Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fiber and antioxidants. Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer. They are rich in nutrients like iron, phosphorus, minerals and B vitamins. Discover what makes peas so good for us and whether frozen peas are as healthy as fresh. Green peas or “garden peas” are the small, spherical seeds that come from pods produced by the Pisum sativum plant. Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure.
They have been part of the human diet for hundreds of years and are consumed all over the world. Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants. They’re also high in fiber and protein. The naturally sweet legume is rich in essential vitamins and antioxidants like vitamin K, C and folate. It is also rich in manganese and fibre. There are several pea pods which are excessively fibrous and tough to eat, but some famous edible varieties such as snow peas, sugar snap peas, and garden peas have been commonly used as ingredients in various curries and stew preparations.
Peas, because they are a legume, are naturally high in protein containing 5.5g per 100g portion, and fibre at 5.6g per 100g. They are low in fat, just 1.6g per 100g, low in carbohydrates at 10g per 100g and low in calories with 79 calories per 100g.
Natural benefits of Peas
Peas can do wonders for your digestion. The high fibre content present in pods helps in maintaining good digestive health. Fibre adds bulk to the stool, thereby enhancing smoother bowel regularity. Feel free to include them in your salads, sides, stews and curry. Also, the fiber gives consistency to your poop, so it’s not too soft or too hard.
- Good Source of Iron:
Peas are a good source of iron. Iron deficiency is the leading cause of anemia. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells thereby causing hemoglobin deficiency. Iron helps combat fatigue and gives you strength.
- High in Protein:
The protein and fiber content in peas could provide a one-two punch in regards to weight loss. If you feel full, you’re less likely to be tempted to grab a snack or otherwise cheat on your diet. Many vegans and non-vegans swear by using pea protein for their daily muscle-building shakes.
- Builds Immunity:
Peas are rich in vitamin C, which makes it one of the best immunity building foods. According to the book ‘Healing Foods’, “a single serving of peas or snow peas supplies half your daily needs.
- Regulate your Blood Sugar:
One of the top health benefits of peas is the effect they have on your blood sugar. Certain carbohydrates, especially the refined types, can give you a quick surge in your blood sugar levels. The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes).
- Good for eye health:
Peas can also do wonders to your eyes. Peas are packed with carotenoid pigment lutein. Lutein is known to reduce the risk of cataracts and macular degeneration or loss of vision in old age. Peas can also boost eyesight. Vitamin A (in the form of beta carotene), along with other nutrients, has been shown to have a protective effect against macular degeneration. To keep this system functioning as it should, make sure to get enough vitamin A in your diet.
- Lower bad cholesterol:
Peas, along with other types of legumes, have been shown to significantly reduce levels of LDL cholesterol in your body. When there’s too much LDL, it can accumulate alongside the walls of your blood vessels, in the form of plaque.
- Good for heart:
The insoluble fibre content present in peas helps reduce the risk of heart disease and stroke. Apart from this, peas also help in ensuring stable blood sugar regulation in the body. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation. The generous amounts of vitamin B1 and folate, B2, B3 and B6 reduce homocysteine levels which are risk factor for heart disease.
- Stomach Cancer Prevention:
Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer.
- Increase Bone Strength:
Green peas are loaded with vitamin K 25.9 mcg per 100 g. That’s a whole 32% of your daily recommended intake one third. Vitamin K has long been known to have a beneficial effect on bone metabolism leading to a stronger, healthier skeleton. ust one cup of green peas contains 44% of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis.
- Fight inflammation:
Peas have strong anti-inflammatory attributes. Green peas also come with inflammation-fighting omega-3s, in the form of alpha-linolenic acid (ALA). Although peas are extremely low in fat overall, 100 grams will net you around 30.4 mg of the health-boosting acids.
- Weight loss:
The bite-sized peas can help you shed some quick pounds too. Peas are low in fat and also immensely low on calories as compared to heavier legumes like beans and cowpeas. 100 grams of peas contains only 81 calories. The high content of fibre too plays its role in weight reduction.
- Good for Skin:
These come from peas strong anti-inflammatory properties. Excess inflammation has also been linked to, heart disease, cancer, and aging in general. Peas are an excellent source of Vitamin C, which plays a significant role in in the production of collagen. Collagen helps keep the skin firm and glowing. Vitamin C also protects the cells from damage caused by free radicals. The antioxidants help fight oxidative damage caused by the free radicals.
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