Health Benefits Of Peas - Green Peas

Latin Name : Pisum sativum.

Green Peas are called Matar ( pronounced just like 'mutter') in India.

The pea plant, Pisum sativum, is a vine. It bears fruits in the shape of pods with each pod bearing several seeds called peas. Though pea pods are botanically fruits, yet they are considered as a vegetable in cooking parlance. Other names for peas are green peas, garden peas, sweet peas, English peas etc.

Green peas have been around for thousands of years; the earliest finds being in turkey, Jordan and Syria. They are now grown worldwide. Peas need cool weather to grow and the vine needs a well drained soil with adequate moisture to survive. The plant tendrils help the plant to coil itself to any available support to climb.

Peas are eaten both fresh and dried. Most of the produce is either frozen or canned. Steaming or boiling peas makes them sweeter as well as making its nutrients more bio available.

Peas are used in a variety of dishes and also as an accompaniment to meat. They are used in pot pies, salads, stews and in combination with other dishes. Pea soup is a favorite that is consumed in many parts of the world.

Source
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pea tendrils
pea tendrils | Source

Peas Nutrition Facts



Peas are extremely rich in Vitamin C and have very good levels of folic acid, Vitamins A, K, B1, B2, B6, niacin and pantothenic acid as well as the minerals copper, iron, manganese and zinc.

They are also a good source of the flavonoid anti oxidants like carotenes, lutein and zeaxanthin and the phytosterol, Beta-sitasterol which helps lower cholesterol.

Peas are rich in protein, have good amounts of dietary fiber and are cholesterol free. They also have negligible amounts of sodium which is its another plus point.

Of all the varieties of peas, green peas, the topic of this hub, have the most protein as well as other nutrients.


Green Peas Nutrition Facts

(click column header to sort results)
See the table below for in depth analysis of nutrients:  
   
   
 
 
 
 
Green peas (Pisum sativum),
 
 
fresh, raw, Nutrition value per 100 gms
 
 
(Source: USDA National Nutrient data base)
 
Principle
Nutrient Value
Percentage of RDA
Energy
81 Kcal
4%
Carbohydrates
14.45 g
11%
Protein
5.42 g
10%
Total Fat
0.40 g
2%
Cholesterol
0 mg
0%
Dietary Fiber
5.1 g
13%
Vitamins
 
 
Folates
65 mcg
16%
Niacin
2.090 mg
13%
Pantothenic acid
0.104 mg
2%
Pyridoxine
0.169 mg
13%
Riboflavin
0.132 mg
10%
Thiamin
0.266 mg
22%
Vitamin A
765 IU
25.50%
Vitamin C
40 mg
67%
Vitamin E
0.13 mg
1%
Vitamin K
24.8 micro gm
21%
Electrolytes
 
 
Sodium
5 mg
<1%
Potassium
244 mg
5%
Minerals
 
 
Calcium
25 mg
2.50%
Copper
0.176 mg
20%
Iron
1.47 mg
18%
Magnesium
33 mg
8%
Manganese
0.410 mg
18%
Selenium
1.8 micro gm
3%
Zinc
1.24 mg
11%
Phyto-nutrients
 
 
beta-Carotene
449 micro gm
--
beta-Crypto-xanthin
0 micro gm
--
Lutein-zeaxanthin
2477 micro gm
--

Health Benefits Of Green Peas

  • Peas And Cancer

Peas protect against stomach cancer due to the polyphenol coumestrol that they contain. A study in Mexico city has found that even a single serving of green peas everyday is enough to reduce the risk of stomach cancer appreciably. One cup of green peas provide 10 mg of coumestrol and it was found that consuming over 2 mg of coumestrol per day affords protection against stomach cancer.

Apart from coumestrol, there are various other anti oxidants and anti inflammatory phytonutrients that play a role in reducing cancer risk.

  • Peas And Diabetes

Peas have good amounts of protein and fiber due to which digestion is slowed down helping in keeping the blood sugar levels steady.

Peas also contain the anti oxidants Vitamins E and mineral zinc and the anti inflammatory nutrients like pisumsaponins 1 and 2 and pisomosides A & B, that are exclusively present in peas. Both of these help to prevent chronic inflammation and chronic oxidative stress, two well known triggers of type 2 diabetes. Green peas thus reduce the risk of type 2 diabetes.

