benefits of peas
. Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes. Well start with the benefits of this tastypowerfood. Sweet, delicious green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious greenpods. Peas are probably originated in the subHimalayan plains of northwest India. Now, this
. Legumes are plants that bear fruit in the form of pods enclosing the fleshy seeds we know as beans. Peas are one of the few members of the legume family that are commonly sold and cooked as fresh vegetables. Other members of the legume family, including lentils, chickpeas, and beans of all colors are most often sold in dried form. There are generally three types of peas that are commonly eaten: garden or green peas (Pisum sativum), snow peas (Pis
. The modernday garden pea is thought to have originated from the field pea that was native to central Asia and the Middle East. Because its cultivation dates back thousands and thousands of years, the green pea is widely recognized as one of the first food crops to be cultivated by humans. Peas were apparently consumed in dry form throughout much of their early history, and did not become widely popular as a fresh food until changes in cultivation
. Green peas have been largely overlooked in research studies on legumes, which have tended to concentrate only on beans. In studies where the health benefits of green peas have been directly examined, its usually been in their dried versus fresh form. These research trends are ones that we would really like to see reversed! Due to the lack of widescale health research on green peas, many of the connections that we would expect to see need further
. Peas are lowfat but higheverythingelse. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients. pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus, Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,...etc.
Stomach cancer prevention
. Peas contain high amounts of a healthprotective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to help prevent stomach cancer. A cup of peas has at least 10. In general, the pods harvested while just short of reaching maturity, at the point when their seeds are green, soft, sweet and edible as raw. Allowing the pods to mature further would make seeds less sugary, starchy, b
Antiaging strong immune system and high energy
. This comes from the high levels of antioxidants, including: 1flavinoids: catechin and epicatechin. 2carotenoid: alphacarotene and betacarotene. 3phenolic acids: ferulic and caffeic acid. 4polyphenols: coumestrol. Pea tendrils are also edible. They are delicate, tender top shoots of young pea plants, having flavor akin to peas. The tendrils and leafyshoots are favored in cooking as well in salads.
Prevention of wrinkles Alzheimers
. These come from peas strong antiinflammatory properties. Excessinflammationhas also been linked toheart disease, cancer, and aging in general. These properties include: 1Pisumsaponins I and II and pisomosides A and B (antiinflammatory phytonutrients found almost exclusively in peas). 2Vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc. 3Omega3 fat in the form of alphalinolenic acid (ALA).
. Peas high fiber and protein slows down how fast sugars are digested. Their antioxidants and antiinflammatory agents prevent or reverse insulin resistance (type 2 diabetes) All peas carbohydrates are natural sugars and starches with nowhite sugars or chemicalsto worry about.
. The many antioxidant and antiinflammatory compounds in peas support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress andinflammation. The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels, which are a risk factor for heart disease.
Healthy for the environment
. Peas work with bacteria in the soil to
. The high fiber content in peas improves bowel health and peristalsis.Pea is a quick growing, annual herbaceous vine that requires trellis to support its growth. It flourishes well in welldrained, sandy soil supplemented with adequate moisture and cool weather conditions. Short stalked green pods appear during late winter or spring. The pods measure about 23 inches long, swollen or compressed, straight or slightly curved, filled with single row of
. Just one cup of peas contains 44% of your Vitamin K, which helps to anchor calcium inside the bones. Its B vitamins also help to prevent osteoporosis. Snow peas or sugar snap peas are different species of peas wherein the whole immature green pod, including its outer peel eaten like a vegetable.
