The truth is cowpea contains many nutrients and is good for health

Chickpeas can support the treatment of many diseases. This vegetable also offers other health benefits that LEEP. The APP will explore with you.

Cowpeas, also known as striped beans, are often used to prepare many dishes such as stir-fried, steamed, boiled, to soups, salads, etc. The dishes made from cowpeas have a sweet and refreshing taste, so they are plentiful. favorite person. Not only delicious, but cowpea is also rich in nutrients, supporting the treatment of many different diseases.

Learn about cowpeas

Cowpea is a familiar dish of Southeast Asian people

Cowpea is a familiar dish of Southeast Asian people

Cowpea is an annual and fast-growing crop grown for its long fruit and edible seeds. It is a member of the legume family Fabaceae. They originated in South Asia but are now widely grown in Southeast Asia, South China and Thailand. It grows in warm climates.

The cowpea is a climbing plant with a height of 2-4 m. It is a bright green, trifoliate leaf 12–15 cm long and 4–7 cm wide. The plant produces white, yellow or light purple flowers. Flowers turn into small pods usually 30–100 cm long. The pods vary in color from light green to dark green or purple. Each fruit has 20-25 seeds. The seeds are oblong, cylindrical or round up to 8–12 mm long and range in color from black, brown, red, striped, white or speckled. This bean is harvested in mid to late summer.

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Nutritional value of cowpea

Fresh cowpea has a relatively high nutritional value. Specifically, the nutritional composition in 100g of fresh beans includes:

  • Calories: 47 calories
  • Carbohydrates: 8.35 grams
  • Protein: 2.8 grams
  • Fat: 0.40 grams
  • Cholesterol: 0%
  • Folates: 15.5% (RDA)
  • Niacin: 2%
  • Pantothenic acid: 1%
  • Pyridoxine: 2%
  • Riboflavin: 9%
  • Thiamine: 9%
  • Vitamin A: 29%
  • Vitamin C: 31%

In addition, cowpeas also contain large amounts of sodium and potassium and other minerals necessary for health. These include: calcium, copper, magnesium, manganese, phosphorus, selenium and zinc.

Whether fresh or cooked cowpeas provide a lot of essential nutrients for the body. This is really a great healthy food.

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Health benefits of cowpea

Cowpea has antioxidant, antibacterial, antiviral and anticancer properties. It contains beta-carotene, Vitamins B1 and B2, chlorophyll, riboflavin, protein, phosphorus, thiamine, fiber, iron and pectin. It is low in calories but full of minerals.

Enhance skin health

Research shows that people who consume high amounts of vitamin C help reduce the appearance of wrinkles, dry skin, and slow down the aging process. Vitamin C is essential for the skin, ligaments, blood vessels and tendons. It speeds up the healing process.

Chickpeas are rich in vitamin C. Because of this, adding them to a diet rich in antioxidants also helps prevent skin cancer.

Reduce the risk of gout

Since cowpea is rich in Vitamin C, it also reduces the risk of gout. It is caused by high uric acid forming crystals in the joints. In the study, people who consumed 1000-1499 mg of Vitamin C, their chances of developing gout decreased by 31%.

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Eliminate free radicals

Vitamin C is an antioxidant, preventing the damaging effects of free radicals, pollutants and harmful chemicals. The accumulation of free radicals leads to health conditions such as heart disease, cancer, and arthritis. Free radicals are created during the breakdown of food or when exposed to tobacco, smoke, or radiation.

Prevent cancer

A folate deficiency increases the risk of colon, breast, cervical, lung, and brain cancers. Evidence suggests that consuming foods rich in folate such as cowpeas helps prevent the development of cancer. A daily intake of 900 micrograms of folate reduces the risk of colorectal cancer by 30%.

Improve heart health

Cowpeas contain a lot of vegetable protein

Cowpeas contain a lot of vegetable protein

Folate helps reduce homocysteine, a protein that builds up that increases the risk of stroke and heart attack. People who eat a lot of folate reduce their risk of cardiovascular disease and improve heart health. Cowpeas are a natural source of folate that should not be overlooked.

Sleep well

Magnesium deficiency is the cause of sleep disorders such as anxiety or restlessness. Magnesium is essential for GABA function to help calm the brain and promote relaxation. Cowpea provides an adequate amount of magnesium to help treat sleep disorders effectively.

Support pregnancy health

During pregnancy, eating adequate amounts of folate-rich foods will help reduce the risk of birth defects in the fetus. Especially neural tube defects such as anencephaly and spina bifida. Or birth defects such as malformations of the limbs and heart. Folate is also essential for DNA replication and the proper development of fetal cells. Therefore, folate supplementation is essential for a healthy pregnancy. .

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Boost immunity

Thiamine tones the wall muscles of the digestive tract. Thiamine aids in the secretion of hydrochloric acid which is necessary for the digestion and absorption of nutrients by food particles. A healthy digestive system helps to absorb nutrients properly.

Enhance eye health

Some studies have shown that thiamine can help fight vision problems like cataracts and glaucoma. This is due to its ability to affect nerve and muscle signals. Those are important in relaying information from the eye to the brain.

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Method of processing cowpea

How to make easy cowpeas

How to make easy cowpeas

Cowpeas are prepared like many other vegetable dishes. It is a popular dish in most Southeast Asian countries with several ways of preparation:

  • Use to eat raw in salads
  • Steam, boil or stir-fry with other ingredients such as fish, seafood and poultry.
  • Bean stew with fish sauce, Chinese fermented black beans, chili and soy sauce is a classic Cantonese style…

Cowpea is an extremely benign food with almost no side effects or allergies. However, to make your dish more attractive, you should choose smooth, firm, fleshy, long pods and evenly green. Avoid ripe fruits that are old, chewy, mushy, yellow or wrinkled as they have lost their flavor.

Reference source

Yardlong bean – Vigna unguiculata subsp. sesquipedalis Access date 09/12/2020

Yard long beans nutrition facts Access date 09/12/2020

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