Nutrients in Black Eyed Peas

• 160 calories.
• 36 grams carbohydrates.
• 2 grams protein.
• 6 gram fat.
• 2 grams of fiber.
• 210 micrograms folate (52.5 percent DV)
• 1305 international units vitamin A (26 percent DV)
• 86 milligrams magnesium (22 percent DV)

A 1-cup serving of cooked peas contains about 33.5 grams of carbs, just over 5 grams of protein and less than 1 gram of fat. The macronutrients also compose the caloric content of foods. One cup of black eyed peas contains 160 calories. The carbs that come from the peas are complex.

As with all legumes, black-eyed peas are especially good sources of soluble fiber, which helps prevent type 2 diabetes by keeping blood sugar balanced after you eat. Soluble fiber also binds to cholesterol and carries it out of the body.

Black-eyed peas are especially rich sources of potassium. This mineral is important for the proper function of all cells, tissues and organs in the body. It is also crucial for heart function and plays a key role in muscle contraction. Healthy adults over the age of 19 need at least 2000 milligrams per day, and black-eyed peas provide over half that in one serving (1148 milligrams).

Black-eyed peas do contain a small amount of naturally occurring sodium: 48 milligrams. However, because of their other heart-healthy nutrients, legumes are encouraged for even those with cardiovascular disease or high blood pressure.

Zinc is another mineral found in black-eyed peas. Zinc is involved in many aspects of cellular metabolism, and is therefore essential for the immune function, protein synthesis, wound healing and healthy cell division. Black-eyed peas provide five of the 8-11 milligrams of zinc that is recommended each day by the Food and Nutrition Board of the Institutes of Medicine.

Most beans, including black-eyed peas, are a rich source of iron. Iron is an essential component of one of the proteins found in the red blood cells which carry oxygen to all body tissues. Black-eyed peas contain 6% of the daily value of iron in the form of non-heme iron. The peas also contain 1.3 milligrams of vitamin C which helps the body absorb non-heme iron.

Nutrients in Celery

• Celery is a great choice if you are watching your weight. One large stalk contains only 10 calories! So, add celery to your shopping list and enjoy it in your salads, soups and stir-fries.
• Celery reduces inflammation. If you are suffering from joint pains, lung infections, asthma, or acne, eating more celery will bring much-needed relief.
• It helps you calm down: Celery for stress-relief? Oh yes! The minerals in celery, especially magnesium, and the essential oil in it, soothe the nervous system. If you enjoy a celery-based snack in the evening, you may sleep better.
• It regulates the body’s alkaline balance,thus protecting you from problems caused by an overly acidic diet.
• Celery aids digestion:some say celery tastes like “crunchy water,” and this may be part of the reason it is so good for your digestive system. The high water content of celery, combined with the insoluble fiber in it, makes it a great tool for easy passage of stool. Note: because celery has diuretic and cleansing properties, those with diarrhea should avoid eating it.
• It contains “good” salts. Yes, celery does contain sodium, but it is not the same thing as table salt. The salt in celery is organic, natural and essential for your health.
• It cares for your eyes. One large stalk of celery delivers 5 percent of your daily need for Vitamin A, a group of nutrients that protects the eyes and prevents age-related degeneration of vision.
• Celery reduces “bad” cholesterol: There is a component in celery called butylphthalide, which gives the vegetable its flavor and scent. But that’s not all it does — the compound also reduces bad cholesterol. A Chicago University study profiled by the New York Timesshows that the butylphthalide found in just four stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 percent!
• It lowers blood pressure: An active compound called phthalides in celery has been proven to boost circulatory health. Raw, whole celery reduces high blood pressure.
• It could amp up your sex life: According to Alan R. Hirsch, Director of the Smell and Taste Treatment and Research Foundation, two pheromones in celery–androstenone and androstenol–boost your arousal levels. They are released when you chew on a celery stalk.
• Celery can combat cancer:Two studies at the University of Illinois show that a powerful flavonoid in celery, called luteolin, inhibits the growth of cancer cells, especially in the pancreas. Another study suggests that the regular intake of celery could significantly delay the formation of breast cancer cells.