Just In
- 5 hrs ago Aditi Rao Hydari Marries Siddharth, Exploring Heeramandi Star's Ethnic Style Statements, Bookmark Now!
- 7 hrs ago Solar Eclipse 2024 Date And Time: Will It Be Visible In India? When And Where To Watch It, Deets Inside!
- 9 hrs ago Balenciaga Tape Bracelet: Is It Worth Spending A Bomb On Adhesive Looking Accessory? Know Our Take!
- 12 hrs ago In China, GenZ Workers Are Ditching Formal Attire For Pyjamas, Know The Reason Behind This
Don't Miss
- Movies Yeh Rishta Kya Kehlata Hai | THIS Actor Dismisses Rumours Of His Entry As Abhir In YRKKH: It Amazes Me…
- News Bengaluru-Tumkur Namma Metro Project: 19 Elevated Stations Proposed For 52.41 km Line
- Finance 45% Dividend: Maharatna Powerpack NBFC REC Turned Ex-Dividend; To Raise Rs 1,60,000 Crore Soon; BUY More?
- Automobiles Xiaomi SU7 Electric Car Launched – May End Apple Inc.
- Sports Rishabh Pant becomes first player to play 100 matches for Delhi Capitals: Check Top Five List
- Technology HONOR Pad 9 With Bluetooth Keyboard Up For Grabs At Rs 22,499 in India
- Education RSMSSB Junior Instructor Recruitment 2024; Apply online for 2500 Posts, Check out for more details
- Travel Explore Tamil Nadu's Diverse Wedding Venues
Pigeon Peas: 10 Health Benefits, Nutritional Value & Recipe
A perennial legume, pigeon peas are scientifically termed as Cajanus cajan. Pigeon peas are also called as red gram and are one amongst the most beneficial peas [1] in the legume family. It is commonly used in Indian and Indonesian cuisines. The small and oval shaped legumes come in various colours like yellow, brown etc. Pigeon peas are used for various purposes such as a windbreak to fodder, a canopy crop or food for livestock.
The pigeon peas are a good source of protein when compared to the other legumes in the family. It is a healthy choice of food, considering its low-fat content and high fibre and mineral content. The increasing prominence of pigeon pea [2] in the arena of health-conscious individuals is due to the important role the delicious peas has in improving your overall health. The remarkable flavour of the legume is another factor contributing to its significance.
The diverse blend of minerals, vitamins, dietary fibre, antioxidants and several other components has the potential to benefit your hair, metabolism and heart. Let's get to know more about the health benefits and advantages of the wonder legume, pigeon peas.
Nutritional Value Of Pigeon Peas
The energy content in 100 grams [3] of pigeon peas amount to 343 kcal. They have minute content of pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), and thiamine (0.643 milligrams).
100 grams of pigeon peas contain approximately
- 62.78 grams carbohydrates
- 21.70 grams protein
- 1.49 grams total fat
- 15 grams dietary fibre
- 456 micrograms folates
- 2.965 milligrams niacin
- 17 milligrams sodium
- 1392 milligrams potassium
- 130 milligrams calcium
- 1.057 micrograms copper
- 5.23 milligrams iron
- 183 milligrams magnesium
- 1.791 milligrams manganese
- 367 milligrams phosphorus
- 8.2 micrograms selenium
- 2.76 milligrams zinc.
Health Benefits Of Pigeon Peas
An excellent source of protein and minerals, the legumes can be regarded as the ultimate health food. It is encompassed of a variety of unique health benefits.
1. Prevents anaemia
The high folate content in the legumes [4] makes it a central ingredient to prevent the onset of anaemia. Your body does not have the proper amount of folate that is required for your body. The deficiency of folate content in your body causes anaemia, which can be overcome with the incorporation of pigeon peas in your daily diet. A single cup of pigeon peas each day can help you from the onset of anaemia.
2. Helps in weight loss
The most significant benefit of pigeon peas is its low-calorie amount, saturated fats and cholesterol. The dietary fibre content in the legumes [5] keep the stomach full for a longer period of time, avoiding the need to constantly eat or snack. The nutrient, as well as the dietary fibre content in the legume, contribute towards a better functioning of your metabolism and curbs unnecessary weight gain.
