The Powerhouse Legume: Why Chickpeas Deserve a Spot on Your Plate
Chickpeas are a highly nutritious legume with a long history of cultivation and consumption. Recognized for their versatility in culinary applications, chickpeas also offer numerous health benefits. Rich in essential nutrients, they play a significant role in supporting cognitive health, mood regulation, and overall neurological well-being. We will dive into some of the key brain-boosting nutrients in chickpeas including folic acid and magnesium.
Chickpeas 101: Meet the Versatile Superfood
Chickpeas (Cicer arietinum) are a type of legume that has been a dietary staple for thousands of years, particularly in Mediterranean, Middle Eastern, and Indian cuisines. They come in various forms, including dried, canned, and as flour, and are an important ingredient in many plant-based diets.
Folate: The Brain’s Secret Weapon
Chickpeas are an excellent source of folate, otherwise known as vitamin B9. One cup of cooked chickpeas provides more than 70% of the recommended daily intake for most adults! Folate is a key ingredient required to build the DNA that makes up our genes. During pregnancy, DNA synthesis must occur at a much higher rate to support fetal development. The role of folate in supporting growth of the brain and spinal cord during pregnancy is well-documented, but the brain benefits of vitamin B9 extend far beyond infancy.
The human brain relies heavily on the synthesis and maintenance of neurotransmitters, such as serotonin, dopamine, and norepinephrine, to regulate mood, emotions, and cognition. Folate is a key player in this process, as it is involved in the conversion of the amino acid homocysteine into methionine, which is essential for neurotransmitter production.
Low levels of folate can lead to elevated homocysteine levels, which have been associated with cognitive impairment and an increased risk of neurodegenerative diseases. In addition to its role in DNA synthesis, folate is also involved in the modification of a protein called tau – which is predominantly found in brain cells.
Tau proteins in the brains of people with Alzheimer’s disease (and certain other types of dementia) are misfolded and abnormally shaped. A 2021 article by Zhang et al. published in the journal Frontiers in Neuroscience reviewed the large body of evidence linking dietary folate intake to prevention of disease.
The authors note that low folate levels were associated with an increased relative risk of all types of dementia, including vascular and Alzheimer’s forms of dementia. On the flip side, they also demonstrated that sufficient daily intake of folate was a protective factor against the development of Alzheimer’s disease.
Magnesium Magic: Relax, Rest, and Recharge
Chickpeas are also a good source of magnesium – with one serving providing 25% of the recommended daily intake for women. Magnesium plays a role in stress regulation, neurotransmitter balance, and sleep quality.
Insomnia is an increasingly common medical condition reported by up to 50% of older adults and can lead to difficulties falling asleep, difficulties staying asleep and problems with functioning during the daytime. Magnesium is thought to reduce anxiety and promote relaxation through its effects on the neurotransmitter called GABA. GABA, or gamma-aminobutyric acid, is like the brain’s “chill-out” signal.
As a neurotransmitter, it helps brain cells communicate with one another and process information. Its main job is to slow down or calm nerve activity, preventing the brain from becoming overstimulated. Think of it like a brake pedal in a car—when things get too fast or stressful, GABA helps slow everything down, reducing anxiety, promoting relaxation, and even improving sleep.
A review article published in BMC Complementary Medicine and Therapies in 2021 assessed the effectiveness of oral magnesium supplementation for improving insomnia in older adults. The study found that magnesium was able to reduce the time to sleep onset by 17 minutes when compared to a placebo, although it did not have a significant impact on the total sleep time. This review suggests that because magnesium supplements are a low-cost, widely accessible option, they may be a reasonable option to support sleep quality.
Mind Your Chickpea Intake
While chickpeas offer numerous benefits, they should be consumed in moderation, particularly for individuals with digestive sensitivities as the high fiber content can cause bloating or discomfort.
A Brain-Friendly Choice
Chickpeas are far more than just a base for hummus. They offer a powerful combination of folate and magnesium that can help maintain brain health, aid in better sleep, and potentially lower the risk of cognitive decline. Whether you enjoy them in soups, salads, or creative new recipes, chickpeas can be a tasty way to support lifelong neurological well-being.
