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Peas are not only a versatile and delicious addition to many dishes, but they also pack a powerful nutritional punch. Here’s a detailed look at the nutritional benefits of peas and why they should be a staple in your diet.
Rich in Essential Nutrients
Peas are a great source of essential vitamins and minerals. A single cup of cooked peas contains:
- Calories: 134
- Carbohydrates: 25 grams
- Protein: 8.58 grams
- Fiber: 8.8 grams
- Iron: 2.46 milligrams
- Magnesium: 62.4 milligrams
- Zinc: 1.9 milligrams
- Folate: 101 micrograms
- Potassium: 434 milligrams
- Vitamin C: 22.7 milligrams
- Vitamin K: 41.4 micrograms1.
High in Protein
Green peas are one of the best plant-based sources of protein, making them an excellent choice for vegetarians and vegans. Protein is essential for building and repairing tissues, including muscles, bones, skin, and cartilage1. A single cup of peas provides about 8.58 grams of protein, contributing significantly to the daily protein requirement.
Excellent Source of Fiber
Peas are high in dietary fiber, which is crucial for digestive health. Fiber promotes the growth of beneficial bacteria in the gut, which can help prevent gastrointestinal issues like constipation1. Additionally, fiber adds bulk to the stool, aiding in regular bowel movements. A high-fiber diet is also associated with a lower risk of developing chronic diseases such as heart disease and type 2 diabetes1.
Supports Weight Management
Due to their high protein and fiber content, peas can help you feel fuller for longer, which may aid in weight management. Protein is known to be the most satiating macronutrient, and fiber slows down digestion, both of which can help reduce overall calorie intake1. Peas are also low in calories, making them a great addition to a weight-loss diet.
Heart Health Benefits
Peas contain several nutrients that are beneficial for heart health, including fiber, magnesium, and potassium. These nutrients help regulate blood pressure and reduce the risk of heart disease1. Studies have shown that a diet high in legumes, such as peas, is associated with a lower risk of coronary heart disease1.
Blood Sugar Regulation
The fiber in peas can help control blood sugar levels by slowing down the absorption of sugar into the bloodstream. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition2. Additionally, the protein content in peas helps stabilize blood sugar levels by providing a steady source of energy.
Eye Health
Peas are rich in antioxidants, including lutein and zeaxanthin, which are known to support eye health. These antioxidants help protect the eyes from chronic diseases such as cataracts and age-related macular degeneration by filtering harmful blue light2. Regular consumption of peas can contribute to maintaining good vision and overall eye health.
Anti-Inflammatory Properties
Peas contain several anti-inflammatory compounds, such as vitamins A, B, C, and E, as well as zinc and coumestrol. These nutrients help reduce inflammation in the body, which can lower the risk of chronic conditions like arthritis, heart disease, and diabetes2. The antioxidants in peas also play a role in combating oxidative stress, which is linked to inflammation and aging.
Cancer Prevention
The high concentration of antioxidants and phytonutrients in peas provides protective effects against certain types of cancer. These compounds help neutralize free radicals, which can damage cells and lead to cancer development2. Including peas in your diet can be a proactive step towards reducing cancer risk.
Versatile and Easy to Include in Diet
Peas are incredibly versatile and can be easily incorporated into a variety of dishes. They can be added to soups, stews, salads, and stir-fries, or enjoyed as a simple side dish. Their sweet and savory flavor makes them a favorite among both adults and children.
In summary, peas are a nutrient-dense food that offers numerous health benefits. From supporting digestive health and weight management to promoting heart health and reducing inflammation, peas are a valuable addition to any diet. By including peas in your meals, you can enjoy their delicious taste while reaping their many nutritional benefits.
Do you have any other questions about peas or other plants? I’m here to help!
Read more: How long do peas take to grow?
