Cowpeas are a very important legume crop in many parts of Asia, Africa, and other arid parts of the world. These versatile and hardy peas from the Vigna genus are able to grow in harsh, unforgiving climates, providing people in those areas with a dense form of nutrients. For more than 4,000 years, cowpeas have likely been cultivated in these regions of the world. Given the high nutrient density of the beans, they have demonstrated a number of health benefits. [rx]
While the beans are the primary focus of the cowpea plant, the leaves, pea pods, and green peas are also edible and can deliver a powerful burst of nutrients and minerals to the human body. In culinary traditions, cowpeas were important complementary dietary items to traditional grain-based meals, as they are packed with protein. From bean salads and soups to cakes and stand-alone vegetarian dishes, cowpeas are easy to prepare and provide far more nutrition than many other legume species. [rx]
| Cowpeas leaves Quick Facts | |
|---|---|
| Name: | Cowpeas leaves |
| Scientific Name: | Vigna sinensis (L.) Savi |
| Calories | 12 Kcal./cup |
| Major nutrients | Vitamin B1 (11.33%) Vitamin C (10.89%) Manganese (9.48%) Copper (9.11%) Vitamin B9 (8.00%) |
Cowpeas also called black-eyed peas usually cultivated for their edible beans but few grow it as a vegetable. The tender leaves and young pods are used for preparing nutritious vegetable dishes. In contrary to other leafy vegetables, cowpeas require less maintenance. It thrives in poor soils as well and is also a drought-resistant. It does not require huge acres of land for its cultivation. In countries such as Kenya, Southeast Asia, and other African countries, cowpeas farming has become more prevalent. In Kenya, cowpeas leaves are known as Kunde.
Nutritional value of Cowpeas, leafy tips, cooked, boiled, drained, without salt
Calories 12 Kcal. Calories from Fat 0.45 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 48.39 g | N/D |
| Energy | 12 Kcal | N/D |
| Energy | 49 kJ | N/D |
| Protein | 2.48 g | 4.96% |
| Total Fat (lipid) | 0.05 g | 0.14% |
| Ash | 0.6 g | N/D |
| Carbohydrate | 1.48 g | 1.14% |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 37 mg | 3.70% |
| Iron, Fe | 0.58 mg | 7.25% |
| Magnesium, Mg | 33 mg | 7.86% |
| Phosphorus, P | 22 mg | 3.14% |
| Potassium, K | 186 mg | 3.96% |
| Sodium, Na | 3 mg | 0.20% |
| Zinc, Zn | 0.13 mg | 1.18% |
| Copper, Cu | 0.082 mg | 9.11% |
| Manganese, Mn | 0.218 mg | 9.48% |
| Selenium, Se | 0.5 µg | 0.91% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.136 mg | 11.33% |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.77% |
| Vitamin B3 (Niacin) | 0.534 mg | 3.34% |
| Vitamin B5 (Pantothenic acid) | 0.024 mg | 0.48% |
| Vitamin B6 (Pyridoxine) | 0.072 mg | 5.54% |
| Vitamin B9 (Folate) | 32 µg | 8.00% |
| Folate, food | 32 µg | N/D |
| Folate, DEF | 32 µg | N/D |
| Vitamin C (Ascorbic acid) | 9.8 mg | 10.89% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 15 µg | 2.14% |
| Vitamin A, IU | 305 IU | N/D |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.014 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.011 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.002 g | N/D |
| Fatty acids, total monounsaturated | 0.005 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.003 g | N/D |
| Erucic acid 22:1 (docosenoic acid) | 0.002 g | N/D |
| Fatty acids, total polyunsaturated | 0.022 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.013 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.009 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Nutritional experts have discovered that leaves encompass more nutritional value. Cowpeas leaves are an excellent source of vitamins as well as antioxidant serving multiple health benefits. Leaves have a high content of fiber. The leaves are useful to treat diabetic, cardiovascular and overweight conditions.
Leaves
The plant bears alternate and 3-foliolate leaves with ovate stipules about 0.5 to 2 cm long usually spurred as the base. Petioles are grooved above, swollen at base measuring 15 to 25 cm long. Leaves have ovate to rhombic to lanceolate leaflets about 7-14 cm × 4-10 cm long. Apical ones are symmetrical, glabrous or slightly pubescent and basal ones are asymmetrical.
21 Possible Health Benefits of Cowpeas
Cowpeas, aka Black-eyed peas, are highly nutrient riched, having an array of all the essential minerals, vitamins, and protein in each serving. There are also many micronutrients found in their beans, such as folate, iron, copper, and thiamine.
In addition to nutrients, cowpeas are also full of polyphenols that are chemical compounds that act as antioxidants in the human body to remove free radicals, repair and prevent cell damages, and provide overall well-being.
