Eight Confirmed Health Benefits of Fio Fio (Pigeon Peas)

Learn about “8 Proven Benefits of Fio Fio” (Pigeon Peas). Fio fio is a small round legume (seed) that belongs to the Fabaceae Family, which includes lentils and chickpeas. Native to the tropics, they are widely grown in Africa, Asia and Latin America. They contain antioxidants which protect the cells against damage. They also have a low glycemic indices, making them ideal for managing diabetes.

When young, pigeon peas have a small, round shape and are green. They turn beige or brown when they dry. The texture is smooth and slightly wrinkled. They can be eaten either fresh (green) of dried. Fio fio has a variety of health benefits. Pigeon peas have eight health benefits that are proven.

1. Fio Fio, or pigeon beans, are high in fiber. This helps to improve digestion by reducing constipation and other digestive problems such as bloating, diarrhea, and cramping. They are also a great source of potassium, which helps lower blood pressure, reduces the strain on your heart, and folate which can prevent anemia. Consuming whole foods and getting enough fiber will also help improve digestion. Staying hydrated is important, as well as consuming probiotics. Whole grains, leafy vegetables, lean proteins, low-fructose fruit, and avocados are foods that help promote a healthier digestion and avoid common digestive problems. Fiber-rich foods like wholemeal, brown rice and fruits, vegetables, beans and oats, can also help to prevent constipation.

2. Heart health: Fio-fio can benefit heart health because of their potassium content. This can lower blood pressure and lessen the strain on the hearts. Incorporating healthy habits into your daily life can also help to prevent heart disease. They include eating a balanced diet, exercising regularly, maintaining a healthy body weight, quitting tobacco, managing cholesterol and blood pressure and stress management. Incorporating healthy habits and eating nutrient-dense food like pigeonpeas into your lifestyle can help you maintain good heart health.

3. It is believed that pigeon peas boost immunity. They contain compounds which boost the immune system, and protect the body against infections and diseases. Vitamin C, which is present in raw pigeonpeas, can also help to maintain a healthy immunity system.

4. Reduced risk of anemia Pigeon peas can reduce the risk of developing anemia and iron deficiency, because of several factors.

• Iron is found in pigeon peas, which contain around 2.4 milligrams of iron per cup. This is not as much as animal sources but it is still a significant amount for a plant-based diet. The type of iron found in pigeonpeas, non-heme iron, is more easily absorbed with vitamin C. Pigeonpeas contain both.
• This legume is an excellent folate source, containing over 110% the daily recommended amount per cup. Folate is essential for the production of red blood cells, and a deficiency may contribute to anemia.
• Pigeon peas contain vitamin B6, which is also essential for the formation of red blood cells. Anemia can be caused by a B6 deficiency.
• Pigeon peas are rich in compounds such as tannins and phenolics that can inhibit iron absorption. Cooking methods such as soaking and sprouting reduce the compounds in pigeon peas, which allows for better iron absorption.

5. Weight loss: Fio-fio can help you lose weight due to its low calorie, saturated fat, and moderate dietary fiber content. Pigeon peas contain dietary fibers and nutrients that can help you feel fuller, boost your metabolism and prevent weight gain.

6. Fio Fio can increase your energy level due to its high vitamin B content, riboflavin and niacin. These nutrients increase carbohydrate metabolic rate and prevent unwanted fat storage. Pigeon peas are high in fiber, which keeps you fuller for longer. This reduces the need to eat regularly or snack. Pigeon peas are also good for healing and generating new cells in the body. This can lead to an increase in energy.

7. Fio Fio has anti-inflammatory qualities. A study found that ethanol extracts from pigeon beans can inhibit the production of inflammation markers in macrophages. This indicates its potential as an anti-inflammatory functional food. Pigeon peas contain organic compounds that act as anti-inflammatory substances, reducing inflammation. Pigeon peas are a great addition to any diet that aims to reduce inflammation and promote overall health.

8. Fio Fio has shown potential benefits in the management of high blood pressure. Research has demonstrated that the pigeon-pea protein hydrolysate and isolate can have an impact on systolic pressure. This indicates a possible role in managing hypertension. In one study, it was concluded that pigeon-pea (Cajanus) consumption can lower blood pressure among elderly hypertensive individuals.

Centers for Disease Control and Prevention also emphasizes that a healthy lifestyle is important to manage blood pressure and prevent heart disease. This includes eating a balanced diet, exercising regularly, and managing cholesterol and blood-pressure. Pigeon peas, in combination with healthy lifestyle practices and a balanced, nutritious diet, can help manage blood pressure.