Peas also have a low glycemic index. This also helps to keep the blood sugar level stable. Their magnesium content also decreases diabetes risk.

  • Peas And Heart Health

Peas have strong anti oxidant and anti inflammatory properties that reduce oxidative stress and inflammations. The omega 3 fattyacid, alpha linoleic acid (ALA) that green peas contain is known to reduce risk of heart disease.

The good amounts of B complex vitamins keep the homocysteine levels in check and low homocysteine levels means lowered risk of heart disease.

High levels of vitamin K and the choline content in peas also reduce cardiovascular disease risk while the high fiber keeps the cholesterol levels under control.

  • Peas And Immunity

The excellent levels of Vitamin C and high levels of Vitamin A along with various anti oxidants raise body immunity and resistance to disease.

  • Peas And Obesity

Consumption of peas helps in controlling weight as they are low in fat, have zero cholesterol, have a good amount of protein and fiber. The good levels of zinc also improve the metabolism aiding in maintaining weight.

  • Peas And The Environment

Peas are environment and soil friendly since they harbor the nitrogen fixing bactria in their roots. As they increase the nitrogen content of the soil, the need for artificial pesticides is reduced.

The remaining plant after harvesting also quickly degrades into the soil. They also need very little water for growth.
Peas thus help in keeping the environment green.

  • Peas And Bone Health

The high levels of vitamin K and good levels of the B complex vitamins help in maintaining bone density and strength, thus reducing risk of fractures and osteoporosis.

Some other Health Benefits Of Peas

Apart from the above, green peas also help to

  • Give healthy skin and hair
  • Keep the digestive system healthy
  • Prevent blood clots since they improve blood circulation
  • Prevent constipation


Some Ayurvedic Cures With Green Peas

For Chilblains

Some people develop swellings and inflammations of the fingers and toes due to cold temperatures in winter. Those affected can do the following for relief.

Boil green peas in water. Strain out the peas and mix in 1 tsp sesame oil to this water. Foment the fingers with this water for sometime and finally wash them with this water. It reduces swelling, inflammation and discomfort.

As a Beauty Aid

Boil peas and grind to a paste. Apply on the face and body. Scrub it well for a glowing skin.

For Burns

Applying a paste of fresh green peas stops the burning sensation.

Other Benefits

Consumption of peas increases breast milk in lactating women, regularizes delayed menses, improves weight and helps in forming new blood.


Please rate this hub. Thank you.

4.6 out of 5 stars from 7 ratings of Health Benefits Of Peas - Green Peas

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.


Baby corn & Green Peas Curry Recipe

Jeera (Cumin) Rice Recipe

Beef Stew With Green Peas

© 2012 Rajan Singh Jolly

More by this Author


Comments 25 comments

carol7777 profile image

carol7777 3 years ago from Arizona

Great as always ...I have to tell you though this is my most unfavorite vegetable..one of the only ones I don't like. However when they are scrambled in with other veggies I certainly eat them. Maybe since they are so good I will start creating recipes for them. Voted UP and shared.


Life Iz Beautiful profile image

Life Iz Beautiful 3 years ago from India

Lovely and a very useful hub.

The Peas are very common ingredient almost everywhere and it is known for its nutritious effect and special taste. I loved how I could understand the nutritive value of peas and also learn a few dishes made out of it, right here, reading this hub. Thank you for sharing.

Voted useful and tweeted.

Have a lovely evening.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Carol - Maybe you could create special recipes with peas which we here would love to try out too. Appreciate your visit, comments and sharing. Have a nice day.

@ Salini - I'm glad you found this hub and the recipes useful and interesting. Many thanks for reading and tweeting. You have a great evening too.


Your Cousins profile image

Your Cousins 3 years ago from Atlanta, GA

Wow! Green peas help fight cancer, are good for digestion and weight loss .... and I can use them on my face! I'll be having peas for dinner tonight...and maybe wearing them too. Voted up and useful.


Vellur profile image

Vellur 3 years ago from Dubai

Very helpful and informative. Thank you for sharing the details. Voted up and shared across.


shiningirisheyes profile image

shiningirisheyes 3 years ago from Upstate, New York

I did not know they helped with obesity.