Reduces bad cholesterol
. The niacin in peas helps reduce the production of triglycerides and VLDL (very lowdensity lipoprotein), which results in in less bad cholesterol, increased HDL (
Antioxidant and AntiInflammatory Benefits
. If you have traditionally thought about green peas as a starchy vegetable that cannot provide you with very much in the way of phytonutrients or body systems support, its time that you change your thinking. Green peas are loaded with antioxidants and antiinflammatory nutrients, and these healthsupportive nutrients are provided in a wide range of nutrient categories. For example, in the flavonoid category, green peas provide us with the antioxidan
Support for Blood Sugar Regulation
. As mentioned in the previous section, blood sugar regulation has been an area of special interest with respect to green peas and its fellow legumes. Few foods provide us with such substantial amounts of protein or fiber (about 810 grams per cup for each of these macronutrients) as green peas. These outstanding fiber and protein amounts directly regulate the pace at which we digest our food. By helping to regulate the pace of digestion, protein an
Heart Health Promotion
. An area we expected to find welldocumented health benefits from green peas is the area of cardiovascular disease. While we did not find specific research documentation in this area, we are confident that future research will confirm key health benefits from green peas in relationship to cardiovascular protection. Our reasoning here is simple. First, we know that strong antioxidant and antiinflammatory protection is needed for healthy functioning
Reliable source of omega3
. Green peas are a reliable source of omega3 fat in the form of alphalinolenic acid, or ALA. One cup of green peas provides us with ALA in an amount of approximately 30 milligrams. Third, we know that high levels of homocysteine raise our risk of cardiovascular disease, and that ample amounts of B vitamins are required to help keep our homocysteine levels in check. Green peas provide us with very good amounts of vitamin B1 and folate, and good amou
Protection Against Stomach Cancer
. Excessive inflammation and oxidative stress are risk factors not only for the development of chronic diseases like type 2 diabetes, but also for the development of cancers. A recent research study has begun to examine the benefits of green peas with respect to one particular type of cancer
How to Select
. Frozen peas are better able to retain their color, texture, and flavor than canned peas. Recent research has confirmed that these important sensory characteristics of green peas are not affected by freezing over periods of 13 months. When purchasing fresh garden peas, look for ones whose pods are firm, velvety and smooth. Their color should be a lively medium green. Those whose green color is especially light or dark, or those that are yellow, wh
How to Store
. Both canned and frozen peas may contain relatively high levels of sodium. Unless labeled as low sodium or reduced sodium or containing 50% less sodium or something similar, you can expect to find 650800 milligrams of sodium in one cup of canned green peas. Some of this sodium can be removed by thorough rinsing, and we definitely encourage you to do so. Reduced sodium canned peas will often bring the sodium content down to 250300 milligrams of sod
Tips for Preparing Green Peas
. Before you remove the peas from the pod, rinse them briefly under running water. To easily shell them, snap off the top and bottom of the pod and then gently pull off the thread that lines the seam of most peapods. For those that do not have threads, carefully cut through the seam, making sure not to cut into the peas. Gently open the pods to remove the seeds, which do not need to be washed since they have been encased in the pod.
The Healthiest Way of Cooking
. Of all of the cooking methods we tried when cooking green peas, our favorite is Healthy Saut
Green Peas and Pesticide Residues
. Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The livers ability to process other toxins, the cells ability to produce energy, and the nerves ability to send messages can all be compromised
Green Peas and Purines
. Green peas contain naturallyoccurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purinerelated problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called gout and the formation of
. While not always recognized as a food unique in phytonutrients, green peas are actually an outstanding phytonutrient source. Flavanols (including catechin and epicatechin), phenolic acids (including caffeic and ferulic acid), and carotenoids (including alpha and betacarotene) are among the phytonutrients provided by green peas. Even more unique to this food are its saponins, pisumsaponins I and II and pisomosides A and B. The polyphenol coumestro
InDepth Nutritional Profile
. An indepth nutritional profile forGreen peasis also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Protein and fiber
. Peas are low fat but high everything else. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients. Fresh, tender peas are relatively low in calories on comparison with beans, and cowpeas. 100 g of green peas provide only 81 calories, and no cholesterol. Nonetheless, the legumes are a good source of proteins, and soluble as well as insoluble fiber.
Health protective polyphenol
. Peas contain high amounts of a healthprotective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup of peas has at least 10. Fresh pea pods are an excellent source of folic acid. 100 g provides 65
Prevention of wrinkles alzheimers 1
. These come from peas strong antiinflammatory properties. Excess inflammation has also been linked to, heart disease, cancer, and aging in general. These properties include: Pisumsaponins I and II and pisomosides A and B are antiinflammatory phytonutrients found almost exclusively in peas. vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc. omega3 fat in the form of alphalinolenic acid (ALA).
Heart disease prevention
. The many antioxidant and antiinflammatory compounds support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation. Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural watersoluble antioxidant. Vegetables rich in this vitamin help human body develop
. Peas contain a substance called purines. People, who have problems like kidney disorder or gout, should not have green peas. This is NOT a problem for everyone else without this situation. In addition to folates, peas are also good in many other essential Bcomplex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.