3. Boosts energy
Pigeon peas are a good source of vitamin B, as well as riboflavin and niacin. These components aid in enhancing your carbohydrate [6] metabolism and prevents the unnecessary storage of fat, thereby naturally boosting your energy levels. Pigeon peas improve your energy levels without causing any weight gain or fat development.
4. Reduces inflammation
The legumes are encompassed of anti-inflammatory properties which help in reducing swellings and other inflammatory issues. The organic compounds in pigeon peas act as the anti-inflammatory agents and reduce any inflammation [7] or swellings in your body. It is used as a quick relief, due to the speed at which pigeon peas reduce the levels of inflammation.
5. Improves growth and development
Protein, the building block of your entire body, is critical for the development and growth. The high amount of protein in the pigeon peas aid in the formation [8] of cells, tissues, muscles and bones. The protein content also helps in improving the normal healing process of your body, by helping with the regeneration of cells.
6. Balances blood pressure
The copious amount of potassium in pigeon peas helps regulate your blood pressure levels. Potassium acts as a vasodilator, that is, it reduces any blockage in the blood vessels and reduces your blood pressure. Regularly consuming pigeon peas can help clear out any blood vessel [9] blockages, and therefore are extremely beneficial for individuals suffering [10] from hypertension or any cardiovascular disease.
7. Improves immune system
We have all heard that most of the legumes, in comparison to the cooked ones, are more beneficial to your health [11] and your body when consumed raw. The notion applies to the pigeon peas as well because the raw legumes have more nutrients than the cooked ones. Eating the raw legumes can help you get all of the vitamin C, which can reduce by 25% if it is cooked. To get all the vitamins out of the legume to improve your immune system, consume it raw.
Vitamin C improves your immune system by stimulating the production of white cells and acts as an antioxidant. Thus, incorporation of the legume [12] in your diet can help improve your overall wellness and immunity.
8. Boosts heart health
Low cholesterol, and high potassium and dietary content in the legume plays a central role in improving your heart's health. The low range of LDL [13] cholesterol in pigeon peas deliver the relevant vitamins without causing any imbalance or development of saturated fat. The potassium content in the legume reduces your blood pressure and lowers the chances of any strain. Likewise, the dietary fibre helps maintain [14] the cholesterol balance and prevents the onset of atherosclerosis.
9. Improves digestive health
The rich supply of dietary fibre in the pigeon peas act as the central component improving your digestive health. The fibre content enhances [15] the nutrient absorption and the digestion process by adding bulk to the stool, and reduces any cause of strain or inflammation. The fibre content is responsible for the ease of bowel movements. Regular consumption of pigeon peas can reduce diarrhoea, bloating, constipation, and cramping.
10. Eases menstrual disorders
The fibre content in pigeon peas is beneficial in a variety of scenarios. One of the other important roles it plays is in easing the menstrual [16] disorders. Consuming pigeon peas during menstruation can help reduce the cramps and resultant [17] pain.
Warnings
There are no known negative effects caused by the most beneficial legume. However, certain cases of allergies have been reported which are caused by the components in the legume. If you find yourself being allergic to the legume, consult a doctor.
One other common side effect is flatulence.
How To Consume Pigeon Peas
The legumes are most beneficial when it is consumed raw.
Sprouted pigeon peas are great for your health.
You can cook pigeon peas - either by boiling the legume alone or incorporating it with other vegetables or anything of your choice
Healthy Recipe
Chicken with rice and pigeon peas
Ingredients
- 1/2 cup dried basmati rice
- 2 cups pigeon peas, drained
- 1/2 bunch coriander leaves, chopped
- 4 limes
- 4 skinless and boneless chicken breasts, visible fat removed
- 1 tablespoon salt
- 1 tablespoon freshly ground black pepper
Directions
- In a saucepan, add the rice, water, and ½ teaspoon salt.
- Bring to a boil over high heat.
- Reduce the heat to low, cover tightly, and simmer for 20 minutes.
- Remove from the heat.
- Stir in the beans and coriander leaves and cover to keep warm.
For Chicken
Squeeze
3
of
the
limes
and
cut
the
remaining
lime
into
wedges
for
serving.
Using
a
sharp
knife,
cut
3
or
4
crosswise
slashes
in
the
skinned
side
of
each
chicken
breast.
Put
the
chicken
on
the
prepared
pan
and
broil
4-6
inches
from
the
heat
source,
about
5
minutes
on
each
side.
