For most vegetarians, chickpeas is the best substitute for meat. It has a heavy texture and yummy taste, but what many don't count is its vitamin B12 benefits. Apart from Vitamin B12, chickpeas also has other health benefits, it contains protein and several other essential nutrients.
India produces the most chickpeas worldwide but they are grown in more than 50 countries. An excellent source of carbohydrate, protein, fiber, B vitamins, and some minerals, they are a nutritious staple of many diets.
In addition, chickpeas are also brimming with vitamins and minerals. These include choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium and iron. For good measure, chickpeas are also high in vitamin A, E and C.
Lentils (and Other Legumes)
Lentils also contain over 10 percent of the DV for B1, B5, and B6, and more than 10 percent of the DV for B3 and B2. Other legumes, like edamame (green soy beans), pinto beans, and black beans are also good sources of B9.
Cereals are the richest source of Vitamin-B. Cereal is also called grain. It is basically any grass that yields starchy seeds suitable for food. These are rich in carbohydrates but low in protein.
It's a Complex Relationship. Five of the eight different B complex vitamins — B1, B2, B3, B5, and B6 – are present in avocados in trace amounts. You'll get 4% of the thiamin (B1) that you need, 8% of riboflavin (B2), 6% of niacin (B3), a whopping 14% of pantothenic acid (B5), and 6% of pyridoxine (B6).
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.
Here are the vitamins and minerals you're getting when you eat one medium-sized banana, along with the percentage of your recommended daily intake: Vitamin C, 11% Vitamin E, 1% Vitamin B1 (Thiamine), 3%
Bottom line. Chickpeas are a nutritious and versatile plant-based protein. They are high in fibre, protein, folate and other important nutrients. You can buy them either dried or canned.
Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate.
For most vegetarians, chickpeas is the best substitute for meat. It has a heavy texture and yummy taste, but what many don't count is its vitamin B12 benefits. Apart from Vitamin B12, chickpeas also has other health benefits, it contains protein and several other essential nutrients.
It is relatively rich in Vitamin C and B6 and also contain vitamin E, K, Folate and Thiamin.
Chickpeas (also known as garbanzo beans) are the main ingredient in hummus, and they're high in protein and fiber, which leave you feeling satisfied after you eat, Fullenweider says. Additionally, they're a great source of iron, magnesium, and B vitamins, Jones notes.
Chickpeas are packed with magnesium, fiber, and protein. Magnesium speeds message transmission in your brain and helps relax blood vessels, allowing more blood to feed your brain. Tahini and Sunflower Seeds. Along with flavor, texture, and crunch, they provide vitamin E and polyunsaturated fats.
Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular.
When it comes to the B Vitamins, cherries vs. blueberries are nearly neck and neck in all categories. However, blueberries tend to contain more Vitamin B1 on average, while cherries contain more Vitamin B2, B3, and B5.
Certain foods and beverages like tea, shellfish, clams, and raw fish contain thiaminases, or enzymes that deactivate thiamine, but developing a thiamin deficiency due to eating these foods is extremely rare.
Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins.
If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs. Fortified breakfast cereals are another great way to get more B12. It is possible that your provider may want you to take a vitamin B12 supplement in addition to your diet change.