Black chana benefits have a lot. Black chana is a good source of minerals like magnesium and potassium, which will help to prevent high blood pressure and reduce bad cholesterol levels, hence it will boost heart health. Additionally, eating black chana regularly will promote the production of butyrate, a fatty acid that reduces inflammation. Here we are going to discuss the benefits of black chana and its nutrition.
Black Chana Benefits
Cuts Down Cholesterol Levels
Chickpeas being high in soluble fiber, prevent bile acids from getting absorbed into the body and reduce the levels of LDL cholesterol and total triglycerides. In fact, studies reveal that the amounts of dietary fiber found in black chana are far more superior and effective than compared to other legumes.
Rich In Iron
Boiled and roasted Kala Chana is a must-have in your diet plan if you are suffering from anemia. It plays a crucial role in improving the levels of hemoglobin for transporting oxygen to various body parts. Being rich in iron, it is also recommended for pregnant and lactating mothers in limited quantities.
A Powerhouse of Phytochemicals
Black Chana contains a wide range of phytochemicals including carbohydrates, amino acids, proteins, flavonoids, iron, phosphate, chloride, etc. These phytochemicals serve as antioxidants and prevent various cancers. Regular intake of black chickpeas strengthens bones and reduces hot flushes in menopausal women.
Kala Chana is an amazing source of protein. If you are a vegetarian and are worried to find your source of protein, black chickpeas come to your rescue. It has a whopping amount of 11 grams for every 100 grams of serving and it aids in repairing tissues, manages biochemical reactions, provides a connective framework of certain structures in skin, hair, and nails, and keeps bones, ligaments stronger.
Aids in Digestion
The rich amounts of fiber available in Kala Chana aid indigestion. It adds bulk, prevents constipation, and eases stress on the intestines. Ayurveda suggests eating a fistful of soaked black chickpeas in the morning to avoid various digestive disorders.
Regularizes Blood Sugar
The complex carbs in black chana digest slowly and the soluble fiber regulates the absorption of sugars into the blood. The low glycemic index of chickpeas is 28, it prevents sudden spikes in blood sugars, keeps you satiated for longer hours thus avoiding hunger pangs.
Stimulates Weight Loss
It is a well-known fact that foods rich in fiber reduce hunger and aid in losing weight. While soluble fiber facilitates bile excretion for smooth digestion and insoluble fiber prevents constipation. Traditional medicine practitioners suggest drinking water boiled with chickpeas to reduce appetite and to cut down on calorie intake.
Keeps Heart Healthy
Chickpeas available black in color is a good mix of antioxidants, anthocyanins, cyanidin, delphinidin, phytonutrients that help in maintaining healthy blood vessels. Being rich in folate, magnesium, and other minerals, these legumes prevent the formation of plaque in the arteries, blood clots. Include black chana in your diet at least twice a day to maintain good cardiovascular health.
Brings Down Inflammation
Inflammation is a chronic disorder caused due to various factors including stress. Several studies reveal that consuming at least 4 servings of Kala Chana can boost metabolism and bring the inflammation down, owing to its wide range of nutrients including Vitamin A, Vitamins C, B6, protein, magnesium, iron, and selenium that ably fight chronic inflammation.
Effectively Heals Jaundice
Bestowed with proteins, Kala chana is an excellent natural remedy to mend jaundice, a disorder caused by the inability of the liver to process blood, either due to infection or a decline in hepatic functions. Consuming some black chickpeas soaked in water with jaggery aids in restoring optimal liver operations in instances of jaundice fever, ensuring smooth filtration of detrimental wastes in blood and nourishing hepatic tissues.
Elevates Brain Functions
Kala Chana is packed with vitamin B6 i.e. pyridoxine, as well as choline. These confer splendid wellness incentives for promoting the relay of signals to and from the brain via nerves and augmenting memory, mood, concentration. Moreover, selenium, a key trace mineral in Kala chana, supplies useful antioxidant traits to flush out harmful free radicals, toxins from oxidizing healthy cells in the nervous system, besides preventing neurodegenerative disorders like dementia, Alzheimer’s.
