Are Chickpeas Good for Anemia? (Expert Answer)

Short Answer: Chickpeas are good for anemia. Because they have iron, vitamin B12, and folate, and they can help increase hemoglobin and red blood cell production, prevent or treat different types of anemia, and support weight and blood sugar control.

Anemia is a condition that affects your blood.

In anemia, your body does not have enough healthy red blood cells or hemoglobin to carry oxygen to your tissues and organs.

This can lead to various health problems, such as fatigue, weakness, shortness of breath, irregular heartbeat, and increased risk of infections.

One of the key factors in managing anemia is diet.

What you consume can affect your iron, vitamin B12, and folate levels, which can impact your anemia symptoms and overall health.

To effectively manage anemia, you should consume iron-rich foods like meat, poultry, fish, and leafy green vegetables; vitamin B12-rich foods like eggs, dairy, and fortified cereals; and folate-rich foods like beans, lentils, and citrus fruits.

You should avoid foods that can interfere with iron absorption, such as tea, coffee, and calcium supplements.

Now, chickpeas are a type of legume that are also known as garbanzo beans.

They are round, beige-colored, and have a nutty flavor and a creamy texture.

People usually eat them cooked, boiled, roasted, or mashed.

They are a common ingredient in dishes like hummus, falafel, and curries.

Chickpeas are good for anemia because they contain iron, vitamin B12, and folate.

One cup of cooked chickpeas can provide about 26% of the daily iron needs, 5% of the daily vitamin B12 needs, and 71% of the daily folate needs for an adult.

Iron can help your body produce more hemoglobin and red blood cells, which can improve oxygen delivery and prevent or treat iron-deficiency anemia.

Vitamin B12 can help your body make healthy red blood cells and prevent or treat pernicious anemia, a type of anemia caused by vitamin B12 deficiency.

Folate can help your body produce and maintain new cells, especially red blood cells.

It can prevent or treat megaloblastic anemia, a type of anemia caused by folate deficiency.

Furthermore, chickpeas are a source of protein and fiber, and they have a low glycemic index.

Protein and fiber can help you feel full and satisfied, which can support weight management and blood sugar regulation.

A low glycemic index means that chickpeas do not cause a rapid spike in blood sugar levels, which can benefit people with diabetes.

You can eat one to two cups of chickpeas per day safely.

More than that can cause bloating, gas, and abdominal discomfort, due to the high fiber content and the presence of oligosaccharides, a type of carbohydrate that can be hard to digest.

Also, you shouldn’t eat chickpeas if you have a history of kidney stones, gout, or allergies to legumes, to prevent kidney damage, joint inflammation, or allergic reactions.

Because chickpeas contain oxalates, purines, and proteins that can trigger these conditions.

You can buy fresh, dried, or canned chickpeas in your local market or online.

Always choose chickpeas that are firm, smooth, and free of cracks, mold, or insects.

Because damaged or spoiled chickpeas can affect the taste, texture, and safety of your food.

You can store dried chickpeas in an airtight container in a cool, dry place for up to a year, and cooked or canned chickpeas in the refrigerator for up to four days.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing or dealing with anemia effectively.

I always recommend my anemia patients to follow an anemia-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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