The Nutrients in Chickpeas

The Nutrients in Chickpeas

Chickpeas are a source of many useful nutrients. As they are a rich source of fibre, carbohydrates, proteins, vitamin B group, some minerals and others below:


This is also known as vitamin B9 or folic acid, which is a necessary vitamin for the production of red blood cells and genetic material. This in turn plays an important role in controlling the transmission of qualities in heredity. Therefore directing the cell to perform its daily functions and folic acid helping the growth of tissues. It also increases appetite and promotes the formation of digestive juices.


Iron is the main element in the formation of the haemoglobin protein. This transports oxygen from the lungs to various tissues, and it is also included in the formation of the myoglobin protein responsible for muscle metabolism and connective tissue health. Iron also has an important role in nerve development, physical development, cell functions and formation certain hormones.

Is Flavones

These are a class of phytoestrogens that are widely found in soybeans. These substances may help reduce the risk of developing age-related diseases such as cardiovascular diseases, osteoporosis, some types of hormone-dependent cancers, and loss of cognitive function.

The benefits of chickpeas

Reducing the risk of developing type 2 diabetes

Chickpeas contain dietary fibre and mineral magnesium that will contribute to improving the levels of fat and sugar in the blood.

Reducing blood pressure

Chickpeas can be consumed as part of the hypertension diet, as it is one of the healthy and available options. It is also worth noting that the hypertension diet, or the so-called Dietary Approaches to Stop Hypertension, is a diet to reduce the risk of developing high disease Blood pressure by reducing sodium intake, and eating various foods rich in nutrients that contribute to lowering blood pressure.

Reducing Inflammation

Adding legumes to the daily diet contributes to reducing indicators of inflammation. Some additives to chickpeas, such as: olive oil, may help reduce the risk of chronic inflammation, and sesame seeds also contribute to reducing the two indicators whose elevation is associated with arthritis. For example C-reactive protein and interleukin-6, because they have antioxidant properties that reduce infections.

Contribution to weight control

People who eat chickpeas regularly are 53% less likely to develop obesity than others. The high protein and fibre content in chickpeas may help control weight. Consumption of chickpeas by women who do not suffer from any health problem may help control their weight by reducing appetite and the amounts of food they eat.

Promote digestive health

Chickpeas contain a high amount of fibre, which may contribute to supporting the health of the digestive system. It also enhances intestinal health by contributing to stimulating the sexual activity of a beneficial bacterium found in the digestive system called faecal bacterium prausnitzi. In addition it is useful for nourishing colon cells and health. It has been observed to increase the proliferation of another type of bacteria, which is bifid bacterium and decrease the growth of pathogenic bacteria.

Most of the fibers in chickpeas are water-soluble fibers that form a gel in the digestive system, and thus it can help increase the number of good bacteria and reduce the risk of pathogen growth, which leads to lowering the risk of some digestive problems Such as: irritable bowel syndrome and colon cancer, in addition to helping the body excrete waste more efficiently.

Reduce blood cholesterol levels

Despite the lack of a lot of research and studies that show the effect of eating hummus in the levels of fat in the body, but there is some evidence showing his role in helping to lower cholesterol levels and overall bad is simple. The fibre in chickpeas reduces the level of total cholesterol and bad cholesterol in the body, which reduces the risk of heart disease.

Reducing the risk of colon cancer

Chickpeas contain selenium and beta-carotene. This acts as antioxidants and contributes to reducing free radicals. The Office of Dietary Supplements, known for short as ODS, stated that selenium may reduce the risk of cancer and the fiber in chickpeas also contributes to reducing Colorectal cancer risk. Chickpeas help to boost the production of butyrate in the human body, a short-chain fatty acid that reduces cell proliferation and stimulates apoptosis. This may reduce the risk of colon and rectal cancer, and chickpeas contain many other compounds, such as: lycopene, saponins, and a substance called Biochanin, to reduce the risk of certain types of cancer.

Reducing the risk of osteoporosis

Chickpeas contain iron, calcium, and other nutrients that support the structure and strength of bones in the body, which may reduce the risk of osteoporosis. It can reduce menopausal symptoms and osteoporosis caused by a decrease in the level of the hormone estrogen in the body.

Promote mental health

The choline content of chickpeas contributes to supporting brain and nervous system functions, it affects mood, memory, learning, as well as muscle control and metabolism.

Chickpeas side effects


People with sensitivity to soy may also suffer from an allergic reaction when eating other legumes, such as: peanuts, beans, lentils, chickpeas, and liquorice, and the severity of allergic symptoms varies from person to person:

  • Nausea, vomiting, and diarrhoea.
  • Abdominal pain.
  • Dizziness Fainting.
  • Itching.
  • Urticarial Atopic dermatitis or eczema.
  • Tingling or swelling of the lips, throat or tongue.
  • Shortness of breath.
  • Anaphylaxis Wheezing.

Canned chickpeas

Bisphenol A is a manufactured chemical and is found in the inner coating of food containers, although this substance is considered safe in a low quantity, such as available in cans, according to the Food and Drug Administration Known for short as the FDA, but it may harm health. Its negative effect on people with irritable bowel syndrome: legumes such as beans, chickpeas, lentils , soybeans and peas contain one of the types of carbohydrates that are difficult to digest, namely FODMAP which leads to their exposure to fermentation from intestinal bacteria, and this causes gases.

Consuming foods containing FODMAPs may cause other side effects in some people, such as:

  • Abdominal pain.
  • Flatulence diarrhea.
  • Pains.

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