13 Amazing Benefits Of Chickpeas For Skin, Hair, And Health

A humble legume packed with nutrients to nurture radiant skin, strong hair, and vitality.

By Medha deb

Created on Sep 18, 2025

A humble legume packed with nutrients to nurture radiant skin, strong hair, and vitality.

13 Surprising Benefits Of Chickpeas For Skin, Hair, And Overall Health

Chickpeas, also known as garbanzo beans, have been part of traditional diets for centuries. Modern research confirms their reputation as a nutritional dynamo, loaded with protein, vitamins, minerals, and bioactive compounds that offer remarkable health, skin, and hair benefits. This article explores the science-backed advantages of chickpeas and practical tips on incorporating them into your daily routine.

What Are Chickpeas?

Chickpeas (Cicer arietinum) are small, beige-colored legumes widely consumed in Middle Eastern, Mediterranean, and Indian cuisines. They are valued for their nutty taste, versatility, and robust nutritional profile. One cup of cooked chickpeas provides about 15 grams of protein, 13 grams of fiber, significant amounts of B vitamins, vitamin C, magnesium, zinc, manganese, and iron.

Core Nutritional Content Of Chickpeas

Key Nutrient	Amount (per 1 cup, cooked)	Benefit
Protein	~15g	Muscle growth, cell repair
Fiber	~13g	Digestion, blood sugar control
Iron	~4.7mg	Anemia prevention, energy
Magnesium	~80mg	Bone health, electrolyte balance
Zinc	~2.5mg	Immunity, skin and hair health
Vitamin B6	~0.2mg	Metabolism, blood health
Folate	~282mcg	Prenatal health, cell division
Vitamin C	~3.7mg	Antioxidant, iron absorption

13 Benefits Of Chickpeas For Skin, Hair & Health

1. Regulate Blood Sugar Levels

Chickpeas have a low glycemic index (GI) of 28, meaning they cause a slow, steady rise in blood sugar rather than a spike. Their high fiber content slows sugar absorption, making them ideal for diabetes prevention. Studies show replacing refined grains with chickpeas can help lower post-meal blood glucose levels and reduce the risk of type 2 diabetes. Fiber also helps manage appetite, preventing unhealthy snacking.

Useful substitute for wheat in meals.
Prebiotic fiber nourishes beneficial gut bacteria.

2. Enhance Heart Health

Chickpeas are rich in potassium, magnesium, selenium, vitamin B, fiber, and iron, all supporting cardiovascular health. These nutrients may lower LDL (“bad”) cholesterol and blood pressure, reduce arterial plaque, and decrease inflammation. Omega-3 fatty acids present in chickpeas further aid in heart disease prevention.

Helps reduce risk of atherosclerosis.
Supports healthy circulation and blood vessel integrity.

3. Promote Weight Loss And Satiety

High dietary fiber in chickpeas keeps you full for longer, curbing hunger and reducing overall calorie intake. Both insoluble and soluble fiber prolong stomach emptying and slow digestion, supporting weight management.

Great for meal prep and healthy snacks.
Promotes balanced eating habits.

4. Improve Digestive Health

Chickpeas contain raffinose, a prebiotic fiber that feeds good gut bacteria and enhances digestive tract function. Their fiber content keeps bowel movements regular, reduces constipation, and helps remove waste and toxins.

Boosts probiotic activity in the gut.
Prevents bloating and supports detoxification.

5. Support Bone Health

Chickpeas offer magnesium, manganese, calcium, zinc, and vitamin K—each vital for bone formation and maintenance. The phytoestrogens present may be particularly beneficial for women at risk for osteoporosis, especially post-menopause.

Promotes healing of bone injuries.
Can help reduce the risk of fractures in aging populations.

6. Great Source Of Plant-Based Protein

With about 15 grams of protein per cup, chickpeas are an excellent plant-based protein for vegetarians and vegans. Protein is essential for muscle building, organ function, production of antibodies, and maintaining skin, hair, and bone health.

Ideal for meatless diets; pair with grains for a complete amino acid profile.
Helps regulate blood sugar after meals.

7. Rich In Important Nutrients

Chickpeas are loaded with magnesium, manganese, zinc, iron, vitamin A (beta-carotene), and a variety of B vitamins. These micronutrients are crucial for energy production, metabolism, blood formation, immunity, and cellular health.

Iron boosts blood quality and combats fatigue.
Manganese and B vitamins help with PMS symptoms and overall vitality.
Vitamin A supports clear skin and sharp vision.

