Cowpeas Leafy Tips (Raw) – Nutritional Information & Health Benefits
Cowpeas, also known as black-eyed peas, are not only delicious but also a nutrient-packed addition to your diet. Their tender leafy tips, when consumed raw, offer an impressive array of health benefits, contributing to a well-balanced and wholesome diet. These leafy greens are rich in essential vitamins and minerals, providing valuable support for overall health and wellness. Here, we explore the nutritional profile of raw cowpeas leafy tips, along with key health benefits.
Nutritional Breakdown of Cowpeas Leafy Tips (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 29.0 kcal |
| Protein | 4.1 g |
| Total Fat | 0.25 g |
| Saturated Fat | 0.066 g |
| Carbohydrates | 4.82 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 63.0 mg |
| Iron | 1.92 mg |
| Magnesium | 43.0 mg |
| Phosphorus | 9.0 mg |
| Potassium | 455.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.29 mg |
| Copper | 0.191 mcg |
| Manganese | 0.509 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 36.0 mg |
| Thiamin (Vitamin B1) | 0.354 mg |
| Riboflavin (Vitamin B2) | 0.175 mg |
| Niacin (Vitamin B3) | 1.12 mg |
| Vitamin B6 | 0.177 mg |
| Folate | 101.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Cowpeas Leafy Tips (Raw)
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Rich in Protein
Cowpeas leafy tips are an excellent source of plant-based protein, containing 4.1 grams per 100 grams. Protein is essential for muscle repair, immune function, and overall growth. -
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Packed with Vitamins & Minerals
These greens provide an array of essential vitamins and minerals. They are notably high in Vitamin C (36.0 mg), supporting immune health and collagen production, and Vitamin A (36.0 mcg), which plays a key role in eye health and skin maintenance. The high calcium content (63.0 mg) also helps in maintaining strong bones and teeth. -
Boosts Iron Levels
With 1.92 mg of iron per 100 grams, cowpeas leafy tips contribute to healthy red blood cell production and can be particularly beneficial for individuals at risk of iron deficiency. -
High in Potassium
The potassium content (455.0 mg) helps regulate fluid balance, nerve function, and muscle contractions, making these leafy greens a great addition to your diet for maintaining heart health and overall vitality. -
Supports Metabolism
Cowpeas leafy tips are a good source of B-vitamins, including thiamin (0.354 mg), riboflavin (0.175 mg), and niacin (1.12 mg). These nutrients help the body convert food into energy and support proper nervous system function. -
Rich in Magnesium & Zinc
Magnesium (43.0 mg) and zinc (0.29 mg) contribute to a healthy immune system and proper muscle function, while magnesium also plays a role in bone health and regulating blood pressure. -
Antioxidant Properties
The vitamin C content, along with other nutrients like manganese (0.509 mg), offers antioxidant benefits, which can help protect cells from oxidative damage and reduce inflammation in the body. -
Low in Calories
At just 29.0 kcal per 100 grams, cowpeas leafy tips are an excellent choice for those looking to maintain or lose weight while still consuming nutrient-dense foods.
Dietary Preferences
- Vegan & Vegetarian Friendly: Cowpeas leafy tips are naturally plant-based, making them suitable for vegan and vegetarian diets.
- Gluten-Free: This ingredient is naturally free from gluten, making it safe for those with gluten sensitivities or celiac disease.
- Low-Fat: With only 0.25 grams of fat per 100 grams, these greens are a great choice for those following a low-fat diet.
- Low in Carbs: The carbohydrate content (4.82 grams) makes it suitable for those following low-carb or ketogenic diets.
- Dairy-Free & Nut-Free: Cowpeas leafy tips contain no dairy or nuts, making them a good option for individuals with these common food allergies.
Cooking and Usage Tips
- Fresh Addition to Salads: Raw cowpeas leafy tips can be used as a nutritious and flavorful addition to salads. Their mild flavor pairs well with other fresh greens, or as a topping for grain bowls.
- Smoothies and Juices: Incorporate them into smoothies or juices for an extra boost of vitamins and minerals.
- Sauté or Stir-Fry: While they can be eaten raw, you can also sauté or stir-fry cowpeas leafy tips for a delicious, tender texture. Pair them with garlic, onions, and a dash of olive oil for a simple, nutritious side dish.
- Add to Soups & Stews: Add the fresh or cooked leaves to soups, stews, or curries to enhance their nutritional profile.
- Herbal Infusions: The leaves can be used in herbal teas or infused water for a gentle flavor and added benefits.
Allergen Information
Cowpeas leafy tips do not contain any of the top common allergens, including gluten, dairy, nuts, or soy. However, it’s always advisable to consult with a healthcare provider if you have any known sensitivities or allergies to legumes.
Conclusion
Cowpeas leafy tips are a highly nutritious, low-calorie food that provides a wide range of essential nutrients, including vitamins, minerals, and antioxidants. Whether enjoyed raw in salads, added to cooked dishes, or used in smoothies, these versatile greens offer an easy and flavorful way to support overall health and well-being. They are especially beneficial for those looking to increase their intake of plant-based proteins, vitamins, and minerals. Incorporating cowpeas leafy tips into your diet can help promote healthy digestion, boost your immune system, and support healthy skin and eyes.
Note: Always wash leafy greens thoroughly before consuming to remove any pesticides or contaminants.
