Hummus. However, more human studies are necessary to verify this benefit. Theyve also been linked to many health benefits. Plus, chickpeas are versatile and can be added to a variety of dishes, such as salads, soups, or sandwiches. However, chickpeas are considered to be both a vegetable and a protein because theyre so nutritious. green tea. All rights reserved. 2. in France. Chickpeas also contain some vitamin C, which may help boost your bodys iron absorption (43). If you have an existing kidney or liver issue, talk to your doctor before starting any new meal plan. It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body. Pairs tangy, crunchy cucumbers and crispy, tender salmon. Super-flavorful options include ginger, cayenne pepper, cloves, garlic, cinnamon, and turmeric. ", Beneficial Microbes: "Diets supplemented with chickpea or its main oligosaccharide component raffinose modify faecal microbial composition in healthy adults. For people who do not eat meat or who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. You can learn more about how we ensure our content is accurate and current by reading our. Without iron, the body cannot deliver oxygen to its cells, and this can lead to iron deficiency anemia. Chickpeas are high in protein and fiber, which may keep you feeling full and reduce your calorie intake at meals. The ODS recommends that adults consume 400550 mg of choline a day, depending on sex and whether they are pregnant or breastfeeding. Eating chickpeas if you have an intolerance may cause nausea, vomiting, abdominal pain, and itching of the skin. Last medically reviewed on October 21, 2021. Can poor sleep impact your weight loss goals? You can learn more about how we ensure our content is accurate and current by reading our. The 2016 review cited earlier analyzed studies surrounding chickpea consumption in both humans and animals. This would imply that selenium may support cognitive health, including memory and thinking. One cup of cooked Chickpeas provides the following nutrition: 45g of Carbohydrates. Plant-based foods are rich in antioxidants and anti-inflammatory agents that support your liver and fight against fatty liver disease. But you dont want to overdo it. Chickpeas boast an impressive nutritional profile. We do not endorse non-Cleveland Clinic products or services. It is important to note that drinking green tea may be better for health than taking a green tea extract, as high dose extracts may damage the liver rather than heal it. Chickpeas may aid weight management due to their filling effects. Both options are healthier than regular pasta made from white flour, and they provide health benefits every way you prepare them. Studies have shown that drinking coffee protects the liver from disease, even among those who already have problems with this organ. Chickpeas are incredibly easy to add to your diet. Nuts are rich in several key nutrients, including (41): This composition is responsible for several health benefits, especially for heart health, but also potentially for the liver (41, 42). Chickpeas are an excellent source of protein, which may aid weight management and boost bone health. It can support digestive and heart health and is filling. To stay away from BPA, look for canned chickpeas that say BPA-free on the label. People living with celiac disease develop a sensitivity to gluten, which can make dietary choices difficult. The reason for this is they both cause and worsen stomach acidity as they are rich in natural organosulfur compounds and . Although it may be impossible to manage all risk factors, consuming certain foods and drinks may help promote liver health. One 2016 review suggests that green tea may help reduce the risk of liver cancer in female Asian populations. You might be like, Oh, well, this is healthier than consuming ice cream, or getting chocolate mousse for a party, she says. You can buy them dried in a bag like beans and then soak them in water and boil them. Here are 15 foods that are especially good for liver health. This may lower your risk for colorectal cancer. A 2014 study suggests that the protective effects of coffee may be due to how it influences liver enzymes. Choosing foods that are good for the liver can help a person avoid potential health issues in the future. Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect. Fiber: 5 grams. Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy (21, 22). Cooking with dry chickpeas or those with lower added sodium can help limit the amount of salt in a meal. Chickpeas aren't the only plant food to contain phytoestrogen. A summer citrus salad recipe from Vanessa Rissetto, registered dietitian. It's best to stick to a diet rich in fruits and vegetables, legumes and whole grains to keep your liver happy and healthy. To prevent high blood pressure, experts recommend limiting the intake of added sodium, or salt, and increasing the intake of potassium. Foods high in omega-3 fatty acids have been shown to reverse fatty liver in studies. Theyre also a good source of polyunsaturated fats. Chickpeas are rich in several nutrients that may support brain health, including choline, magnesium, selenium, and zinc. Eat a high-fiber diet of salads, vegetables, fruit, legumes like beans and chickpeas, and whole grains like oatmeal. Kunzmann, A. T. (2015). All the same, more research is needed on chickpeas and appetite control. 