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8 shocking health benefits of chickpea

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lbobvalla
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Discover the 8 shocking health benefits of chickpea.

Chickpea is one of the legumes whose main characteristic is that it provides a high content of nutrients, which can provide numerous benefits to the body.

In the following article, we give you all the scientifically proven information about chickpeas, which can be very useful to your health.

What is chickpea?

Chickpea is a plant whose origin is located in Turkey. From it, a pod is formed, inside which there will be a maximum of two or three seeds of the same name.

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Note: The nutritional characteristic to highlight of the chickpea is that the seed has a high content of vegetable protein and fiber, substances that are part of the structure of muscles and tissues.

Therapeutically, the consumption of this food provides many benefits to people, since its nutrients help prevent cardiovascular and digestive diseases, in addition to strengthening other organic functions.

What are the health benefits of chickpeas?

This legume has many chemical and nutritional components, which help in the prevention of many pathologies, whose benefits we mention below:

1. Lowers the risk of heart disease

Diet is an important part of a healthy lifestyle in preventing many diseases, including heart disease. In this sense, the consumption of chickpeas in the daily diet is indicated, since it is a legume that does not provide cholesterol.

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Chickpeas provide vitamins such as ascorbic acid and tocopherol, nutrients with antioxidant action that prevent the formation of atheromas in the walls of veins and arteries, causing different pathologies in the heart. It also provides minerals and folic acid, which contribute to the health of the blood.

To highlight: The soluble fiber content (pectin) helps in reducing the absorption of cholesterol through the intestines, promoting heart health.

2. Lowers blood pressure, cholesterol, and glucose in the blood

The consumption of chickpeas together with the husk provides the body with antioxidants that prevent the degradation of the lipids that cause the formation of bad cholesterol and the appearance of fatty plaques on the endothelium, guaranteeing a constant and dynamic flow of blood, thus regulating blood pressure.

On the other hand, the contribution of dietary fiber helps in reducing the absorption of fats through the intestine and also reduces the absorption of sugars in the same way, preventing diseases such as diabetes.

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Note: Soluble fiber decreases the absorption of sugars into the body through the intestines, regulating the level of glucose in the blood.

3. Promotes good digestive function

As an important source of fiber, the consumption of chickpeas is indicated to promote digestion, since it contains in its composition soluble and insoluble dietary fiber and enough water.

The soluble fiber present in this legume produces a viscosity that slows gastric emptying and increases its distension, prolonging the feeling of satiety. For its part, insoluble fiber helps prevent constipation by increasing the passage of stool and reducing the duration of intestinal transit.

Important: Chickpeas do not contain gluten, which is why this food is indicated for people with celiac disease.

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4. Strengthens bone health

Thanks to its calcium and phosphorus content, chickpea consumption is appropriate for bone health. In addition, chickpea contains other micronutrients such as vitamin K, iron, phosphorus, magnesium, manganese, and zinc, which are those that contribute to the construction and maintenance of bone structure and strength.

Note: Chickpeas have a contribution of vitamin C, a nutrient that participates in the synthesis of collagen, a protein that gives elasticity to the bones.

Chickpea contains a great contribution of vitamin C, which participates in the synthesis of collagen.

5. Fight anemia

Chickpea represents one of the foods with the highest source of iron and folic acid, nutrients necessary for the production of red blood cells, and hemoglobin for our blood. The presence of vitamin C helps the absorption of iron in the body.

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The presence of these micronutrients prevents diseases such as iron deficiency anemia, caused by iron deficiency in the body.

To highlight: This food provides 67% of iron of the recommended daily intake per 100 grams of edible portion.

6. Contributes to weight loss

Chickpeas in their nutritional composition contain carbohydrates, an interesting source of fuel, allowing people to have a constant amount of energy to carry out their physical activities and thus contribute to weight loss.

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This grain does not contain saturated fat and it also contains dietary fiber, with the benefits that it provides. It should also be noted the important presence of plant proteins, macronutrients for the formation of muscle mass. 

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Important: Chickpeas are a source of micronutrients necessary for the nervous system, ideal for dealing with situations of physical and psychological stress.

7. Promotes pregnancy

This grain contains nutritional properties that help in the pregnancy stage. This legume provides calcium, iron, and folic acid as well as vitamins A, C, and D, essential micronutrients for the development of the fetus and the prevention of neural tube defects.

Note: This legume has a contribution of 10% of the daily intake needs for every 100 grams of the edible portion of folate.

8. Protects against free radical damage

As explained previously, chickpeas have antioxidant compounds that enhance the protective work of the immune system. 

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In addition to vitamin C and vitamin E, it has phenols, flavonoids, and tannins, chemical elements that act against free radical damage. This property prevents oxidative damage to healthy cells and their premature aging.

Note: The greatest presence of antioxidants in chickpea is found in the husk.

Chickpea properties

The healthy effects in the consumption of chickpeas for human health originate in its chemical and nutritional components that we mention below:

1. Vitamins

This wonderful food has the following vitamins in its composition: Thiamine, riboflavin, niacin, vitamin B6, folates, vitamins C, A, and tocopherol. 

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Note: Folic acid is more present in this legume with 180 mcg per 100 grams of edible portion.

2. Minerals

About these micronutrients, chickpeas have a contribution of the following minerals: calcium, iron, magnesium, zinc, sodium, potassium, phosphorus, and selenium. 

To highlight: The highest representativeness is iron with 6.2 mcg per 100 grams of edible portion and phosphorus with 375 mcg in the same proportion.

Additionally, chickpeas are a source of water, carbohydrates, proteins, and monounsaturated and polyunsaturated fats.

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How is chickpea eaten?

This is one of the foods that is widely used in traditional cuisine. The chickpea grains to be consumed must be soaked in advance between 12 and 24 hours. After this, you can prepare them in various recipes such as fried, cooked, pureed, stewed, or any idea you have in mind. 

The usual presentation of chickpeas is raw grain, but there is also a commercial form in flour, ideal for preparing bread, snacks, tortillas among others.

Important: Legumes such as chickpeas cannot be eaten raw, as they contain lectin, a protein that can cause reactions in our immune system and intestinal inflammation.

One of the most common ways to consume chickpeas is in stews and salads.

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Key Findings

Chickpea is an important source of plant protein and dietary fiber. 

It is an ideal food for the daily diet, as it provides essential vitamins and minerals for the body. 

This legume provides enough micronutrients to prevent congenital diseases during pregnancy.  

Chickpeas are ideal for preventing cardiometabolic and iron deficiency diseases. 

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Chickpea is an ideal source of energy for the body due to its carbohydrate content.

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