Mix
Pile
the
rice
onto
a
warmed
serving
platter
and
top
with
the
chicken.
Serve
hot
with
the
lime
wedges
and
steamed
broccoli.
- [1] Morton, J. F. (1976). The pigeon pea (Cajanus cajan Millsp.): a high protein tropical bush legume. HortScience, 11(1), 11-19.
- [2] Uchegbu, N. N., & Ishiwu, C. N. (2016). Germinated Pigeon Pea (Cajanus cajan): a novel diet for lowering oxidative stress and hyperglycemia. Food science & nutrition, 4(5), 772-777.
- [3] USDA. (2016). Pigeon peas (Cajanus cajun), Raw, USDA National Nutrient Database.
- [4] Singh, N. P., & Pratap, A. (2016). Food Legumes for Nutritional Security and Health Benefits. In Biofortification of Food Crops (pp. 41-50). Springer, New Delhi.
- [5] Ofuya, Z. M., & Akhidue, V. (2005). The role of pulses in human nutrition: a review. Journal of Applied Sciences and Environmental Management, 9(3), 99-104.
- [6] Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Germinated Cajanus cajan seeds as ingredients in pasta products: Chemical, biological and sensory evaluation. Food chemistry, 101(1), 202-211.
- [7] Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Antioxidant and anti-inflammatory effects of pigeon pea (Cajanus cajan L.) extracts on hydrogen peroxide-and lipopolysaccharide-treated RAW264. 7 macrophages. Food & function, 3(12), 1294-1301.
- [8] Singh, U., & Eggum, B. O. (1984). Factors affecting the protein quality of pigeonpea (Cajanus cajan L.). Plant Foods for Human Nutrition, 34(4), 273-283.
- [9] Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). Daily potassium intake and sodium-to-potassium ratio in the reduction of blood pressure: a meta-analysis of randomized controlled trials. Journal of hypertension, 33(8), 1509-1520.
- [10] Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Vegetarian diets and blood pressure: a meta-analysis. JAMA internal medicine, 174(4), 577-587.
- [11] Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Clinical evaluation of extract of Cajanus cajan (Ciklavit®) in sickle cell anaemia. Journal of Tropical Pediatrics, 51(4), 200-205.
- [12] Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Expression of hemagglutinin protein of Rinderpest virus in transgenic pigeon pea [Cajanus cajan (L.) Millsp.] plants. Plant Cell Reports, 21(7), 651-658.
- [13] Pereira, M. A., O'reilly, E., Augustsson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Archives of internal medicine, 164(4), 370-376.
- [14] Farvid, M. S., Ding, M., Pan, A., Sun, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). Dietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies. Circulation, CIRCULATIONAHA-114.
- [15] Okafor, U. I., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Nutritional composition and antinutritional properties of maize ogi cofermented with pigeon pea. Food science & nutrition, 6(2), 424-439.
- [16] Pal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Biological activities and medicinal properties of Cajanus cajan (L) Millsp. Journal of advanced pharmaceutical technology & research, 2(4), 207.
- [17] Zu, Y. G., Liu, X. L., Fu, Y. J., Wu, N., Kong, Y., & Wink, M. (2010). Chemical composition of the SFE-CO2 extracts from Cajanus cajan (L.) Huth and their antimicrobial activity in vitro and in vivo. Phytomedicine, 17(14), 1095-1101.
- healthExclusive: New Year 2024: Let's Understand The Value Of Nutrition Resolution And Set Realistic Goals!
- healthCan Eating These Foods Trigger Tumour Growth?
- healthWeight Loss: 4 Habits That Make You Gain Weight And Not Burn Fat
- healthBudget-friendly Nutrition: How to Maintain a Healthy Diet without Breaking the Bank?
- healthIndian Cuisine: A Natural Solution To Chronic Pain Through Nutrition
- healthNational Nutrition Week 2023: Did You Know That These Nutrition Deficiencies Can Lead To Death?
- healthTeachers' Day 2023: Healthy Lunch Box Recipes For Busy Teachers in India
- healthIs Dal Good for Weight Loss?
- healthOnam Special: Traditional Superfoods To Try
- healthTo Peel Or Not To Peel: Should You Peel Carrots Before Eating?
- healthHealth Benefits Of Noorjahan Mango: This MP Fruit Cost You Upto Rs 1000 Per Piece
- healthDiabetes: Summer Nutrition Tips For Diabetes Patients