Green peas are among the famous and routinely used vegetables. Green peas have particular importance because of their fair nutritional composition. Green peas are also medically necessary because they contain a significant amount of fiber and antioxidants. Some researchers claim that green pea can protect against some chronic diseases such as cancer and diabetes. This article will have a detailed view of the green peas’ nutritional composition and their health benefits.
What are Green Peas?
Green Peas are tiny spherical seeds that are also commonly termed garden peas. The green peas are seeds or products of the plant Pisum sativum. Green peas have been in everyday use as a regular kitchen vegetable for hundreds of years, but green peas do not belong to vegetables in a literal sense; rather, they belong to the legumes. The green peas are actually seeds enclosed in the pods of the legumes.
Green Peas are used in regular cooking. They are available in frozen, fresh, and canned forms. It is postulated that green peas are nutritionally high in starches and other complex carbohydrates.
Nutritional Composition of Green Peas
Green Peas have a very fair and impressive nutritional composition. On average, a 70 gram serving of green peas has only 62 calories, a relatively balanced calorie content. The main source of calories in green peas is carbohydrates. However, some calories are also contributed by the protein and fat content of green peas. Green peas also have a significant amount of many health-beneficial vitamins. A detailed description of the nutritional composition of green peas is in the following section.
1) Carbohydrates
The primary source of calories in green peas is carbohydrates. The overall carbohydrate content of the green peas includes starches and fibers. Researches show around 10 grams of starches and other polysaccharides in a 70 gram serving of green peas. Green peas also have a significant amount of fiber in them. On average, there are around 4 grams of fiber in a seventy-gram serving of green peas. This amount of fiber in the green peas can significantly contribute to the daily needs of fiber in the human body.
2) Proteins
The overall protein content of the green peas in a half cup of 70 grams serving is 4g. This protein content might seem low as compared to protein-rich diets. But this amount of proteins in green peas is much more than in other vegetables. Most of the other vegetables have only 1_2 grams of proteins in a single serving. The protein content of the green peas can be utilized in routine functions of the body, such as tissue regeneration.
3) Fats
The fat content of green peas is very low. The fat content of green peas is very low as compared to most routine diets. This low-fat content of green peas makes it beneficial for obese people.
4) Vitamins
Green peas have a high amount of many health-beneficial vitamins. The vitamins that have a particularly high amount in green peas include vitamin A, vitamin C, vitamin K, folate, and thiamine or vitamin B6. Green Pea can fulfill 15_40 percent of the daily requirement of these vitamins.
5) Minerals
Like vitamins, green peas also have many essential minerals such as manganese, iron, and phosphorus. A seventy-gram serving of green peas can fulfill around 10 percent of the daily requirement of these minerals.
Health Benefits of Green Peas
A balanced nutritional composition of green peas makes them beneficial for health. The low-fat content and low glycaemic index of the green peas make them one of the balanced diets to stay healthy. The vitamins and minerals present in the green peas also impart many health benefits. A detailed description of the health benefits of green peas is in the following section.
1) Help in weight loss
Green peas are among the best diets to aid in weight loss. Various factors make green peas among the best diets for weight loss. First, the glycaemic index of the green peas is very low, which means they do not readily increase the blood glucose level. The high fiber content of the green peas also makes them beneficial for weight loss because it reduces food intake by giving a sense of satiety. The fat content of the green peas is also very low. The low-fat content of green peas will prevent further fat deposition in the body. It is also postulated that the vegetarian proteins of the green peas also have some role in weight loss.
2) Anti-aging Effect
Green peas have a high amount of antioxidants like flavonoids and polyphenols. All these antioxidant compounds have a strong anti-aging effect. Some studies suggest that polyphenols also have chemoprotective properties and prevent skin from UV radiation damage.
One of the main reasons for skin and other tissue aging is the wear and tear damage due to oxidative stress. The antioxidant compounds neutralize the free radicals and prevent free radical-mediated damage of the body tissues. Some studies also show that flavonoids absorb UV light and protect against photoaging.
3) Anti-inflammatory Properties
Green peas have a strong anti-inflammatory effect. Some anti-inflammatory compounds are exclusive to green peas. These compounds include Pisum saponins I and II and Pisomosides A and B. This anti-inflammatory effect of green peas can protect against many chronic diseases that originate from inflammation. These diseases include cancer, Alzheimer’s disease, and osteoporosis.
4) Regulation of Blood Glucose Level
Green peas and other legumes effectively keep blood glucose levels under control, especially in diabetics. The high fiber and high protein content of the green peas are also beneficial in keeping blood glucose levels normal.
Foods with a high glycaemic index are not good for diabetics because they cause a sudden blood glucose level after their intake. Green peas are safe for diabetics because they have very low glycaemic. The carbohydrate content of green peas is mainly polysaccharides which slowly metabolize over time.
5) Support Healthy Digestion
Intake of green peas is also associated with the healthy functioning of the gastrointestinal tract. The high fiber content of the green peas supports the normal flora of GIT. This normal flora helps in digestion and prevents foreign pathogens from causing gastrointestinal infections. The insoluble fiber present in green peas acts as a bulking agent and improves bowel movements. These insoluble fibers can help in the treatment of constipation.
6) Immune System Strengthening
Green peas support a healthy immune system because of the antioxidants present in them. The carotenoids present in the green peas help to protect immune cells against oxidative stress. Green peas also have a significant amount of vitamin C, which directly increases the proliferation and differentiation of the immune cells.
7) Heart Health
Intake of green pea also reduces the risk of heart disease. Heart disease mainly occurs due to atherosclerosis and oxidative stress. Green peas can significantly reduce the risk of atherosclerosis and oxidative stress, which subsequently reduces the risk of heart disease. Intake of green peas has been shown to reduce bad cholesterol, which subsequently reduces the risk of atherosclerosis. Green pea contains many antioxidant compounds and Vitamins. These antioxidants and vitamins prevent the free radicals mediated damage of the cardiac tissue.
8) Good for Bone Health
The intake of green peas is good for healthy bones because they contain plenty of vitamins and minerals. The minerals present in the green peas directly deposit in the bones and strengthen them. Additionally, green peas have a huge amount of vitamin K. Vitamin K causes calcium deposition in the bones and protects them against osteoporosis.
9) Reducing Bad Cholesterol
LDL cholesterol is often referred to as bad cholesterol because it increases the risk of atherosclerosis and subsequent complications. Green peas reduce the production of LDL cholesterol in the body. Niacin present in the green peas reduces the synthesis of very-low-density lipoproteins. Low synthesis of VLDL lipoproteins subsequently reduces the synthesis of LDL cholesterol.
10) Eye Health
Green peas have a positive impact on eye health. Green peas have plenty of vitamin A which is necessary for normal vision. Our eyes perceive different objects due to the presence of certain pigments. Vitamin A is necessary for the regeneration of these photopigments. Hence, a regular intake of vitamin A from green peas helps in normal vision.
The Takeaway Message
Green peas are among the popular routinely used vegetables. The nutritional composition of green peas is very impressive. They have low calories and low-fat content. There is a significant amount of vitamins and minerals in green peas.
The health benefits of green peas include protection against heart disease and other chronic inflammatory diseases. The intake of green peas is also beneficial for bone health and the immune system. Green peas are especially good for diabetics and obese people. The other benefits of green peas include healthy digestion and anti-aging effect. Due to the presence of vitamin A, green peas are also good for eye health.
References:
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