1. A small study from 2006 suggested that when people ate a diet with added chickpeas, compared with a diet with added wheat, for 5 weeks, they had lower LDL, or bad, cholesterol. Last medically reviewed on February 12, 2023. The way you eat them doesnt really change their nutrient profile.The same flexibility holds true for chickpea pasta or chickpea flour. In particular, some studies in humans and animals suggest that tea, coffee, and beetroot juice may help promote liver function (6, 10, 37). Vegans love aquafaba, the liquid from canned chickpeas. What to Eat Before, During and After Exercise. Can Healthy Ice Creams Help You Lose Weight? More studies in humans are necessary to determine whether or not eating garlic would have the same effect. Hummus is a good source of protein, fiber, and vitamins. 2004-2023 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Inexpensive and easy to add to your diet, 12 High Carb Foods That Are Incredibly Healthy, 11 Evidence-Based Health Benefits of Bananas, Crispy Salmon with Salt and Pepper Scallion Rice and Vinegar Pickles, Andy Baraghanis 3 Favorite Kitchen Tools for Healthy Cooking. Chickpeas, however, are a great option: Theyre naturally gluten-free. The high fiber and carbohydrate content can sometimes lead to uncomfortable gas, bloating, and intestinal distress. 3. What are the best foods for heart health? They contain a moderate number of calories, providing 269 per cup (164 grams). Adults should keep their sodium intake below 2,300 mg per day, while people ages 51 or over and those with risk factors for cardiovascular disease should consume less than 1,500 mg per day. Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. The 20202025 Dietary Guidelines for Americans recommend that adults consume 25.228 g of fiber per day, depending on age and sex. What is the latest research on the form of cancer Jimmy Carter has? Fish like tuna, salmon, and trout that are high in omega-3 fatty acids. Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Gram flour is high in protein, fiber, folate, manganese, copper, magnesium and more. More studies are needed before taking grapeseed extract to promote liver health can be recommended. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Sweet and spicy pecans add crunch to juicy grapefruit and peppery arugula. They may lower your cancer risk. First, leave 1 cup of chickpeas in 4 cups of water over night (ideally, 12 hours). Chickpeas nutrition benefits include providing slow-releasing carbs, fiber and protein; helping balance blood sugar; improving satiety and weight loss; alkalizing the body; protecting the heart; improving digestive health . They keep you miles away from dangerous diseases and enhance your immune system. (2021). Lastly, another animal study found that naringin could help improve the ability to metabolize alcohol and counteract some of alcohols negative effects on the liver (20). However, while choline is vital for infants, its role in adult health isnt well researched (36, 37). Fatty liver disease is a very early stage of damage to the liver, most commonly caused by either alcohol or diets high in sugar, simple carbohydrates and saturated fats. Fiber may benefit people with diabetes, and the American Diabetes Association recommends legumes such as chickpeas as a source of dietary fiber. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. For the quick soak method, put the chickpeas in a pot and add 6 cups of water. Many foods contain compounds that have been shown to help improve liver enzymes, protect against fat buildup, and decrease inflammation and oxidative stress. They contain compounds called glucosinolates, which not only protect liver cells but also help to produce the enzyme glutathione. It's an excellent source of monounsaturated fat, vitamin E and a good source of folate - all of which benefit the heart.Avocado also supplies more soluble fibre than most other fruit and contains a number of useful . Chan School of Public Health: Chickpeas (Garbanzo Beans)., United States Department of Agriculture: Basic Report: 16357, Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Cooked, Boiled, With Salt., National Institutes of Health Office of Dietary Supplements: Calcium, "Iron," "Folate. Strengthens Your Immunity: Chickpeas advantages to our health are numerous. Chickpeas = 5.4g. Chickpeas arent just an essential ingredient in hummus or a delectable ingredient in chili. Though it is not possible to flush or detoxify the liver, there are many antioxidant-rich beverages that can help support liver health. Some studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. Canned and dried chickpeas have a low glycemic index. Sort and wash: Depending on the supplier, there may be small rocks, dust, or other debris in the package. Or if someone has diabetes, theyre good to help control blood sugar.. This can introduce additional ingredients and reduce its healthiness, Lane notes. Liver supplements claim to help people maintain a healthy liver. The protein-packed legume isnt just low in sodium and cholesterol its also high in fiber and contains multiple vitamins and minerals. Pulses, such as chickpeas, contain both insoluble and soluble fiber, which can delay stomach emptying and slow the rate at which digested food travels through the small intestine, according to a 2017 review. Grapefruit contains antioxidants that naturally protect the liver. Here's what the research says about some of the most popular ones. They could boost your mental health.Chickpeas have choline, a nutrient that helps make important chemicals for memory, mood, muscle control, and other brain and nervous system activity. Red kidney beans have high amounts of phytohaemagglutinin, which interferes with cellular metabolism. On a more specific level, studies have shown . Cook: Drain and rinse the chickpeas, and then place them in a pan with plenty of water. Iron is involved in red blood cell production, as well as physical growth, brain development, muscle metabolism, and other aspects of health (41). 