Peas which we used to considered as cheap food actually is a super food that not only delicious to be consumed but also bring many benefits to our body. Peas, as well as lentils are known as legumes or pulses and they are great sources of many nutrients, including protein, fiber, and potassium. Peas can be placed either in the vegetable group or in the protein group that served on your plate. If you used to consume enough animal protein choices, then you can regard peas as a type of vegetable, and if you are vegetarians, especially if you are vegans, you can consider peas as your primary protein source. People who are meat eaters can count peas as vegetables because they can obtain sufficient protein through animal products such as meats and dairy easily.
Peas Nutrition fact
The fat content of peas is generally very low, and it contains no cholesterol. Peas can be considered as Protein group since they contains high amount of protein. Even the protein found in peas is higher, than the amount of protein that is found in cereal grains. Even obtaining protein from such peas is considered aa healthier choice. Another important nutrients of peas,is fiber. Fiber is well known as part of plant based foods that cannot be digested by human stomach. In a 1/2-cup of peas serving contains 7g of fiber and most of the fiber is the insoluble.
Insoluble fiber content in peas will increase the stool bulks and decreases the stool transit time through the colon, this is why fiber is important to prevent constipation. Peas also contains soluble fiber which highly processed in the colon, this bring benefits to digestive health. However, digestive process in colon including fermentation process that may produces some gas or flatulence. This gas may cause discomfort feeling for some persons. Not only high in protein and fiber, peas also rich in some vitamin and mineral source such as folate, Vitamin B12, potassium, and magnesium. You can see the nutrients information of peas in the table below :
| Nutrient | Amount/%Daily value | Nutrient | Amount/%Daily value |
|
Calories |
118 |
Vitamin |
22% |
|
Total |
0.6g /0 |
Calcium |
3% |
|
Saturated |
0.1gr/0 |
Vitamin |
0% |
|
Polyunsaturated |
0.3gr/0 |
Vitamin |
0% |
|
Monounsaturated |
0.1tgr/0 |
Vitamin |
96% |
|
Cholesterol |
0mg/0 |
Iron |
11% |
|
Sodium |
7mg/0 |
Vitamin |
6% |
|
Potassium |
354mg/10 |
Magnesium |
12% |
|
Total |
21gr/7 |
Protein |
8gr/16 |
|
Dietary |
7gr/28 |
Sugar |
8gr |
 Health Benefits of Peas
Peas bring many benefits to your body, here are the list of peas benefits that you can get by consuming peas regularly :
1. Help in weight lose
Health Benefits of Peas which shocking many peoples around the world is for weight lose. The fiber content in peas will surely help you to lose weight. Fiber will help to fill the stomach and bring satiety. The full feeling in your stomach will last for hours after eating peas so you won’t experience any food craving that can increase the chance of gaining weight. Peas rich in protein, also low in calories and fat that will be a great choice for them who wanna manage their weights.
2. Prevent heart disease
Heart disease is the number one leading cause of death in the recent years in United States, as well as in many developed countries. This risk of this disease increase by the increasing of processed meat and red meat consumption based on study of Abete et al 9n 2014. Choosing peas as protein group will be healthier choice that recommended to be consumed everyday since they can reduce the risk of heart disease are associated with an increased risk of cardiovascular disease (Afshin et al. 2014). This benefits is served by the fiber content of peas which can block the cholesterol entering blood vessels and heart which resulting in several cardiovascular problem.
3. Reduce the risk of cancer
Cancer is a nightmare for most people in the world and it is the second leading cause of death in the America. According to reseacrh by Zhu et al in 205, consuming peas is linked to a lower risk of colorectal cancer and prostate cancer. Another research which conducted by Dahl and Stewart found that the dietary fiber found in peas may help to reduce the risk of certain types of cancer This is because peas contain high level of antioxidants and phytochemicals, which are the active component that associated with preventing cancer (Sanchez-Chino et al. 2015).
4. Prevent diabetes
Peas are foods that have lower GI or glycemic index that is a scale that ranks foods based on how they raise blood glucose levels compared to a sugar based on the research of Mudryj, Yu, and Aukema in 2014. Low-GI foods like peas and other legumes, provide a slower release of glucose into the blood so even after meals it will not rise the blood sugar level. People who suffer from diabetes or having high risk of developing diabetes, low-GI foods like peas are good choices especially if you need to consume protein (Wang et al. 2014). The fiber wgich contained in peas may also help to slow down the rate of digestion of the sigar or starch and absorption of glucose, this is why peas are beneficial in keeping blood glucose levels.
5. Treat celiac disease
Person with celiac disease must agree to follow the rule that they cant consume food that contain gluten such as flour and etc. Gluten is a protein substance that contained in wheat and wheat-related grains such as barley, rye, spelt and triticle. Peas just as other legumes are gluten free and they also an excellent starchy food that can replace the protein or starch from wheat. People with celiac disease can consume peas as source of protein and fiber and they don’t need to worry about their diseases. ,
6. Promote healthy skin
Healthy skin is what people want and nowadays we tried many ways to keeping healthy skin. Peas not only rich in protein and fiber but it contains high vitamin C which can prevent skin damage that caused by free radicalsor sun exposure. Consuming peas everyday will help to keep your healthy skin as well as make it glowing.
