Green peas (Pisum sativum) are not only delicious but also packed with nutrition. They are a fantastic source of vitamins, minerals, fiber, and protein, offering a range of health benefits that make them a great addition to any diet. Here’s a detailed look at their nutrition profile and the benefits they provide.
Nutrition Facts of Green Peas (per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 81 kcal |
| Carbohydrates | 14.5 g |
| Protein | 5.4 g |
| Fat | 0.4 g |
| Fiber | 5.1 g |
| Vitamin C | 40 mg |
| Vitamin K | 24.8 mcg |
| Folate | 65 mcg |
| Manganese | 0.4 mg |
| Iron | 1.5 mg |
| Magnesium | 33 mg |
| Phosphorus | 108 mg |
| Potassium | 244 mg |
| Zinc | 1.2 mg |
Health Benefits of Green Peas
- Rich in Nutrients and Low in Calories
Green peas are nutrient-dense, meaning they provide a high amount of vitamins and minerals per calorie. This makes them an excellent choice for those aiming to lose weight or maintain a healthy weight without compromising nutrition. - Excellent Source of Plant-Based Protein
Containing around 5.4 grams of protein per 100 grams, green peas are an excellent source of plant-based protein, which is essential for muscle maintenance, tissue repair, and overall growth. Their protein content can also be helpful for vegetarians and vegans as an alternative to animal protein. - High in Dietary Fiber
With over 5 grams of fiber per 100 grams, green peas promote digestive health by aiding in regular bowel movements, preventing constipation, and supporting gut microbiota. Fiber also helps regulate blood sugar levels, making peas beneficial for people with diabetes. - Support Heart Health
The high fiber content in green peas helps to lower cholesterol levels, which reduces the risk of heart disease. Peas also contain antioxidants, vitamins C and K, and minerals like magnesium, which all contribute to maintaining a healthy heart. - Regulate Blood Sugar
The fiber and protein in green peas slow down the digestion of carbohydrates, which helps to control blood sugar spikes. Additionally, they have a relatively low glycemic index (GI), which means they have a gradual effect on blood sugar levels and can be beneficial for those managing diabetes. - Anti-Inflammatory and Antioxidant Properties
Green peas are rich in antioxidants, such as flavonoids, carotenoids, and polyphenols, that help reduce inflammation and oxidative stress in the body. Chronic inflammation is linked to many diseases, including heart disease and cancer, so including peas in your diet may contribute to long-term health benefits. - Improved Bone Health
Green peas are a good source of vitamin K, essential for bone health. Vitamin K plays a key role in calcium absorption and helps maintain bone density, reducing the risk of fractures and osteoporosis, especially in older adults. - Enhanced Eye Health
Peas contain lutein, zeaxanthin, and vitamin A, all of which are beneficial for eye health. Lutein and zeaxanthin act as protective filters against harmful blue light, reducing the risk of age-related macular degeneration and cataracts. - Potential Weight Management Benefits
The combination of fiber and protein in peas can increase feelings of fullness, potentially helping with weight management by reducing overall calorie intake. Their low-calorie nature and ability to keep you full make peas an ideal snack or side dish for those looking to maintain or lose weight. - Boost Immune System
High levels of vitamin C in green peas support the immune system by promoting the production and activity of white blood cells, which are essential for fighting infections. Regular consumption of vitamin C-rich foods like peas can strengthen immunity and help prevent common illnesses.
Tips for Including Green Peas in Your Diet
- Add to Salads: Toss fresh or blanched peas into your salads for extra crunch and nutrition.
- Blend into Soups: Pureed green pea soup is not only comforting but also nutritious.
- Mix with Rice or Pasta: Peas can easily be mixed with rice or pasta for a wholesome meal.
- Include in Stir-Fries: Peas add a pop of color and nutrition to vegetable and protein stir-fries.
- Make Pea Hummus: Blend peas with garlic, lemon juice, and tahini for a green twist on traditional hummus.
Conclusion
Green peas are a powerhouse of nutrients, offering numerous health benefits ranging from improved digestion and heart health to weight management and enhanced immunity. Their versatility and mild flavor make them easy to include in a variety of dishes.
