Green peas are among the oldest naturally grown foods, with a half-cup serving providing approximately 62 calories, 4 grams of protein, and 4 grams of fiber. Therefore, if you’re dieting, they represent an excellent food choice.
Although often regarded as a common vegetable, green peas’ small pods offer remarkable health benefits. They are highly nutritious, featuring an array of beneficial components such as antioxidants, high fiber, significant protein content, essential minerals, and low fat.
Peas are incorporated into a multitude of dishes, frequently used as a garnish. They are also a vital component in salads. Furthermore, peas are economical, making them accessible to everyone. The myriad health advantages of peas underscore their importance in our diet. Below are key health benefits of peas, highlighting the significance of this vegetable.
Benefits of Peas
1. Peas provide energy
Like most legumes, green peas are rich in protein and fiber, facilitating a gradual release of energy. Consuming green peas alone can significantly boost your energy, and when combined with other similar foods, the effect is even greater. Vitamin A in green peas enhances the production of adenosine triphosphate (ATP), which provides nourishment for the body. While many foods offer energy, only a select few serve as efficient and valid energy sources.
Green peas are also a valuable source of thiamine and niacin, essential B vitamins that aid the body in utilizing energy derived from food. These vitamins are crucial for growth and maintaining healthy skin, hair, nerves, and muscles. Additionally, peas are a reliable fiber source, promoting gut health, stabilizing blood sugar levels, and helping to prevent diseases like cancer.
2. It has anti-inflammatory properties
Incorporating green peas into your diet can supply your body with an abundance of antioxidants, thereby endowing green peas with anti-inflammatory qualities. These properties enable them to combat a variety of conditions, including osteoporosis, bronchitis, arthritis, Alzheimer’s disease, cancer, and the signs of premature aging. The specific anti-inflammatory agents present in green peas are known as phytonutrients.
3. Increase bowel movements
Green peas are abundant in fiber, facilitating smooth digestion and promoting regular bowel movements. Soluble fiber in peas helps soften the stool, making defecation more comfortable. The recommended daily fiber intake is 38 grams for men and 25 grams for women to maintain healthy bowel function. Thus, consuming a half-cup of green peas, which provides around 4 grams of fiber, serves as a nutritious addition to the diet, especially considering its low-calorie content of just 62 calories.
4. Reduce signs of aging
Green peas are rich in antioxidants, making them an excellent food for skin health. They contain polyphenols, which are thought to possess chemopreventive properties, aiding in the prevention of skin damage caused by UV radiation. Moreover, these polyphenols can help diminish signs of aging by enhancing the skin’s inherent defenses against oxidative stress.
5. Helps with Weight Management
Eating green peas can aid in weight management, as they are an excellent source of protein, which is beneficial for controlling weight. Additionally, incorporating plant-based foods like green peas into your diet can help suppress appetite, thereby assisting individuals in maintaining a healthy weight.
6. May Lower Bad Cholesterol
Regular intake of green peas offers significant benefits for individuals dealing with cholesterol issues. Green peas are rich in niacin, which aids in reducing the production of triglycerides and very low-density lipoproteins (VLDL), while simultaneously increasing high-density lipoproteins (HDL), known as good cholesterol.
7. Helps regulate blood sugar
Green peas are beneficial for individuals with high blood sugar as they are rich in protein and fiber, which can aid in weight management. Their low glycemic index helps in preventing sudden spikes in blood sugar levels. Moreover, the abundant potassium and magnesium content in green peas supports heart health by helping to prevent high blood pressure.
8. Eat peas and keep your bones healthy
Among the key benefits of green peas is their richness in crucial vitamins. Notably, a single cup of green peas provides approximately 44 percent of the daily recommended intake of vitamin K, which is essential for developing strong bones. Adequate consumption of this vitamin can also help in preventing bone-related disorders, such as osteoporosis. Furthermore, research indicates that a daily intake of 109 grams of vitamin K, equivalent to the amount found in 1 cup of green peas, may lower the risk of hip fractures in women.
9. Reduces the risk of heart diseases
Heart diseases often stem from oxidative inflammation and chronic stress, which damage blood vessels. Regular intake of B vitamins, which are abundant in green peas, can significantly mitigate these risks. Additionally, one study highlighted that consuming green peas could notably decrease homocysteine levels, further contributing to cardiovascular health.
10. Improve eye health
As previously noted, green peas are an excellent source of vitamin A, which is beneficial for enhancing eyesight. Consuming one serving of green peas can fulfill 24 percent of the daily recommended intake of vitamin A, aiding in the prevention of macular degeneration and supporting overall eye health.