1. However, human studies are necessary to confirm this. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. It is best to seek a doctor's advice before eating chickpeas because allergic reactions can be intense and sometimes even life-threatening. The liver is responsible for breaking down fats, converting them into energy, so too much fatty food could overexert the liver. Prickly pear, known scientifically as Opuntia ficus-indica, is a popular type of edible cactus. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. All content is strictly informational and should not be considered medical advice. More iron-rich plant foods. This is one of the best Garbanzo benefits to your body. Which it could be but we want to make sure that were reading the carb content and seeing if theres any added sugar in the serving size. Its fruit and juice are most commonly consumed. Chickpeas nutrition is a great source of plant-based protein and fiber, iron, zinc, phosphorus, folate, B vitamins and more. Soups and salads.Toss whole chickpeas onto any salad, soup, or stew. Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease. Here are answers to nine common questions about the liver. Here are the top 9 ways that watermelon can improve your health. Chickpeas are the main ingredient in hummus, a delicious dip that also calls for tahini, lemon juice, and garlic. The two main antioxidants found in grapefruit are naringenin and naringin. Yes, dogs can consume chickpeas. Add Some Spice to Your Life. Learn more. The good bacteria in your gut breaks this down so your colon can digest it slowly. Nevertheless, the current evidence suggests that grapefruit may benefit liver health by helping prevent damage and inflammation. Policy. A few examples include grapefruit, blueberries, cranberries, fatty fish, olive oil, and cruciferous vegetables like broccoli or Brussels sprouts. Policy. Protein and fiber work together to slow digestion, which helps promote fullness. In contrast, fatty, salty, and sugary foods are harder for the liver to digest. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (2019). In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake (6, 7). 14.5g of Protein. in Turkey and 6970 B.C. Chickpeas contain a moderate amount of calories and several vitamins and minerals. Whole grain wheat flour = 2.9g. They can help lower cholesterol. - Legumes (beans, chickpeas or lentils) & raw nuts & seeds - Protein powder - make sure it does . In this article, we look at, Lentils are legumes that provide essential folate in pregnancy, may support heart health, and improve immune response to infection, among other, There are many ways to improve cardiac health, and watching what we eat is one of the most important. Studies have shown that you can lessen your total cholesterol if you add chickpeas to your diet. Another 2016 study found that mice fed broccoli developed fewer tumors or fatty liver disease than their counterparts in the control group (40). With all of these foods, there is some evidence to suggest they might be helpful for men with prostate cancer, but other studies haven't shown any effect. Plus, plant-based foods are less perishable than . Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver. Fatty foods of all kindsdo not do your liver any favors. Chickpeas are high in protein, fiber, and minerals that your body needs to stay healthy. Selenium and beta carotene in chickpeas act as antioxidants, which help the body remove free radicals. According to one study, following a Mediterranean diet rich in olive oil could be associated with a reduced risk of fatty liver in older adults (48). "Olive oil is very healthy for your liver," notes Dr. Lindenmeyer. Heres an overview of mango, its. Better yet, they pack both soluble and insoluble fiber, the latter of which helps lower LDL cholesterol. Cashews: 11% of the DV per 1-ounce serving. ", Oregon State University: Phosphorus., Nutrients: "The Nutritional Value and Health Benefits of Chickpeas and Hummus. help your liver. 1. Whole grains, refined grains, and dietary fiber. However, there is one downside to eating chickpeas every day. But they may have some risks, too. Try this today: If youre feeling creative, try mixing pured chickpeas into baked goods. 7. It has twice the protein and four times the fiber of regular pasta, with fewer carbs. Having an unhealthy liver can lead to liver disease and metabolic disorders. A 2018 review of meta-analyses found that a high fiber diet may help lower blood glucose levels and reduce the risk of developing type 2 diabetes. Thanks to their impressive nutrient profile, chickpeas may support brain function and mental health. Nuts and seeds. This can be worsened in people who already suffer from digestive issues, such as IBS, so those with sensitive systems should take extra care when it comes . Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes. People who use canned chickpeas should check how much added sodium they contain. Another study in mice found that consuming prickly pear extract helped reduce fat buildup in the liver and reduce inflammation (32). What are medications for liver cirrhosis. MNT is the registered trade mark of Healthline Media. 