in protein and fiber.
- CBD products could be combined with a diet rich in black-eyed peas to potentially improve anti-inflammatory effects, reducing joint pain and inflammation associated with conditions like rheumatoid arthritis or osteoarthritis.
- Individuals suffering from MS (Multiple Sclerosis), a degenerative disorder of the central nervous system, might find relief in a diet rich in antioxidants, vitamins, and minerals like those found in black-eyed peas, as they could help manage symptoms and promote overall health and wellness.
- A healthcare provider might advise incorporating black-eyed peas into the diet of someone who is malnourished or anemic, as the legume contains high levels of essential vitamins and minerals, such as B vitamins, folate, iron, and vitamin A.