Strengthens Bones And Joints
Vast reserves of calcium, magnesium in Kala chana assure the intake of vital essential nutrients for increasing bone density and improving joint flexibility. Adding this wholesome legume to the daily diet in moderate quantities averts the risk of arthritis, osteoporosis, and other debilitating illnesses in old age. Furthermore, Kala chana is blessed with iron, which is crucial for the synthesis of collagen – a major protein for fortified bones and joints.
Black Chana For Skin Diseases
The benefits of black chana on the skin are numerous and it in fact is recommended for treating several skin conditions.
Reduces White Spots In Leukoderma
Leukoderma is a skin condition caused due to low or total loss of pigments on the skin. It is an autoimmune disorder mainly affecting healthy skin causing white patches. Ayurvedic doctors recommend soaking black chickpeas in water along with a 1tsp of Triphala churna overnight and consuming it after sprouting. This treatment is continued for a month will show positive results and would bring down white patches on the skin.
Treats Fungal Infections
Black chickpeas are an excellent remedy to bring down fungal infections like ringworm that can cause severe itchiness on the skin. Ringworm can happen on the scalp, feet, or even in the groin. Doctors recommend eating soaked and boiled Kala Chana daily without salt to reduce fungal infections.
Arrests Hair Fall
Kala Chana is an amazing source of Vitamin B6 and zinc, which play a crucial role in stronger hair growth. These minerals are responsible for building protein in the hair follicles for strengthening the hair. Also Read: Vitamin B6: Functions, Food Sources, Deficiency, and Toxicity
If you are suffering from dandruff, apply black chana flour mixed with water on the scalp and wash it after 30 minutes. This remedy not only clears dandruff but also provides shine to the hair.
Prevents Grey Hair
Premature greying of hair is a common problem that is being faced by many teenagers. Include Kala Chana in your daily diet as protein and manganese in these legumes prevent changes caused due to pigmentation and slow down the greying of hair.
Black Chana Nutrition Facts Serving Per 1 Cup
Black Chana is a type of legume loaded with nutrients such as protein, fiber, and carbohydrates. It is an incredible source of vitamins like B6, C, folate, niacin, thiamin, riboflavin, and minerals including manganese, phosphorus, iron, and copper. The wealth of nutrients in Kala Chana is beneficial in boosting the immune system, promoting muscle mass, regulating diabetes, and enhancing hair, skin, and nail health.
- Calories 210
- Fat 3.8g
- Sodium 322mg
- Carbohydrates 35g
- Fiber 9.6g
- Sugars 6g
- Protein 10.7g
Boiled And Steamed Black Chana
Black Chana soaked in water for over 8 hours and then boiled in hot water till tender is called Adrabhista and plays a major role in improving immunity, building physical strength, and improving taste buds. If these legumes are boiled and then steamed for a few minutes, it is balances problems caused due to pitta and Kapha doshas.
Dry Roasted Black Chana
Black Chana when soaked overnight in water and roasted dry is called Shushkabrishta. It was mentioned in Bhavaprakasha Nighantu that eating these legumes can aggravate skin conditions, increase Vata dosha as they are excessively dry.
Slightly Roasted Black Chana
It was mentioned in Dhavantari Nighantu that Kala Chana roasted in very little oil makes the body feel lighter after consumption, flushes out AMA or metabolic toxins, and reduces severe fatigue.
Deep-Fried Black Chana
According to Raja Nighantu, deep-fried Black Chana balances Vata and Kapha imbalances, reduces cold, improves the functioning of tongue and taste buds, and is easy to digest.
Wet Black Chana
Black Chana can also be consumed without any cooking process. Soak it overnight till it’s tender and eat a fistful of it along with breakfast for improving sperm count, easy digestion, and taste. However, eat in limited quantities to avoid diarrhea.