2. The lowest risk was seen in people who drank 4 or more daily cups (12). It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body. Other healthier lifestyle habits are far, Many people are interested in herbal supplements to support their liver health. To get started with chickpeas, try roasting them as a snack or adding them to a salad. Watermelon is a delicious low calorie treat with numerous benefits. The fiber in chickpeas is mostly soluble, meaning that it blends with water to form a gel-like substance in your digestive tract. Chickpeas, or garbanzo beans, are a type of legume. Walnuts & Other Nuts Mediterranean Diet. Saponins have some risks. These requirements vary according to age and sex. 10. The nutritional benefits may be different for canned and dried cooked chickpeas. Peanut butter = 3.7g. Carbs get a bad rap, but numerous healthy foods contain carbs. These compounds may help prevent NAFLD and reduce inflammation and oxidative stress. They also contain good amounts of B vitamins and vitamin A (as beta-carotene). Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. 2005-2023 Healthline Media a Red Ventures Company. Someone who is using chickpea flour in a baking product might be doing so to accommodate a gluten-free preference for someone with celiac disease. To make sure you get all the amino acids in your diet, its important to pair chickpeas with a whole grain that contains methionine, such as quinoa (10, 13). Advertisement. Is the ketogenic diet right for autoimmune conditions? Their zinc content may also help manage this condition (1, 32, 33, 34, 35). Healthline Media does not provide medical advice, diagnosis, or treatment. Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health. You'll get more catechins if you brew . Studies have shown that drinking coffee . Chickpeas are a great source of plant-based protein, making them an excellent food for people who dont eat meat or animal products. Lifestyle changes can help reduce your risk for fatty liver disease and damage. That foam is why you can find them in natural cleaning products, such as liquid soap or toothpaste. According to the U.S. Department of Agricultures FoodData Central, one cup of chickpeas has: Chickpeas are whats known as a complete protein because they contain all nine essential amino acids, which are building blocks that help our bodies function properly. Plants with saponins can cause an, 10 to 15 grams of protein (dried cooked chickpeas have more, About 6 percent to 8 percent of your daily requirement of, About 70 percent of your daily requirement of folate, or, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Bird Flu Deaths Prompt U.S. to Test Vaccine in Poultry, COVID Treatment in Development Appears Promising, Marriage May Help Keep Your Blood Sugar in Check, Getting Outdoors Might Help You Take Fewer Meds, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, Barbara's Story: More Food, More Energy, More Fun. Chickpeas are good as a base for savory foods and can be a substitute in sweet dishes as well. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. It is also low in calories and fat. Though human studies are limited, cruciferous vegetables look promising as a beneficial food for liver health. Theyre also a main ingredient in hummus, which is a dip made from mashed chickpeas, tahini, olive oil, lemon juice, salt, and garlic. Finally, theyre a source of several nutrients that have been found to reduce your risk of type 2 diabetes, including magnesium and B vitamins. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals. Cleveland Clinic is a non-profit academic medical center. Chickpeas may help reduce your risk of several chronic illnesses. Besides lecithin, chickpeas are rich in other essential fatty acids, among which linoleic acid, commonly called as Omega 6, stands out. Garlic, green garlic, onions, spring onions, chives, leek, broccoli, cabbage, cauliflower and other onion and cabbage family vegetables are foods best avoided in acid reflux disease. Blends banana, nut butter, and protein powder to mask the taste of. . However, it also has positive effects on the liver (47). They are also used as a fiber element in some dog meals. However, the clinical data on olive oil benefits for people with NAFLD are currently scarce. It is not a concern for chickpeas. Additionally, their low glycemic index (GI) makes them appropriate for those with diabetes, as theyre unlikely to lead to blood sugar spikes (14, 30, 31). Chickpeas - Nutrition. Keto. In the Middle East and India, the Desi variety is more common. Here are 11 of the best foods to help keep your liver healthy. Chickpeas are full of fiber, which offers several benefits for digestive health (14). tomatoes and lycopene (a plant chemical found in tomatoes) cruciferous vegetables (for example, broccoli, cauliflower, cabbage) pomegranate. Choline plays a role in mood, muscle control, learning, and memory, as well as the bodys metabolism. Some people are allergic to legumes, including chickpeas. Research suggests it may protect against some forms of cancer, including liver. Our website services, content, and products are for informational purposes only. These little tiny peas are just packed with nutrition.. Whats more, blueberry extract has been shown to inhibit the growth of human liver cancer cells in test-tube studies. They have anti-cancer properties. Hummus can be a healthy food, depending on a persons health goals and dietary needs. This is due to the high content of unsaturated fatty acids in the oil. Many foods and drinks can help protect the liver, such as oatmeal, green tea, berries, olive oil, and garlic. These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease (6). While BMI remains a common health metric, keep in mind that its limited in its effectiveness. Additionally, chickpeas fiber and protein may help regulate blood sugar levels. In one study, those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference than those who didnt eat chickpeas (14). Thats because chickpeas contain all of the essential amino acids except methionine (10). This article lists the 11 best foods to eat to help keep your liver healthy. Many foods and drinks can help protect the liver, such as oatmeal, green tea, berries, olive oil, and garlic. Saponins are not toxic to humans, but some people say we need more studies to confirm this. You can juice beets yourself or buy beetroot juice from the store or online. In one small study, eating 1.25 cups (200 grams) of chickpeas suppressed post-meal increases in blood sugar levels by up to 36%, compared with eating 2 slices of white bread (8). Lentils. It's normal in healthy newborns and usually clears on its own. MNT is the registered trade mark of Healthline Media. It also contains the herb St Mary's Thistle, which helps to repair damaged liver . Anyone with this condition should consult a doctor for advice about which forms of fiber to consume. A person may wish to avoid these. ", Chinese Journal of Natural Medicines: "The reproductive toxicity of saponins isolated from Cortex Albiziae in female mice. However, while animal studies look promising, more studies are needed to confirm the benefits of beetroot juice on human liver health. Chia seeds are versatile and packed with nutrients. Is the ketogenic diet right for autoimmune conditions? Additionally, selenium prevents inflammation and decreases tumor growth rates also. Saponins have some health benefits. Tofu and quinoa for low-fat plant protein. Whats more, several studies associate chickpea intake with a reduced risk of several diseases, including diabetes and heart disease. Therefore, olive oils positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet. Fat accumulation in the liver is part of the first stage of liver disease. Some types of fiber may worsen symptoms of irritable bowel syndrome (IBS). The protective effects of grapefruit are known to occur in two ways by reducing inflammation and protecting cells. Bile duct cysts are areas of dilation within the biliary system that connects the liver, gallbladder, and small intestine. An omega-6 to omega-3 ratio thats too high can promote the development of liver disease, according to some animal studies (45). They're also called garbanzo beans. Foods rich in saturated fats. However, chickpeas do contain an estrogen-like plant compound called phytoestrogen. They help with digestion. McRae, M. P. (2018). Potassium can help manage blood pressure, but too much can harmful the kidneys. The review also notes that beta-glucans from oats appear to help reduce the amount of fat stored in the liver in mice, which could also help protect the liver. Just because chickpeas are beneficial for us doesnt mean that we should restrict ourselves from having other food groups as well, Lane cautions. (2021). The gallbladder is a sensitive organ, and maintaining a diet full of nutrient-dense foods helps keep it healthy. Chickpeas and Phytoestrogen. People can buy dried or canned chickpeas year-round in grocery stores. The protein-packed legume isn't just low in sodium and cholesterol it's also high in fiber and contains multiple vitamins The protein and fiber in chickpeas may reduce your appetite, which may then lower your calorie intake at meals (8). Finally, you can roast chickpeas for a delicious and crunchy snack, or incorporate them into veggie burgers and tacos. What are the best foods to eat for energy? Some research suggests that eating chickpeas regularly may help reduce your risk of certain types of cancer. One 2015 study reports that a large number of plant foods may be helpful for the liver. It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Chickpeas are affordable, versatile, and highly nutritious. Several animal studies have shown that beetroot juice helps reduce oxidative damage and inflammation in the liver (35, 36, 37). Eat an abundance of vegetables (cooked and raw salads) and fresh fruits. While more high quality studies are needed, preliminary data points to nuts being an important food group for liver health. Chick Peas contain a high level of antioxidants which are very much important for your body. The foods you consume are important for your liver health. Liver health is crucial for overall health. For optimal liver health, avoid fatty foods, excessive salt, added sugar (soft drinks, cookies, etc. Their nutty flavor and buttery texture make them easy to add to any meal. Do you consume these foods that ruin your liver? According to the USDA, 0.5 cup (125 grams) of canned chickpeas (about 3.5 servings per can) has the following nutritional values: Calories: 160. Instant oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body. They're also high in folate. Learn more about it here. To soak overnight, put the chickpeas in a large bowl and add plenty of water to cover the chickpeas by a good 3 inches. The foods listed above have demonstrated beneficial effects on the liver. Chickpeas are a good source of iron and may help safeguard against iron deficiency. Yes, lima beans are rich in minerals such as magnesium, iron, and vitamin B complexes, which are good for your liver. This promotes satiety (in other words, it helps you feel full longer) so you dont overeat. Bonus: Chickpeas are also high in zinc, critical for thyroid function.