Packed with several nutritions values and components, cowpeas are associated with various effective health benefits. Let’s see them here.
1. Keep Cholesterol Levels on Check
Cowpeas are beneficial in keeping cholesterol levels in check. The source of dietary fiber and protein in these beans is a substance to decrease the bad cholesterol levels in the blood plasma. The steroid compounds present in the beans are called phytosterols that are powerful in maintaining normal cholesterol levels.
2. Controls Blood Cholesterol
The glycemic index is the main reason that increases the sugar levels in the blood. Luckily, cowpeas are lower in this glycemic index than other grains. A few studies demonstrate that following the low glycemic index diet is medically beneficial for the blood lipid profile in the body. Hence, beans are another remedy to maintain standard blood cholesterol levels.
3. Regulates Blood Sugar Levels
Cowpeas with soluble fiber help absorb the excessive sugar content in the blood, making it an ideal food for diabetic patients. The low glycemic index values of cowpeas help regulate the sugar levels of the blood.
4. Treats Cardiovascular Ailments
Thiamine, also called Vitamin B1, is found in various vitamin B complex supplements and products. It is an essential vitamin for neurotransmitters’ reactions, aka acetylcholine that passes the actions and messages from the brain to the muscles and nervous system of the body.
The clinical studies show that Vitamin B1 prevents heart ailments and maintains the functions of ventricles in the heart. Eating thiamine rich foods like Cowpeas keeps you away from cardiovascular diseases.
A study involving 42 women has shown that following a low-calorie diet, including a cup of legumes in a day for six weeks, reduced the blood sugar levels, triglyceride, and waist circumference significantly than a controlled group.
5. Keeps Fatal Diseases Away
Lignin is another powerful component present in cowpeas that is typically a group of phytoestrogens that help prevent various fatal diseases like cancer, hypertension, stroke, fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis, etc.
6. Treats Stomach and Pancreatic Problems
There are very few foods that can handle conditions of the spleen, stomach, and pancreas where cowpeas are one of them. The pack of nutritions in cowpeas helps tone the body organs and regulate their functions.
7. Cures Urination Problems
Intaking cowpeas can effectively heal the urination problems like uneasiness. Leucorrhea (abnormal vaginal discharge) is also said to be treated by eating cowpeas regularly.
8. Aids in Weight Loss
Cowpeas are low in fat, calories, and sodium that making it a beneficial remedy for healthy weight loss. Additionally, the beans are completely free of cholesterol. These attributes contribute to a healthy diet for overweight people who are working on shedding off weight.
9. Prevents Cancer
Ascorbic acid, also is known as Vitamin C, is a natural antioxidant that can fight against free radicals, tumors, and cancer cell growth. The harmful free radicals that affect the human body with excessive oxidative stress can be treated with Vitamin C. With that said, Cowpeas are having a high amount of vitamin C. On regular consumption, these beans can reduce the free radical rate, and thereby reducing the various health risks and preventing you from being prone to Cancers.
10. Prevents Anemia
Anemia can be better treated with Iron. Cowpeas are a rich source of Iron; hence it helps to cure anemia. The body’s protein metabolism is assisted by iron that is important for the production of hemoglobin in the blood and RBCs, thereby reducing the risks of anemia because it is caused due to deficiency of hemoglobin and red blood cells.
Anemia is a severe health condition that quickly makes the person weak by affecting the body organs and lowering immunity and energy levels. Without proper energy and low immunity, our body experiences poor brain functioning. The survey was done by WHO showed that low iron levels and genetic disorders are the main reasons for most of anemia cases.
11. Supports a Healthy Metabolism
The presence of copper, potassium, folate, and several other antioxidants in the cowpeas aid in maintaining a healthy metabolism when intake regularly. Almost 50 different actions of metabolic enzymes in the body require Copper. A cup of cowpeas contains 0.458 mg of copper. All the metabolic reactions are essential to keep the string metabolism.
12. Helps Maintain Strong Bones
The amount of calcium and phosphorus is high in cowpeas. These minerals are essential to strengthen the bones. The bone metabolism enzymes can be regulated by Manganese that helps in bone formation. The mineral density of bones is assured by phosphorus, which prevents fracture, bone break, and osteoporosis.
We need to maintain the standard levels of calcium and phosphorus to have healthy bones. In that case, cowpeas contain 4% calcium, 38% phosphorus, and 35% manganese. Vitamin D and minerals such as zinc, calcium, magnesium, copper, and boron in cowpeas are beneficial in treating fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis in women.
13. Encourages Mental Health
We need both our body and mind to be stable to lead a healthy life. Most of the people nowadays are more affected by mental illness than physical ailments. The pressure, stress, anxiety, and even more things severely affect and prevent them from their normal lifestyle.