8. Eliminate Wrinkles And Promote Radiant Skin

Chickpeas are notable for their role in anti-aging skin care. Manganese energizes skin cells and fights wrinkle-causing free radicals. B vitamins fuel cellular regeneration and repair damage from the sun or pollutants. Beta-carotene and vitamin C provide additional antioxidative protection.

DIY chickpea facial masks brighten and cleanse the skin.
Mix chickpea paste with turmeric for an anti-aging remedy.
Helps fade age spots and even out skin tone.

9. Prevent Hair Loss And Strengthen Hair

Chickpeas contain protein, manganese, iron, zinc, vitamin A, and copper—nutrients vital for hair growth and strength. Protein deficiency can lead to hair loss, while manganese and zinc help stimulate new growth and prevent thinning. Vitamin A and zinc also combat dandruff.

Hair masks with chickpea paste nourish the scalp.
Copper may assist in regrowth post-medical treatments like chemotherapy.

10. Improve Eye Health

Beta-carotene (precursor to vitamin A) and zinc in chickpeas contribute to sharp vision and eye health. Zinc helps transport vitamin A from the liver to the retina, aiding in the creation of protective pigments.

May help prevent cataracts and slow progression of macular degeneration.
Supports night vision and combats age-related sight loss.

11. Promote Healthy Pregnancy

Chickpeas are a rich source of folate, necessary for embryonic growth, DNA synthesis, and prevention of neural tube defects. Iron and vitamin B6 also support maternal blood health and energy levels.

Recommended for prenatal and postnatal diets.
Help reduce risk of birth defects and support fetal development.

12. Prevent Anemia And Support Blood Health

The combination of iron and vitamin C in chickpeas helps the body absorb more iron, preventing anemia and boosting blood quality. Iron deficiency anemia leads to fatigue, weakness, and poor immunity.

Regular chickpea consumption promotes energy and stamina.
Essential for women, vegans, and vegetarians prone to low iron levels.

13. Balance Hormones And Support Women’s Health

Chickpeas contain natural phytoestrogens that can mimic estrogen, aiding in hormonal balance. They may ease menopause symptoms (night sweats, hot flashes) and reduce mood swings during menstruation.

May support libido and alleviate PMS.
Helps maintain bone density in women.

How To Use Chickpeas For Skin And Hair

Face Mask: Mix mashed chickpeas with turmeric and honey for a brightening anti-aging mask. Apply for 15 minutes before rinsing with cool water.
Hair Mask: Blend 6 tablespoons of mashed chickpeas with water into a paste. Massage onto the scalp, leave for 15 minutes, then shampoo as usual to strengthen hair and fight dandruff.
Gentle Scrub: Combine chickpea flour (besan) with yogurt or milk for an exfoliating skin scrub.

Tips To Incorporate Chickpeas In Your Diet

Add cooked chickpeas to salads, soups, and stews for a protein and fiber boost.
Blend into hummus for a healthy dip.
Roast for a crunchy snack.
Use chickpea flour for gluten-free baking or as a thickener in sauces.
Mix with whole grains for complementary protein.

Possible Side Effects And Precautions

Chickpeas are safe for most people, but excessive consumption may cause digestive discomfort due to their high fiber and raffinose content. Soaking and thoroughly cooking chickpeas helps reduce bloating and gas. Individuals allergic to legumes should consult their healthcare provider before consumption.

Frequently Asked Questions (FAQs)

Q: Are chickpeas good for losing weight?

A: Yes. Chickpeas’ high fiber and protein content promote satiety and reduce overall calorie intake, supporting weight management and fat loss.

Q: Can chickpeas help control diabetes?

A: Chickpeas have a low glycemic index and high soluble fiber, which slow carbohydrate absorption and can help regulate blood sugar levels.

Q: Do chickpeas help prevent hair loss?

A: Chickpeas are loaded with protein, manganese, zinc, and vitamin A—all crucial nutrients for hair strength and growth. Topical use also helps scalp health.

Q: How do chickpeas improve skin health?

A: Their antioxidants, vitamins, and minerals combat wrinkles, brighten skin, and promote cellular regeneration. Chickpea-based masks can cleanse and detoxify skin.

Q: Are chickpeas suitable for pregnant women?

A: Chickpeas provide folate, iron, protein, and vitamin B6—all essential for healthy fetal development and preventing birth defects in pregnancy.

Conclusion

Chickpeas are an exceptionally nutritious and versatile food. Their benefits span improved heart and digestive health, strong bones, hormonal balance, radiant skin, and luscious hair. Whether mashed into spreads, tossed in salads, or used for beauty treatments, chickpeas deserve a regular place in the modern diet.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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