. Peas are a low fat and a low calorie food type. Hence, they are mostly included in vegetarian as well as nonvegetarian diets, due to the ease in managing the body weight. Green veggies are already considered as a source of good health, but when talking about peas, they help in managing your weight effectively. Peas are relatively low in calories when compared to cowpeas and beans.
. These tiny ingredients in your plate have the capacity to prevent dreadful diseases like stomach cancer. Its protective polyphenol content called coumestrol is known to prevent cancer which is abundant in peas. Green peas are winter crops. Fresh peas are readily sold from December until April in the markets. However, dry, mature seeds, and split peas, flour...etc., can be made available in the markets all around the year.
. High levels of antioxidants in peas prevent several reactions in the body that may cause serious diseases. They are rich sources of many minerals such as iron, calcium, zinc, copper, manganese etc. which enhances the immune system of your body.
. Peas are also helpful in antiaging of the skin. The antioxidants which are present in it such as flavonoids, catechin, epicatechin, carotenoid, alpha carotene etc. are helpful in preventing the aging process of your skin and tends to provide a natural glow to the skin.
Wrinkles and Osteoporosis
. Antiinflammatory properties of peas coupled with the action of antioxidants helps in prevention of wrinkles and osteoporosis. Sometimes inflammation can be very tedious to handle and it is well dealt by the antioxidants present in peas.
Alzheimers and Arthritis
. Vitamin K present in peas helps you in the prevention of serious diseases like Alzheimers and arthritis. InAlzheimers afflicted patients, regular consumption of peas limits neuronal damage in the brain. Garden peas are considered to be the best source of vitamin K.
. High fiber and protein content in peas makes sugar digestion slower. Peas do not contain any extra sugars like white sugar or chemicals and hence, it enables blood sugar regulation in the body. Pea proteins play a very important role in this action.
Good for Expectant Mothers
. Fresh pea pods are considered as an excellent source of folic acid. Folates are Bcomplex vitamins that are required for DNA synthesis inside the cell. Research studies suggest that adequate amount of folate rich foods in expectant mothers would help in preventing neural tube defects in the newborn babies. So, peas are good for expectant mothers and the health of new born babies.
. The high dietary fiber content of peas makes them a good digestion aid. The fiber also improves the metabolism of the body in general by improving digestion. Greenpeas are at their best soon after their harvest since much of sugar content in the seeds rapidly convertd into starch. If you have to store at all, place them in the vegetable compartment inside the home refrigerator, set at high relative humidity where they keep fresh for 23 days. Froz
Good for EyeSight
. Peas have adequate amount of antioxidant flavonoids like lutein, carotenes, zeaxanthin as well as vitaminA. Vitamin A is one of the essential nutrients which are required for maintaining the health of mucus membranes, skin and eyesight.
Benefits of Vitamin C
. Snow peas are a good source of vitamin C which is involved in the production of collagen, thus helping to keep our skin firm. Being a powerful antioxidant, vitamin C protects the cells from damage caused by free radicals. Thus, eating foods rich in vitamin C such as snow peas enables your skin to fight oxidative damage.
. Peas contain skin friendly nutrients such as vitamin B6, vitamin C and folate (folic acid). These nutrients can effectively counter inflammation and free radical damage that rob the skin of its natural stores of collagen and elastinproteins that keep your skin firm, toned and in bounce back shape.
Treatment of Chilblains
. Chilblains are swellings and inflammations of the fingers and toes due to cold temperatures in winter. Green peas are a natural remedy for chilblains. For this purpose, boil green peas in water. Straining out the peas, mix 1 teaspoon sesame oil to this water and foment your fingers in it for some time. Afterwards, wash with this water. This will significantly lessen swelling, inflammation and discomfort.
Peas for Glowing Skin
. You can boil some peas and grind to make a paste. Apply this all over your body and face. Scrubbing with this paste will provide you with a glowing skin. Green peas are one of the common ingredients in winter season dishes in the Indiansubcontinent. Fresh peas are added to variety of mouthwatering recipes like Aaloo mutter, mutterpaneer, muttergajjar...etc with added spices, garlic, coriander leaves, onions, and tomato.
. To soothe the burning sensation, you can apply a paste of fresh green peas on the burnt area. Peas mix well with other complementing vegetables like potato, carrot, beets, onion, artichokes,
Benefits of B Vitamins
. As stated earlier, peas are a good source of B vitamins such as folate, vitamin B6 and vitamin B12. These vitamins aid in the creation of red blood cells which carry oxygen and nutrients to all body cells including those of your scalp, follicles and growing hair. Deficiency of these vitamins can cause shedding, slow growth or weak hair that is prone to breaking.
