Why are peas good for your health? Seven advantages you should be aware of

 

Why are peas good for your health? Seven advantages you should be aware of

The fact that green peas are nutrient-dense makes them an essential in many recipes. Their help might be extended to controlling blood sugar and weight management. The health advantages of peas are revealed to you.

Peas are tiny, spherical seeds that are produced in pods by the legume plant Pisum sativum. Although they are usually green, they can also be yellow or another color. Peas can be eaten fresh, frozen, or dried and are utilized in many different cuisines around the world. They have a pleasant taste and are high in fiber, protein, vitamins, and minerals, among other nutrients. These nutrients may improve heart and eye health as well as help regulate weight and blood sugar. Peas are full of health benefits, so include them in your diet.

What advantages do peas provide for your health?

Peas are a fantastic way to get nutrients. The following are present in 100 grams of green peas, per the US Department of Agriculture: 

• 5.4 grams of protein
• 5.7 grams of fiber
• 25 milligrams of calcium
• 1.47 milligrams of iron
• 33 milligrams of magnesium
• 244 milligrams of potassium
• 40 milligrams of vitamin C
• 38 mcg of retinoic acid
• Vitamin E in the amount of 0.13 mg
• A vitamin K dosage of 24.8 micrograms

The general health can benefit from these nutrients. Peas are beneficial to your health for the following reasons:

1. Beneficial to the stomach

 
A fantastic source of dietary fiber that can improve gut health, aid in digestion, and ward against constipation is peas. Dietitian Sangeeta Tiwari states, "The fiber content can also help lower cholesterol levels." It may lessen the amount of cholesterol that enters your bloodstream.

2. Strong in antioxidants

 
According to a 2012 study that was published in The British Journal of Nutrition, peas contain polyphenols that may have antioxidant and anticarcinogenic properties. Peas are also a good source of vitamin C, flavonoids, and carotenoids, which can help shield the body against inflammation and oxidative stress, two conditions connected to chronic illnesses like cancer.

3. Could promote heart health

 
Peas' fiber, potassium, and antioxidant content work together to promote heart health. According to the expert, "antioxidants like flavonoids and carotenoids reduce oxidative stress, which can lower the risk of heart disease." Potassium also aids in blood pressure regulation.

4. Could encourage healthy weight management

 
The USDA states that one hundred grams of green peas contains 81 calories. Peas can be a filling and healthy meal for managing weight because they are high in protein and fiber and low in calories. You may feel fuller for longer because to the protein and fiber content, which lowers the chance of overindulging.


5. Could improve eye health

According to the USDA, there are 2480 micrograms of lutein and zeaxanthin in 100 grams of peas. According to Tiwari, "These carotenoids are known to protect the eyes from damage caused by oxidative stress and blue light, reducing the risk of cataracts and age-related macular degeneration."

6. Could help regulate blood sugar

 
Peas are high in protein, and consuming meals high in protein may assist persons with type 2 diabetes control their blood sugar levels, according to a 2023 study that was published in the Obesity journal. They include fiber and protein, which can aid to slow down the absorption of sugar into the bloodstream, and they have a low glycemic index. According to the expert, "this makes them a great food option for managing blood sugar levels, particularly in diabetics."

7. May strengthen the immune system

 
Antioxidants and vitamins abound in peas, supporting a robust immune system. Although other nutrients, such as vitamin A, also support a strong immune response, vitamin C is particularly well-known for its role in boosting immune function.

In what ways can someone consume peas?

Peas can be incorporated into your diet in a variety of ways!


1. Serve them steam-cooked or fresh.

For maximum nutritional value and to bring out the sweetness of the fresh peas, they can be eaten raw or cooked just barely until soft. They can be eaten as a side dish or added to rice or salads.


2. Include peas in stews and soups

Peas provide soups and stews flavor and texture. A traditional recipe that brings out the flavor and health benefits of green peas is split pea soup.

3. Add them to stir-fried meals. 

Peas are a common addition to stir-fries because they provide a crisp texture and a sweet burst. They go nicely with a variety of meats and veggies.


4. Blend it!

Pureed peas can be served as a side dish or as a foundation for soups and sauces. The expert states, "Herbs, garlic, and other seasonings are often used to flavor it."

5. Include in pasta and rice dishes

Fried rice and pulao are two rice dishes that can use peas. They also enhance pasta meals, giving them color and nourishment.

6. Have a snack on it.

 
Dried or roasted peas are a nutritious snack. For extra flavor, they are frequently seasoned with spices. So, if you're hungry in the middle of the day, you can consume peas instead of unhealthy snacks.


Do peas have any side effects?

As part of a well-balanced diet, peas can be eaten every day. There's no hard and fast rule on how often you can eat peas, but to make sure you're getting a good variety of nutrients, it's crucial to keep your diet varied. "Approximately half a cup, or 80 grams, is a typical serving size of peas, which provides a good amount of nutrients without excessive calories," the expert states.

• Oligosaccharides, a form of carbohydrate found in peas, can be difficult for certain people to digest, which can cause bloating and gas.

 

• Purines, which are found in relatively high concentrations in peas, can aid in the production of uric acid. Large pea consumption may raise the risk of flare-ups for those who are prone to kidney stones or gout.

• It is unusual, but some people may experience swelling and itching if they have an allergy to peas.

Peas have several health advantages and are a flexible, nutrient-dense supplement to a balanced diet. They are simple to add to any type of meal. Peas can be eaten as an appetizer, as an ingredient in salads and soups, or as the main course.