Chickpeas (also known as garbanzo beans) are among the most nutrient-rich legumes you can include in your diet. Below, you'll find a detailed look at chickpeas nutrition, why they're so beneficial, and practical ways to enjoy them.
So, do you want to learn about the wonderful benefits of chickpeas, including the health and beauty benefits? This is the article for you if you love garbanzo beans, but also want to understand the nutrition facts of high fiber chickpeas.
I also share the connection between chickpeas and herpes. As well, as the benefits they provide for your hair. Get all the latest nutrition facts for chickpeas here.
They are a type of legume, also known as garbanzo beans. They are packed with protein, fiber, complex carbohydrates, and phytochemicals. In addition, they are a wonderful vegan protein food.
Often hailed as a super food, offer numerous health, beauty, and nutrition benefits. Rich in protein and dietary fiber, they help improve digestion and maintain muscle health. Additionally, their low glycemic index regulates blood sugar levels, making them a great choice for people with diabetes.
If you are vegan and struggle with protein intake, then I suggest trying out this tasty legume. Let's learn more about the health and beauty benefits too.
Top Health Benefits Of Chickpeas
So, are chickpeas good for you? Yes, they are fantastic for your body. But, how nutritious are chickpeas really?
They are an excellent source of soluble fiber, vitamin B6, folate, and vitamin C. Healthy minerals including zinc, manganese, phosphorus, iron, and magnesium are all contained inside these tiny powerhouse plant-based proteins. You can typically find them in many Mediterranean dishes.
Chickpeas & Fiber For Gut Health
Garbanzo beans contain soluble fiber, which can improve digestion and even help manage weight. They contain up to 75% insoluble fiber, which acts as a prebiotic, promotes healthy gut bacteria, and can help eliminate toxins from the body.
Beauty Benefits of Chickpeas (Garbanzo Beans)
Beauty-wise, garbanzo beans, are loaded with antioxidants and vitamins that can enhance skin health and help combat signs of aging. Their high content of essential minerals like iron, zinc, and magnesium supports well-being and promotes healthy hair and nails.
Incorporating chickpeas into your diet can provide a wide range of nutrients essential for maintaining optimal health and beauty.Chickpeas are also rich in zinc. Zinc in chickpeas helps support clear skin. Zinc is a mineral known to help keep skin clear, maintain a healthy scalp, and even promote hair growth.
So what is the connection between chickpeas and herpes?
Can You Get Rid of Herpes By Eating Chickpeas?
Did you know that studies have shown zinc can help deactivate the herpes virus that leads to cold sores?
If you tend to suffer from cold sore outbreaks, you might want to try including foods rich in zinc, like chickpea.
This high fiber, protein rich legume also contains a good amount of vitamin B6. Vitamin B6 is the vitamin that aids in the formation of oxygen-carrying red blood cells.
When an individual is deficient in vitamin B6, hair cells might become compromised resulting in slow hair growth, excessive shedding, or even hair breakage.
Chickpea Key Nutrients
Vitamin B6 | Folate | Vitamin C | Zinc | Manganese | Phosphorus | Copper | Iron | Soluble fiber
Chickpea Nutrition Facts
Here's a quick breakdown for chickpea nutrition facts.
*Per ¼ cup (60 grams) serving of chickpeas.
- Fiber | 3 grams
- Carbohydrates | 8 grams
- Protein 3 grams
- Vitamin C | 1% DV
- Vitamin B6 | 22% DV
- Manganese | 25% DV
- Folate | 4% DV
- Zinc | 3% DV
- Iron | 10% DV
- Copper | 5% DV
- Magnesium | 5% DV
- Phosphorus | 5% DV
- Choline | 4% DV
Chickpea Eating Suggestions
Aim to eat ¼ cup-sized portion three or four times a week. When using canned, be sure to drain and rinse under cold running water. While using the dried version, soak overnight before cooking.
This delicious protein source is also great added to salads, soups, and stews. Make a great hummus dip for snacking on fresh crunchy veggies. You can also use hummus as a healthy alternative to mayonnaise.
Roasting them makes for a great snack instead of eating chips. You can jazz them up by adding various spices. I have a great recipe for sour cream & onion roasted chickpeas, found in the Beauty Nutrition Index Cookbook. You can purchase the cookbook here.
Also try these delicious chickpea recipes:
- Simple Quinoa Chickpea Salad with Dijon Mustard Salad Dressing
- Simple Chickpea Red Curry Recipe
- Green Goddess Hummus Recipe
How To Add Chickpeas To Your Diet
There are endless ways to enjoy chickpeas! Whether you cook them from dry or use canned, they're one of the most versatile pantry staples.
💡 Tips:
- Rinse canned chickpeas to reduce sodium.
- Soak dried chickpeas overnight before cooking for better texture and digestibility.
- Mash or blend chickpeas into dips, spreads, or batters.
🥗 Delicious Ideas:
- Toss into salads or grain bowls for extra fiber and protein.
- Blend into creamy hummus or roasted garlic dips.
- Add to soups and stews for heartiness and nutrients.
- Roast with olive oil and sea salt for a crunchy, savory snack.
- Mix into veggie burgers or falafel for a plant-powered meal.
A Holistic Take on Chickpeas Nutrition
From a holistic nutrition perspective, chickpeas are a grounding food. They nourish both body and mind. Their combination of fiber and protein supports blood sugar balance, while their earthy flavor brings warmth and stability to your meals.
Whether you're working on gut healing, glowing skin, or hormone balance, chickpeas can be a foundational part of your wellness rhythm.
Let's Discuss Nutrition Facts & Health Benefits From Eating Chickpeas!
I would love to hear what your favorite recipe is. Were you surprised to learn about the connection between chickpeas and getting rid of herpes? Let me know in the comments below.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
🌿 Try These Chickpea Recipes
Explore more recipes featuring chickpeas, from nourishing soups to protein-packed bowls that make healthy eating simple and delicious.
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