health
Want to follow a healthy diet? Then add some chickpeas in your meals and seethe magic...
Spicy and tangy ‘chana chaat’ with loads of onion and tomatoes is one of our all-time favourite ‘desi’ snack. Nothing beats the flavour of ‘chaat’ when paired with sweet and sour tamarind chutney. Chana or chickpeas not only tastes great, but are packed with nutrients that help in boosting your energy levels. They are an excellent source of several cardio protective nutrients including fibre (both soluble and insoluble fibre), folate and magnesium. Chickpeas offer specific health benefits, and consuming them regularly boosts your intake of a few key nutrients. Read on to find out more...
- For stronger bones: Chickpeas are loaded with iron, calcium, manganese, zinc, vitamin K, and magnesium. All these nutrients are essential for maintaining bone strength. Chickpeas contain phyto-oestrogen, which helps protect bones from the adverse effects of osteoporosis and risk of fractures.
- High fibre content: The content of fibre in chickpeas keeps your digestive system healthy. Soluble fibre plays a vital role in minimizing cholesterol absorption, keeping your bloodstream clean. The insoluble fibre found in chickpeas can help prevent constipation and other disorders of the digestive tract including irritable bowel syndrome.
- A diabetic super food: Researches show that chickpeas are a super food for patients with diabetes as chickpeas do not produce high glucose in the body when consumed. Its high fibre content slows the absorption of blood sugar and may reduce your risk for developing type 2 diabetes. Nutritionists recommend mixing chickpea flour in half proportion in to your daily use flour.
- No more over eating: Since chickpeas are a high-fibre food, it takes longer to chew. Extra chewing gives your body some time to signal your brain that you are full, so you stop eating sooner and do not overeat.
- A source of manganese and folate: Chickpeas also known as Garbanzo beans contain vitamins and minerals and significantly boost your intake of manganese and folate. The mineral manganese helps support bone development and wound healing and also carries out chemical reactions important to your metabolism. Folate, or vitamin B-9, aids in new cell growth and brain cell communication and protects against genetic mutations that contribute to cancer development.
- Healthy immune system: Immune system is the defence mechanism of a body against diseases. Add black chickpeas to your diet to strengthen the immune system. The legumes are loaded with nutrients like iron, protein, copper, and vitamins, all of which are good for building your immunity.
- Good for your heart: Chickpeas promote heart health by lowering the level of bad cholesterol. Basically, its rich amounts of fibre, vitamin C, and antioxidants keep your heart healthy. Chickpeas contain folate, which has been identified as having a direct impact on reducing the risk of heart disease. The only fats that are found in garbanzo beans are omega-3 fatty acids which are beneficial polyunsaturated fats that our bodies require. This also protects the heart and aids in reducing inflammation throughout the body.
- Boost your brainpower: Include these wonder beans in your meal plan in order to improve memory. Research shows that if the brain has the right amount of fats, these cells will send messages to each other efficiently. Not only your memory will work optimally but you will learn new things in no time.
- Rich in iron: Iron deficiency is one of the most common nutritional deficiencies in the world and a leading cause of anaemia, a condition in which the body does not have enough healthy red blood cells. The content of iron in chickpeas regulates blood circulation by improving the level of haemoglobin. It also helps in supplying blood that is rich in oxygen to other parts of the body.
- Beautiful skin: If you have dry skin and dull complexion, including chickpeas in your regular diet plan can help you achieve supple and younger looking skin. Also, chickpeas are good for wrinkle free skin and ageing spots. It has the power of rejuvenating skin cells that has been damaged by sunburn and harmful toxins.
- Shed those extra pounds: Want to lose some weight? Well, when it comes to the healthiest weight loss foods, it is hard to beat legumes. Consuming legumes like chickpeas frequently can play an important role in maintaining an ideal body shape. You can shed those extra pounds easily, as this legume is low in calories and makes you feel fuller for a longer period of time. Also the protein and fibre in chickpeas can also put the brakes on your body’s insulin pump.
- Women friendly legume: This wonder legume has the power to eliminate cancer causing compounds, especially it is efficient in reducing the risk of breast cancer. During post menstrual period, women often face painful hot flushes. Chickpeas relax the nerves and provide ease from menstrual cramps. Low folate levels can cause neural tube defects and other complications during birth. So an expectant woman should add folate-rich chickpeas in her diet to ensure a healthy delivery.