Green Peas: Health Benefits, Nutrition Facts, and More – The Ultimate Guide
Green peas, also known as Pisum sativum, are more than just a delicious addition to your meals; they are packed with nutrients and health benefits that can enhance your overall well-being. These small, vibrant green vegetables belong to the Fabaceae family and go by various names, such as Garden pea, Sweet pea, and Mutter pea. In this blog, we’ll explore the amazing health benefits of green peas, their nutritional content, and how they can contribute to a healthy lifestyle.
What Are Green Peas?
Green peas are the seeds of the pea plant (Pisum sativum), a hardy annual that can grow up to 1.8 meters high. The plant features hollow, trailing stems with two pairs of leaflets and terminal tendrils that help it climb. The pea plant produces butterfly-shaped flowers in shades of pink, purple, or white. As the plant matures, it bears pods that are 10 cm long, containing 5 to 10 seeds. These seeds are available in a variety of colours, including green, yellow, and white.
Nutritional Facts About Green Peas
Green peas are not only delicious but also highly nutritious. Here’s a breakdown of their key nutrients:
Calories: 81 per 100 grams
Protein: 5 grams
Carbohydrates: 14.5 grams
Fibre: 5.5 grams
Fat: 0.4 grams
Vitamins: A, C, K, B-complex vitamins (especially folic acid)
Minerals: Iron, magnesium, potassium, calcium, and zinc
Green peas are an excellent source of vitamins, minerals, fibre, and protein, making them a perfect addition to any balanced diet.
Incredible Health Benefits of Green Peas
Green peas are packed with essential nutrients that provide a range of health benefits. Let’s dive into the top reasons why you should consider adding green peas to your regular diet.
1. Improves Digestion
Green peas are rich in fibre, which plays a key role in promoting digestive health. The high fibre content in peas helps add bulk to the stool and improves bowel regularity, preventing constipation. Additionally, the fibre in peas can help regulate digestion and reduce bloating, making them an excellent choice for those looking to improve gut health.
2. Prevents Anaemia
Green peas are an excellent source of iron, an essential mineral that helps combat anaemia. Anaemia occurs when the body doesn’t produce enough red blood cells to carry oxygen efficiently, leading to fatigue and weakness. By consuming peas, you can boost your iron levels, which helps in the production of haemoglobin and the prevention of anaemia.
3. Boosts Immunity
The high levels of Vitamin C in green peas make them an excellent food for boosting immunity. Vitamin C is a powerful antioxidant that helps the body fight infections and diseases. Moreover, phytoalexins found in pea shoots have been shown to inhibit harmful bacteria like Helicobacter pylori, which is linked to stomach ulcers and cancer. Eating green peas regularly can help strengthen your immune system.
4. Promotes Eye Health
Green peas are rich in carotenoids, especially lutein, which plays a crucial role in protecting the eyes. Lutein helps reduce the risk of cataracts and macular degeneration, both of which are common causes of vision loss as we age. Including green peas in your diet can support long-term eye health and reduce the risk of age-related vision problems.
5. Supports Heart Health
Green peas contain insoluble fibre, which has been shown to reduce the risk of heart disease and stroke. Fibre helps lower cholesterol levels and improve heart function. Additionally, peas can help regulate blood sugar levels, making them beneficial for individuals with diabetes or those at risk for the condition.
6. Aids in Weight Loss
If you’re trying to lose weight, green peas can be a valuable addition to your diet. Low in calories and fat, they provide a good amount of fibre, which promotes satiety and helps you feel full for longer. The fibre content also reduces the chances of overeating, making green peas an excellent food choice for those looking to manage their weight.
7. Enhances Skin Health
Green peas are a rich source of Vitamin C, a nutrient that is essential for the production of collagen. Collagen is a protein that helps maintain skin elasticity and prevents wrinkles. The antioxidants found in peas, such as flavonoids, catechins, and epicatechins, combat free radical damage, slowing down the ageing process and giving your skin a natural glow.
8. Good for Men’s Health
Green peas can also benefit men’s reproductive health. Studies suggest that peas can help increase sperm count and improve sperm motility, which is essential for fertility. By consuming green peas regularly, men can support their overall reproductive health and improve their chances of conception.
9. Prevents Alzheimer’s and Arthritis
The presence of Vitamin K in green peas is beneficial for brain health. Vitamin K helps protect neurons in the brain from damage and supports cognitive function. This can help prevent conditions like Alzheimer’s disease and arthritis. Peas are considered one of the best natural sources of Vitamin K, making them an excellent food for supporting mental clarity and joint health.
10. Anti-Ageing Properties
Green peas are rich in antioxidants, such as flavonoids, carotenoids, and alpha-carotene, which have anti-ageing properties. These antioxidants help protect skin cells from oxidative damage caused by free radicals, which can lead to premature ageing. Regular consumption of green peas can help keep your skin youthful and radiant.
11. Supports Pregnancy
Green peas are an excellent source of folic acid, a B-complex vitamin essential for DNA synthesis and cell growth. For pregnant women, consuming folate-rich foods like peas can help prevent neural tube defects in the baby. Folic acid plays a critical role in fetal development, making peas an ideal food for expectant mothers.
Other Uses of Green Peas
Apart from their numerous health benefits, green peas are also versatile in the kitchen. They can be served boiled, seasoned with butter and spearmint, and added to a variety of dishes, such as:
Salads
Casseroles
Soups
Vegetable side dishes
Green peas can be used in both savoury and sweet recipes, making them a versatile addition to your meals.
Warnings and Precautions
While green peas are a healthy and nutritious food for most people, they contain a substance called purines, which can be problematic for those with gout or kidney disorders. If you have any of these conditions, it’s advisable to consult a healthcare professional before adding green peas to your diet.
Conclusion
Green peas are a small but powerful vegetable that can offer a range of health benefits. From boosting immunity to supporting heart health and promoting healthy skin, the incredible health benefits of green peas make them a must-have in any balanced diet. Packed with fibre, vitamins, and minerals, they are an excellent addition to your daily meals. Whether you’re looking to lose weight, improve your digestion, or maintain overall health, green peas are a nutritious and delicious choice.
Incorporating green peas into your diet can enhance your well-being and provide essential nutrients that your body needs to function at its best. So, why not enjoy the health benefits of green peas today?