Prevents Hair Loss
. Vitamin C is an important mineral as it is involved in collagen formation which is required by the hair follicles for optimal growth. Even minor deficiencies of this vitamin can lead to dry, brittle hair that breaks easily. Green peas stand out as an environmentally friendly food. Agricultural research has shown that pea crops can provide the soil with important benefits. First, peas belong to a category of crops called nitrogen fixing crops. Wit
Available in winter from December
. Green peas are available in winter from December till April. Mature seeds, split and dried green peas are available all the year round. Peas are sold either in fresh, frozen and canned form. When shopping for green peas, choose fresh, firm pods which are full, heavy in hands and brimming with seeds. They should have a velvety and smooth skin and their color should be a lively medium green. Avoid wrinkled, over matured or yellow colored pods. They
Harvest as most of the sugar content
. Green peas are at their best soon after their harvest as most of the sugar content rapidly gets converted to starch. They should be placed in the vegetable compartment inside the refrigerator set at high relative humidity where they can last for 2 to 3 days. Refrigerating them preserves their sugar content and prevents it from turning into starch. Unwashed, unshelled peas should be stored in the refrigerator in a bag or unsealed container where i
. Peas can be eaten both raw and cooked. Before removing the peas from the pod, they should be briefly rinsed under running water. They can be easily shelled by snapping off the top and bottom of the pod and gently pulling off the thread that lines the seam of most peapods. The pods should be gently opened to remove the seeds which need not be washed as they were encased in the pod. Given below are some tips to enjoy these delicious vegetables.
. One cup of raw peas has 117 calories, 1 cup of sliced, raw carrots has just 50 calories and both have barely a trace of fat. The carrots have 1 gram of protein, but peas provide 8 grams. Together they deliver 16 percent of the recommended daily intake of protein for men and 19 percent for women.
. Youll get 7 grams of dietary fiber from 1 cup of peas and 3 grams from the same portion of carrots. Insoluble fiber keeps your digestive tract healthy by moving food and wastes through your system. Soluble fiber lowers levels of cholesterol and keeps blood sugar balanced by slowing the absorption of food during digestion.
. Even though it sounds like one individual vitamin, vitamin A actually refers to a group of substances that includes carotenoids. Peas and carrots contain four carotenoids: alphacarotene, betacarotene, lutein and zeaxanthin. Alpha and betacarotene function as antioxidants, and theyre converted into vitamin A, which is essential for vision and healthy skin. Lutein and zeaxanthin are antioxidants that protect your eyes from agerelated diseases such
. As an antioxidant, vitamin C supports the immune system and prevents damage to cells that can result in chronic health problems. Vitamin C may lower your risk of developing cardiovascular disease and some types of cancer, according to Oregon State University. Its also essential for the formation of collagen, which is needed for wound healing and supports skin and connective tissue. One cup of peas has 64 percent and carrots have 8 percent of the
. Vitamin K activates the calcium and proteins that are essential for the process of blood clotting. It also regulates bone mineralization and is essential for the functioning of a protein that regulates cell growth and death. One cup of green peas has 30 percent of the recommended daily intake of vitamin K and the same portion of carrots has 13 percent.
. The combination of peas and carrots delivers 20 percent of the recommended daily intake riboflavin, 24 percent of niacin and 40 percent of thiamin. All three vitamins convert food into energy and contribute to healthy skin. Youll get 30 percent of the daily intake of folate and 34 percent of vitamin B6, which lower your risk of cardiovascular disease by removing homocysteine. Folate is also important during periods of growth because its essential
. Frozen or canned peas and carrots lose about half of their vitamin C, folate and potassium, otherwise they have the same nutritional value as fresh vegetables. Canned products with added salt increase the amount of sodium to as much as 478 milligrams per cup. Steaming retains nutrients, but carrots take a little longer to cook, so give them a few minutes before adding the peas. Instead of a buttery saute, try cooking garlic and onion in a small a
. Peas ormataris a very popular ingredient and is used all over India in dishes likeMatar Paneer, Peas Pulao,etc. Even though botanically, peas are considered as a fruit, it is sold along with other vegetables. Soft and delicious to eat, green peas are a powerhouse of nutrients that benefit your body in more ways than one. Here are the top 10 health benefits of peas.