7. Combat aging
Peas contains hig antioxidant which can neutralize the effect of free radicals who are the main culprit in aging process. Peas also contains anti=infllammatory properties that may help the body to prevent wrinkle. They also great source of vitamin C which can promote collagen production inside the skin layer. Collagen itself is a protein that keep skin tissue formation and keep the skin bond into the structure which preventing from wrinkle.
8. Strengthen immune system
Peas contains high amount of antioxidant and other mineral such as copper, iron, zinc and manganese that enhance the body immune system. Those substances promotes the immune cells to produce antibody and response toward the pathogen or free radicals effect in the body.
9. Prevent Alzheimer
Alzheimer is a disease that usually happen in elderly. People who suffer from alzheimer will lose their memory and it is a symptom of dementia. We can avoid this type of mental disorder by consuming several amount of peas everyday. Peas contains Vitamin K that can keep the nerveous system inside the brain and prevent it from damage which resulting in alzheimer.
10. Prevent constipation
Peas contains high fiber that is important to digestive tract. Fiber will add bulk into stool and make it easier to pass the colon. This is why consuming vegetable such peas can help to get rid of constipation.
11. Maintain healthy bones
Peas contains some amounts of calcium which is important in maintaining healthy bones. Consuming ½ half of peas everyday can certainly keep you away from osteoporosis or losing mass bones.
12. Reduce the level of cholesterol
Bad cholesterol or known as Low Density Lipoprotein is a type of fat that can enter the blood vessels and causing cardiovascular problem. Peas contains high fiber that can help in blocking the cholesterol from entering the blood vessel layer.
13. Prevent anemia
Health Benefits of Peas also best for preventing anemia. Folate and iron are important for preventing certain disorder such as anemias. Peas contains some amount of iron which promoting the red blood cells production and maintain normal blood function. Without iron, red blood cell cant be formed and this will be resulted in poor nutrients and oxygen transport that lead to anemia.
14. Maintain healthy nerve function
Peas is a vegetable which rich in minerals such as potassium and magnesium are important for muscle and nerve function. Potassium can maintain healthy nerve transfer and keeping the structure of nerve tissues within the body while magnesium content in peas responsible in promoting neural signals within the body.
15. Repair broken tissue
The main function of protein is building the body and repair it when it got broken. Peas are hig in protein which make it possible to body in reparation process. Protein acts as building block and it repair the damage or change the old tissues with new one. This is why consuming protein is so important.
16. Maintain healthy hair
Peas contains various vitamins such as Vitamin B6, folate and Vitamin B12 that can promote nutrition absorption of hair folicle inside scalp. By getting enough nutrients, hair can grow and remain strong.
17. Prevent atherosclerosis
Atherosclerosis is a condition where the blood vessels or arteries got thickened by the presence of cholesterol accumulation within the inner layer of the vessels. This condition may lead to high blood pressure and heart attack. Peas contains fiber that reduce the level of cholesterol and prevent it from entering blood vessels.
18. Fight inflammation
Peas contains anti-inflammatory properties that can treat and fight inflammation in the body which caused by free radicals or pathogen.
19. Promote healthy pregnancy
The folate content in peas is clinically proven has ability to keep heqalthy pregnancy and prevent neural tube defect in newborn baby. Peas also save to be consumed by mother during pregnancy and it is a great source of protein that can increase digestive function in pregnant mother tummy.
20. Promote healthy eyes
Peas are high in Vitamin A as well as beta caroten that beneficial in keeping healthy eyes and norma eyesight. It can also prevent elderly from age macular degeneration and chataract.
21. Treat Chilblains
Chilblains are a mild or severe inflammation that can cause swelling on the finger or toes. Peas can be use to treat this chilblains by boiling the peas in some water and strain it. Later mix the water of peas strain with a spoonful of sesame oil and wash the swollen finger or toes with this water.
22. Prevent scurvy
Who said that only orange and other fruits that can keep you away from scurvy? Peas contains high level of vitamin C that can prevent you from such oral inflammation or scurvy.
How to Select and Store?
Peas are available in the market either in fresh, canned or frozen. Make sure your ppurchase fresh, and firm green pods which contain full and heavy seeds.
- Avoid to purchase puffy, wrinkled, yellow or over matured peas pods.
- Try to shake the pods of peas to make sure it contains numbers of pea and its not empty pod. You can notice the sound of the pea inside the pot and make sure you purchase the right peas.
- Purchase peas which are just harvested cause they have best quality after harvested as most of the sugar content has been converted to starch.
- Peas should be keep in the refrigerator especially in the vegetable container whichhas high humidity. They can be stored in fridge for 3 – 4 days. .
- You can also freeze the peas by blanching the peas first for 1 to 2 minutes and then keep the peas in freezer for 6 to 12 months.
- Add peas to your salad, soup, or consume it as side dish together with other protein such as meat, poultry or fish.
Peas are save to be consumed but as other type of plant protein such as soy, peas can cause allergy and the severity is based on the amount of consumption. If you have allergic history to certain plant protein better consult the doctor first. Consuming too many peas can also cause flatulence or gas in the stomach that can cause discomfort feeling and nausea