Tryptophan is an amino acid that aids in curing certain mental disorders like anxiety, insomnia, and it also helps to get a good sleep at night. The neurotransmitters are responsible for maintaining our mental energy, controlling the moods, and appetite. Tryptophan directly influences and assists these neurotransmitters. The level of histidine can be improved by eating cowpeas as it contains 0.41mg of histidine in a cup of serving size, which is equal to 33% of daily recommended value.
14. Heals and Repairs Muscle Tissue
The presence of Isoleucine in cowpeas helps to increase body endurance and repairs muscle tissue. This compound can also promote the bleeding of the injury.
The amino acids in the body improve the overall energy. In this way, cowpeas contain three amino acid chains, such as isoleucine, leucine, and valine, which speed up the recovery of muscle damages. The same amino acid chain helps in regulating the level of sugar in the blood.
A cup of thoroughly boiled cowpeas contains 0.53 g Isoleucine, 1.01 g leucine, and 0.63 g Valine.
15. Supports Immune system
Vitamin A and C are high in cowpeas, which can boost and improve the body’s immunity. Including the cowpeas in your regular food diet can remove the microbes that cause various infections and illnesses.
Additionally, cowpeas have threonine that stimulates the production of antibodies, and thus it helps to improve the immune system. Threonine is an amino acid that offers glycine and serine essential compounds for muscle tissue, collagen, and elastin production. These compounds assist in maintaining strong and healthy muscles and tissues.
All the grains are a good source of vitamins and amino acids that enhance your body strength and endurance, where the cowpeas are even more nutritious.
16. Prevents Cold Sores
The presence of lysine in the cowpea lowers the cold sores or genital herpes, and it also speeds up the healing time. Eating cowpeas regularly can reduce cold sores. A cup of cowpeas (171 g) contains 0.90 g of lysine that is equal to 27% Daily Value required.
17. Prevents Depression
Cowpeas contain an amino acid called phenylalanine that can prevent depression. The studies on this amino acid showed that phenylalanine could be a powerful remedy for healing depression in men and women.
The mood swings and disturbances were improved as phenylalanine was given because of the increment in chemical production such as dopamine and norepinephrine.
The study proved that consuming foods that contain high amounts of phenylalanine can reduce depression, migraines, sleeping disorders like insomnia, and so on. Thus, cowpeas can effectively lessen depression.
18. Maintains Bowel Movements
The dietary fibers in the beans promote and soften the stool. With that, cowpeas reduced constipation with bulky stool. The fiber compounds absorb the water, so the bulk is added to the stool. Any food diet that includes high fiber content minimizes the risks of pouches in the colon and hemorrhoids.
19. Prevents Birth Defects
Folate, aka Vitamin B9, contributes to reducing the risks of neural tube defects. Folate deficiency can lead to severe congenital disabilities, like heart and limb malformations. The fetus cells need folate to grow and replicate the DNA. So, pregnant women are advised to take vitamin tablets and supplements to have a healthy pregnancy. Fortunately, cowpeas are rich in folate (vitamin B9); for instance, a cup of cowpeas contains 356 micrograms of folate that is 89% of daily recommended value.
20. Prevents insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">Diabetes
As we already have seen, cowpeas are rich in magnesium, which is vital for maintaining the body’s standard glucose and carbohydrate metabolism. The studies found that having magnesium-rich foods can lower the risks of type 2 insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes by 15 %. Medicinal researches show that magnesium can enhance the sensitivity of insulin.
While the deficiency of magnesium may reduce the secretion and sensitivity of insulin.
However, know that it can prevent insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes and can’t cure it. The cowpeas contain 27% of carbohydrates that may stimulate glucose levels, so those who have chronic diabetes must contact the doctor before eating it.
21. Aids in Digestive Health
Cowpeas are a source of soluble fiber that is a crucial nutrient for digestion. The clinical studies summarized that eating soluble fiber-rich foods can gradually improve the regularity and frequency of stools in constipation problems. This soluble fiber in cowpeas and other vegetables can work as a prebiotic that enhances the growth of goodwill bacterias in the gut and helps grow a healthy microbiome. These beneficial bacteria growth aids in digestive health, reduce inflammation, improve immunity, and lower cholesterol levels.
Various other studies found that fiber can prevent digestive problems like stomach ulcers, hemorrhoids, and acid reflux.
Benefits of Cowpea for Skin
Cowpeas are full of vitamins, protein, and minerals that make it excellent for improving skin health. The antioxidants found in the beans are set to reduce and prevent the aging signs, heal skin irritations, scars, and protect the skin from infections, inflammation, and UV radiations.
Legumes are rich in vitamin C and contain detoxifying and anti-inflammatory properties. All these are essential for healthy glowing skin.
The high protein level in the beans helps speed up the cellular damage and growth of new tissues. It is said that cowpeas with all nutritional content make anyone look younger and active.