Helps you lose weight
. Peas are low in calories, but rich in nutrients (1 cup of peas contain just 118 calories). They are rich in fibre which makes you feel full for a long time, and this helps in making you eat less. Peas also have a relatively shallow root system which can help prevent erosion of the soil, and once the peas have been picked, the plant remainders tend to break down relatively easily for soil replenishment. Finally, rotation of peas with other crops
Good for your heart
. Niacin present in peas reduces bad cholesterol, which is responsible for many heart related diseases. Additionally, it also has many antioxidants which prevents your blood vessels and arteries from getting blocked.A soup made out of peas can even help lower your blood pressure.
Great for your bones
. Vitamin K, a nutrient present in peas helps in absorbing calcium making it a great food item for healthy bones. As much as 50% of your daily Vitamin K1 requirement is met by a cup of boiled peas. What more? Nutrients like Vitamin B1 and folic acid helps prevent osteoporosis which is a debilitating condition.
Prevents signs of ageing
. The antioxidants present in peas helps reduce free radical damage. Just like metal rusts after exposure to air, our bodies too suffer from free radical damage. Eating peas slows down this process, and helps prevent signs of ageing. Even though green peas are an extremely lowfat food (with approximately onethird gram of total fat per cup) the type of fat and fatsoluble nutrients they contain is impressive. Recent research has shown that green peas
Helps reduce depression
. Folate present in peas has an impact on your mental health. A study published inJournal of Affective Disordersfound that a low intake of folate increased the risk of melancholic depressive symptoms. Depressed people are also advised to eat foods high in antioxidants which peas have in ample quantities.
Improves your immunity
. A strong immune system ensures that your body is capable of fighting infections and keeps you free from diseases. Peas are a good source of Vitamin C, along with many other nutrients which improves your immunity. This very small but highquality fat content of green peas helps provide us with important fatsoluble nutrients from this legume, including sizable amounts of betacarotene and small but valuable amounts of vitamin E.
Prevents anaemia and fatigue
. Power packed with iron, peas can help prevent anaemia and fatigue, especially in women. The high vitamin content helps ensure that you dont feel fatigued after a tiring day. The outstanding antioxidant and antiinflammatory nutrient composition of green peas are very likely to play a role in these blood sugar benefits. Regular consumption of antioxidant nutrients can help us prevent chronic, unwanted oxidative stress, while regular consumption of
Great for your childs growth
. Apart from being rich in vitamins and antioxidants, they are also a good source of proteins. This makes it an ideal food for your child. Serve it asmatar paneer, make a green peas sandwich or just make a green peas soup. Children will love it!
. A cup of cooked green peas has 3.6 milligrams of lutein, an antioxidant nutrient that helps keep the cells in your eyes healthy. Your body deposits lutein in the macular region of your retina and it helps you filter light properly. Although there is no established recommended intake amount for lutein, studies indicate that a daily 10milligram intake is beneficial, according to the American Optometric Association. Because your body cannot make lut
. Peas benefit your immune system with antioxidant vitamins, especially if you eat them raw. A cup of raw peas has 58 milligrams of vitamin C, providing 65 percent of the daily requirement for men and 77 percent for women. The same amount of cooked peas has 23 milligrams of vitamin C. Peas are also rich in Bvitamins. A cup of cooked or raw peas provides about onethird of the thiamine you need each day and 20 to 25 percent of your recommended daily
. Cooked peas have more minerals than raw peas. A cup of cooked peas has 2.5 milligrams of iron, 62 milligrams of magnesium and 187 milligrams of phosphorus, compared to raw peas 2 milligrams of iron, 48 milligrams of magnesium and 157 milligrams of phosphorus. These minerals support your blood, muscle and bone health, as well as your nervous system. A cup of cooked or raw peas provides nearly 2 milligrams of zinc, an antioxidant mineral that promo
Good Source of Iron
. Peas can also help you meet your iron needs. A 1/2cup serving contains 1.2 milligrams of iron. Most of the iron you consume can be found in hemoglobin, the protein responsible for carrying oxygen throughout your body. Inadequate intakes of iron decreases oxygen delivery making you feel tired, decreasing your ability to concentrate and increasing your risk of infection. Iron needs vary depending on age and sex. Men and women over the age of 51 nee