The cheapest type of legume that boosts health

chickpeas

You Won't Believe It: The Cheapest Legume Promotes Gut and Bone Health

There's no doubt that chickpeas are a popular food item, primarily due to the increasing shift to plant-based diets, but also because of their numerous benefits for the gut.

According to The Telegraph, nutritionist Sophie Trotman believes that chickpeas are nutritious, versatile, and inexpensive—all qualities that everyone loves. She also shares eight health benefits that will encourage you to eat more of them:

1. Great for Bone and Muscle Health

Trotman stated that chickpeas are a rich source of protein, which is crucial for bone health. Protein is also essential for bone growth in childhood and for maintaining bone and muscle mass as you age. Every 100 grams of chickpeas contains 7.2 grams of protein. Women need about 45 grams of protein per day, while men need 55 grams.

Nutritionist Bahi van de Boer also points out that chickpeas' importance for bone health stems from their calcium (49 mg per 100 g) and magnesium (48 mg per 100 g), which means they also support muscle function.

2. Beneficial for Weight Loss

Trotman explained that protein also helps you feel full for longer, noting that chickpeas' high fiber content (7.4 g per 100 g) helps curb appetite.

3. Nourishing Beneficial Gut Bacteria

The study found that chickpeas are great for gut health, as fiber feeds beneficial gut microbes, supporting a healthy microbiome and maintaining regular digestion.

4. Lowering Cholesterol

She noted that chickpeas contain 291 mg of potassium per 100 g, which helps regulate blood pressure and supports heart health. The soluble fiber in chickpeas, which absorbs water from the large intestine, helps lower cholesterol levels, reducing the risk of heart disease.

5. Promote Skin Health

She also explained that chickpeas are a good source of zinc, which is beneficial for skin health, wound healing, and the immune system. They are also a source of biotin, also known as B7, which is also important for hair and nails.

6. Maintain Energy Levels

In addition, every 100 grams of chickpeas contains a good amount of iron, about 2.9 mg. Men and women over the age of 50 need 8.7 mg daily, while women between the ages of 19 and 49 should consume 14.8 mg daily.

7. Reduce the Risk of Cancer

The fiber in chickpeas may play a role in cancer prevention, explaining that this occurs by inhibiting the conversion of bile acids into harmful compounds that can damage cells and contribute to the development of cancer.

Chickpeas also contain antioxidants such as polyphenols and saponins, which help protect cells from oxidative stress and inflammation, promoting long-term health.