Green peas are often regarded as a superfood because of its densely packed nutrients. High on fibre, vitamins, and minerals, there seems to be no limit to the antioxidant and fibre-rich qualities of green peas. Green peas, or “garden peas,” are the small, spherical seeds that come from pods produced by the Pisum sativum plant. They have been part of the human diet for hundreds of years and are consumed all over the world.
Strictly speaking, green peas are not vegetables. They are part of the legume family, which consists of plants that produce pods with seeds inside. Lentils, chickpeas, beans and peanuts are also legumes.
This green legume is loaded with A, B-1, B-6, C, and a supersized serving of osteoporosis-fighting K. One cup of boiled green peas has 46% of your RDA of vitamin K-1, known for maintaining bone health and helping blood to clot to prevent bleeding. Peas are high in fibre and low in fat and contain no cholesterol. Plus, they’re a good source of vegetable protein.
Did you know that a 100-calorie serving (about 3/4 cup) has more protein than 1/4 cup of almonds or a tablespoon of peanut butter? No wonder peas were favoured by the ancient Egyptians, who buried them in their tombs for use in the afterlife. Were you the kind of kid who pushed them, uneaten, around your plate? It’s time to reconsider this vitamin powerhouse.
Here are 10 to give peas a chance
1.They’re Filling and an Excellent Source of Protein
Green peas are one of the best plant-based sources of protein, which is a major reason why they are so filling, along with their high amount of fibre.
Eating protein increases the levels of certain hormones in your body that reduce appetite. Protein works together with fibre to slow digestion and promote feelings of fullness Eating adequate amounts of protein and fiber may automatically reduce the number of calories you eat throughout the day by keeping your appetite under control
2. Peas Have An Antioxidant Quality
Loaded with different kinds of vitamins, peas have a free-radical scavenging antioxidant property linked with their consumption. Free radicals, or free oxygen atom, are present in the bloodstream. These free-roaming particles are responsible for combining with healthy cells and exerting oxidative stress over the cell walls, thus damaging them in the process. Free-radical damages are normally linked with age-related concerns and tissue inflammation problems. However, an antioxidant-rich diet can aid in the lowering of the free radical concentration in the bloodstream, this, in turn, lowers the risk of free radical damage, thus keeping the age-related concerns at bay.
3. Good For Weight Loss
One of the macro-nutrient present in peas is fibre, and they are particularly loaded with it. Dietary fibre is referred to as the non-digestible part of the food, and hence it requires more time to digest them. This is part of the reason as to why peas are essential for weight loss, as they help in keeping you filled for long and prevent you from overeating. In addition to that, a fibre-filled food item is harder for the stomach to digest and requires an extra amount of work from your stomach. Due to this, your body ends up burning more calories (as peas are low in calories). This also makes peas a negative calorie food, as it promotes weight loss by burning a few calories and improving metabolism.
4. Manages Blood Sugar
This is another benefit of green peas that is derived from the presence of high fibre. As fibre helps in slowing down the digestion process, we can state that this leads to slower absorption of glucose by the system. This, in turn, gives the pancreas enough time for the secretion of an appropriate amount of insulin (a hormone used for breaking down glucose molecules into energy), thus preventing sudden spikes in the blood sugar levels.
5. Improves Immunity
The antioxidant quality of peas also comes into play when it comes to strengthening your immunity. These antioxidants are responsible for protecting immune cells from the attack of free radicals. Furthermore, adequate consumption of antioxidants can help in lowering the rate of progression of age-related disorders such as Alzheimer’s or Parkinson’s disease.
6. Peas Are A Great Choice For Pregnant Women
Peas are a rich source of folate, which is also considered to be one of the essential nutrients during pregnancy. It is responsible for lowering the risk of birth defects in the infant’s brain and spinal cord, and a daily intake of 400 micrograms of folate might just be enough for this purpose. By increasing the production of red blood cells, the consumption of folate helps in the development of the neural tube development that benefits the brain as well as the spinal cord of the baby.
7. Great For Vision
There is a reason why people often advise others to opt for green vegetables when it comes to improving their eye-sight. Peas are particularly rich with vitamin A, which in turn is an essential element for better vision. This vitamin helps in the protection of the eye’s surface against damaging free radicals and helps in maintaining a healthy mucous membrane. In addition to that, other antioxidants such as lutein and carotenes, which are also present in peas, further accelerate its work and make it more efficient.
8. Increases The Level Of Oxygen In The System
Apart from potassium, the other mineral present in peas is Iron, which plays an important role in the transfer of oxygen throughout the system. Iron is an essential mineral that aids in the production of hemoglobin (the oxygen-carrying cell in the bloodstream). Thus, having a diet that is loaded with iron would eventually aid in the healthy production of hemoglobin and result in increased oxygen supply to every other organ, hence ensuring their proper functioning. Moreover, the consumption of peas, which are riddled with iron, helps in the prevention of other oxygen deficiency disorders such as anaemia.
9. Maintains Blood Pressure
Thanks to the adequate amount of phosphorus present in peas, their consumption has proven to be quite important for controlling your blood sugar. Minerals such as phosphorus exert a dilating effect on the inner lining of the blood vessels and can prevent them from constricting, which helps in lowering the blood pressure.
10. Strengthens Bone Structure
Though vitamin D is a necessity for the development of bones, it does not work as well all by itself. The other requirement for the maintenance of one’s bone structure is vitamin K, which is abundantly present in peas. Vitamin K works alongside calcium in increasing the structural density of your bones. It helps in anchoring the calcium inside of the bones, thus lowering its rate of removal by the body.