Tuesday, March 13, 2012

Facts of Eating Peas: Health Benefits & Nutrition

Pea is one of the vegetables that most of the people hate to eat in their childhood. Most of the kids play with these light colored petite balls served in their plates due to the simple reason that they did not like popping them in their mouth. However, as the kids grow older they comprehend the nutritional value of peas and other veggies that they hate to eat. Well, the savor of Green Peas is as delicious as its vibrant texture and it develops the temptation in every individual’s stomach. Apart from their deliciousness, green peas are also best for our well-being. Rounded, swollen or compressed, and slightly curved in shape, green pea pods are filled with single row of green and vibrant pea seeds, which are startlingly a jam-packed of vital nutrients, just like any other legumes. Peas are not only very rich source of protein, but they also contain a high nutritional value in the form of minerals and vitamins. On account of this, they are allied with a great number of nutritional benefits. Do you want to gain more knowledge about the nutritional values & health benefits of eating green peas??? Continue reading...

Facts of Eating Peas: Health Benefits & Nutrition

Peas are generally described as the pods or the small, spherical seeds of the legume Pisum sativum. Botanically, pea plant is an herbaceous creeper belonging to the family Fabaceae. Green peas are normally harvested during cool season that is from the beginning of winter to early-summers. Sweet, starchy and luscious green peas are one of the primeval vegetables cultivated for their wholesome green pods. Sub-Himalayan plains of north-west India are believed as the origin place for the cultivation of green pea, but now it is spread extensively as one of the larger commercial crops across all semi-tropical and temperate regions with a diversity of names like sweet peas, English peas, pease, and garden peas. Peas are one of those few legumes, which are commonly vended and cooked as fresh veggies.

Nutritional Facts of Green Peas:

The nutritional value of green peas is pretty good as they are loaded with most of the vitamins of the B group, which are very useful to improve metabolism of proteins, carbohydrates and fats. They are good source of Pantothenic Acid, niacin, riboflavin, folate & Vitamin B6, and rich source of vitamins A, B1, C and K. They are very high in magnesium, calcium, copper, potassium, zinc and iron. They are believed as the best sources for soluble fiber. The protein and energy provided by peas is as high as meat. Some plus points of Green peas include no cholesterol, very low saturated fat, low sodium, very high amount of dietary fiber, thiamin & vitamin C, and high amount of phosphorus, niacin, vitamin A, manganese & vitamin B6.

The nutritional value that can be provided by peas to our body also relies upon the amount of intake. The catalog of green peas’ nutritional value in a 1 cup or 145g of serving size is provided here.


  • Calories
    • Total Calories: 117
    • Calories from Carbohydrate: 85
    • Calories from Protein: 27
    • Calories from Fat: 4.9
  • Basic Components
    • Proteins: 7.9 g
    • Water: 114 g
    • Ash: 1.3 g
  • Fats & Fatty Acids
    • Total Fat: 580 mg
    • Saturated Fat: 103 mg
    • Polyunsaturated Fat: 271 mg
    • Monounsaturated Fat: 51 mg
    • Omega-3 Fatty Acids: 51 mg
    • Omega-6 Fatty Acids: 220 mg
  • Carbohydrates
    • Total Carbohydrates: 21 g
    • Dietary Fiber: 7.4 g
    • Sugar: 8.2 g
  • Vitamins
    • Vitamin A: 1109 IU
    • Vitamin C: 58 mg
    • Vitamin E: 189 mcg
    • Vitamin K: 36 mcg
    • Vitamin B1 or Thiamin: 386 mcg
    • Vitamin B2 or Riboflavin: 191 mcg
    • Vitamin B3 or Niacin: 3 mg
    • Vitamin B5 or Pantothenic Acid: 151 mcg
    • Vitamin B6: 245 mcg
    • Vitamin B9 or Folate: 94 mcg
    • Choline: 41.2 mg
    • Betaine: 0.3 mg
  • Minerals
    • Calcium: 36 mg
    • Magnesium: 48 mg
    • Phosphorus: 157 mg
    • Iron: 2.1 mg
    • Sodium: 7.3 mg
    • Potassium: 354 mg
    • Zinc: 1.8 mg
    • Manganese: 595 mcg
    • Copper: 255 mcg
    • Selenium: 2.6 mcg

Health Benefits of Green Peas:

Green peas are considered as one of the greatest health supportive foods as they provide the myriad of health and nutritional benefits, thanks to the strong phytonutrients present in them.

As they are excellent source of anti-oxidant phytonutrients vitamins A, C, and E, green peas neutralize the free radicals in the body and in that way they decrease the damage of blood vessel and thereby reduce the accumulation of cholesterol in the artery walls. So, they lower the risk of development and progression of heart disease, stroke, atherosclerosis and arthritis at higher extents, as well as, improve the process of proper blood clotting.

The nicotinic acid present in green peas helps in reducing the blood cholesterol.

Green peas contain a carotenoid substance ‘lutein’, which has been shown to successfully decrease the risk of age related macular degeneration and cataracts.

Vitamin B6 and folate present in plentiful amounts in green peas have been proven vital for the correct functioning of the cardiovascular system by decreasing the accretion of an amino acid ‘homocysteine’ in the body. If cardiovascular system functions properly, then the risk of strokes and heart diseases lessens.

As green pea is an iron-rich food, the regular intake of it will fight fatigue, endorse proper blood cell formation, and thwart the occurrence of anemia. Moreover, iron is also very important for carrying oxygen from the lungs to the entire body.

The dietary fibers present in abundance in Green peas are very useful for keeping digestive health under control and for managing weight. Fiber is also recognized as a very helpful remedy to reduce cancer risk, lower cholesterol levels, prevent constipation and ease other gastro-intestinal issues.

Green peas are very rich source of folate, which is essential for DNA synthesis inside the cell. So, if pregnant women consume peas regularly, the risk of neural birth defects has been lowered.

Vitamin A and C, especially, are helpful in reducing and preventing the development of approximately all types of cancers including lung, leukemia, colorectal, pancreatic, and lymphoma. As well, it significantly lowers the risk of other sex hormone-allied cancers such as prostate, breast, ovarian and cervix.

Green peas are also suggested to boost immune system, maintain a healthy vision, augment energy function in the body, and stabilize the blood sugar levels in the body.

A special plant protein named lectin is present in green peas, which plays a significant role in dissolving clumps of RBCs that can otherwise turn into clots afterwards.

Being high in essential nutrients and low in calories, green peas can be included into your weight loss diet for maintaining a healthy weight.

Vitamin K of peas supports osteo-trophic activity in the bone and thereby plays a significant role in bone mass building function.


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