Black-eyed Pea

Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A.

The black-eyed pea (español: guisante de ojo negro) (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed peas get their name from their appearance. They’re cream-colored with a little black speck that resembles an eye. Although their name would make you think they’re a type of pea, black-eyed peas are actually beans.

Black-eyed peas have high levels of dietary fiber, which helps to promote regular bowel movements and improve digestive health. They are high in iron and in folate, a B vitamin needed to make normal red blood cells. Low levels of folate can cause anemia. Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. They are surprisingly high in vitamin A, with more than one-fourth of your daily vitamin A needs in one cup. Vitamin A helps maintain healthy skin and mucus membranes, and it produces the pigments in the retina of the eye. They are a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.

1 cup of black-eyed peas, cooked
calcium 211 mg (21% DV)
calories 160
carbohydrates 36 g
fat 0.6 g
fiber 8.2 g
folate 210 mcg (52.5% DV)
iron 1.9 mg (10.6% DV)
magnesium 86 mg (22% DV)
niacin 2.3 mg (11.5% DV)
phosphorous 84 mg (8.4% DV)
potassium 690 mg (19.7% DV)
protein 5.2 g
riboflavin 0.2 mg (11.8% DV)
thiamine 02 mg (13.3% DV)
zinc 1.7 mg (11.3% DV)
vitamin A 1305 IU (26% DV)
vitamin B6 0.1 mg (5% DV)
Source: Dr. Axe