1. Delays Signs of Aging
Cowpeas contain two essential vitamins for skin health, such as A, C, and also a high level of antioxidants. All these values contribute to preventing skin cell damages due to harmful free radicals.
These two vitamins gradually repair the cells and heal the skin. The anti-oxidative properties in the beans avoid symptoms of aging like spots, wrinkles, dark circles, etc.
2. Nourishes Skin
Being a protein-rich grain, cowpeas are very good for the skin. In addition to the cell repair abilities, cowpeas are also helpful in cleaning the stomach and removing worms using its dietary fiber. It naturally nourishes the skin and brings a healthy glow.
Benefits of Cowpea for Hair
Cowpeas can facilitate hair growth. The beans are high in protein, which is the essential nutrition you need for long hair.
So, increasing the intake of cowpeas can improve the protein value in your body and thereby help in hair growth.
1. Offers Shine to Hair
Antioxidant properties of cowpeas are also helpful in benefiting hair growth.
To maintain the health of tresses, make them shiny, and make them strong, cowpeas are an effective remedy.
2. Fights Hair Loss
These small beans can do wonders against hair loss.
Those who suffer from adequate hair fall can add cowpeas to their regular diet to see the effective results in a short time.
Culinary uses
- Boil the leaves or fry it and serve it with porridge.
- Sundry the boiled leaves to use later.
- In Botswana and Zimbabwe, leaves are boiled, kneaded to a pulp, squeezed into small balls, and then dried.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949128/
- https://link.springer.com/book/10.1007/978-0-387-30443-4
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/
- https://www.ams.usda.gov/grades-standards/vegetables
- https://www.nal.usda.gov/fnic/fruit-and-vegetable-information
- https://plants.usda.gov/home/plantProfile?
- https://www.ers.usda.gov/topics/crops/vegetables-pulses/
- https://www.fas.usda.gov/commodities/fruits-and-vegetables
- https://www.ers.usda.gov/data-products/vegetables-and-pulses-data/vegetables-and-pulses-yearbook-tables/
- https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables
- https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-fruits-vegetables-and-fish
- https://www.fda.gov/media/70792/download
- https://www.who.int/elena/titles/fruit_vegetables_ncds/en/
- https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/fruit-vegetable
- https://www.sciencedirect.com/topics/food-science/fruit-vegetable
- https://www.sciencedaily.com/vegetables
- https://doi.org/10.1016/B978-0-12-823380-1.00013-7
- https://www.researchgate.net/publication/227160213_Vegetables_and_Vegetable_Products
- https://www.researchgate.net/journal/Journal-of-Vegetable-Crop-Production-1540-7357
- https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
- https://www.cdc.gov/pcd/issues/2016/16_0259.htm
- https://onlinelibrary.wiley.com/doi/book/10.1002/9780470958346
- https://www.gbif.org/species/
- https://en.wikipedia.org/wiki/Vegetable
- https://en.wikipedia.org/wiki/List_of_root_vegetables
- https://en.wikipedia.org/wiki/Leaf_vegetable
- https://en.wikipedia.org/wiki/List_of_vegetables
- https://en.wikipedia.org/wiki/Lists_of_foods
- https://www.fao.org/fruits-vegetables-2021/en/
- https://www.itis.gov/servlet/SingleRpt/SingleRpt?
- https://www.fao.org/in-action/inpho/crop-compendium/fruits-vegetables/en/
- https://www.fao.org/family-farming/detail/en/c/1364793/
- https://books.google.com/books/about/Vegetables.html?id=Ce_wAAAAMAAJ
- https://books.google.com/books/about/Vegetables.html?id=6jrlyOPfr24C
- https://www.self.com/topic/vegetables
- https://www.cabi.org/isc/datasheet/
- https://www.myplate.gov/eat-healthy/vegetables
- https://www.nature.com/articles/162910b0
- https://www.tandfonline.com/doi/abs/10.1080/13669870802380825
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008552.pub2/abstract
- https://www.forbes.com/sites/daphneewingchow/2021/02/28/five-reasons-why-sea-vegetables-could-be-the-future-of-produce/
- https://pfaf.org/USER/Plant.aspx?
- https://plants.ces.ncsu.edu/plants/
- https://plants.ces.ncsu.edu/plants/
- http://www.theplantlist.org/
- https://www.nutritionvalue.org/
- https://www.stylecraze.com/articles/benefits-of-cowpeas-for-skin-hair-and-health/
- https://www.moolihai.com/benefits-of-cowpeas/
- https://www.organicfacts.net/cowpea.html
- https://tinyqualityhome.com/health-benefits/benefits-of-cowpeas/
- https://www.bbcgoodfood.com/howto/guide/health-benefits-peas
- https://en.horyou.com/member/marie-louise-kongne/news/cowpeas-leafy-tips-nutrition-and-benefits