My favorite way to eat these natural tasty treats is straight out of the garden and into a spring salad. One of my favorite summertime feasts.


billybuc profile image

billybuc 3 years ago from Olympia, WA

I'm okay with this veggie, Rajan! This one I eat quite often, and we grow our own in the summer. Great information as always my friend!


rcrumple profile image

rcrumple 3 years ago from Kentucky

Rajan - Another vegetable that I truly enjoy (and my wife hates). I grew up eating green peas at least two to three times a week, as my mother always tried to provide us with healthy meals. One of her favorite tricks was (after cooking) to mix them in with mashed potatoes to make them easier for a youngster to eat. My grandchildren laugh at me when they still see me do it to this day as old habits die hard. : ) Great to see all the value they offer. Another extremely well done hub, my friend!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Your Cousins - certainly loved your comments! Thanks !

@ Nithya - glad you liked the info. Thanks for the sharing too.

@ shiningirisheyes - peas are damn tasty cooked or otherwise and very nutritious too. Thanks for stopping by.

@ Bill - thanks my friend, I'm slowly coming around to getting know your likes! Lol! But seriously, thanks for stopping by.

@ Rich - I'm aware of this ploy that moms normally employ to make fussy children eat something they don't relish. Even my mom used to do this. I'm glad you enjoy it now. And I agree, old habits do die hard! Good to see you back my friend!


Ruchira profile image

Ruchira 3 years ago from United States

Resourceful hub, rajan.

Peas here are usually frozen but I do use it in my cooking.

Voted up as useful.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Ruchira. Appreciate the visit and vote.


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

Thanks for sharing another great and informative hub. Best yet this is about one of my favorite vegetables. Nothing like a plate full of peas. Nice to get to know of some of their other benefits. Great recipes. Passing this on.


sweetie1 profile image

sweetie1 3 years ago from India

Pea is one of my fav vegetable and it can be used with anything be it potato, panner, in rice etc. Didn't know it is helpful in diabetes. Voting up and sharing


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Wow!! I enjoy meals with peas they are sweet and so scrumptious. A well-researched article thanks for this valuable information.


Louisa Rogers profile image

Louisa Rogers 3 years ago from Eureka, California and Guanajuato, Mexico

I love green peas and also snow peas. they're good to add to stews and sautes too when you want to add another vegetable. thanks!


Peggy W profile image

Peggy W 3 years ago from Houston, Texas

We love all types of peas. When I had a large garden in Wisconsin many years ago I grew several types of peas as well as many other veggies. I found it interesting to know that it is actually considered to be a fruit. Always nice to learn about the health benefits of various foods featured by you in your hubs. You do a great job! Many up votes and sharing.


Victoria Lynn profile image

Victoria Lynn 3 years ago from Arkansas, USA

Very informative, as always. I didn't know that green peas have protein in them. I should eat them more often, as I always realize how much I like them when I do have them. voted up and more!


Glimmer Twin Fan profile image

Glimmer Twin Fan 3 years ago

That baby corn and pea curry looks wonderful. We love peas and I try to incorporate them frequently as they are so healthy. Great look at this wonderful vegetable.


Millionaire Tips profile image

Millionaire Tips 3 years ago from USA

I used to hate peas as a child, but have grown to like them. I think I need to be eating even more after reading how good they are for you. Voted up.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Rasma - Peas are delicious and healthy cooked or steamed. Thanks for visiting and sharing.

@ sweetie - Glad you found some additional information that will make you feel better about eating peas. Thanks for reading and sharing the hub.

@ Devika - Thank you for the visit and comments.

@ Louisa - Thanks and appreciate the comments and visit.

@ Peggy - Growing one's own produce is relaxing and healthy hobby. Fresh vegetables have an entirely different flavor and taste. Thanks for stopping by and appreciate the sharing.

@ Victoria - thanks and its always a pleasure to have your comments.

@ GTF - I'm glad you like this recipe so maybe you'd like to try it. Thanks for coming by.

@ Miilionaire Tips - Glad you are inspired to eat peas more frequently. Thanks for stopping by.


MarleneB profile image

MarleneB 3 years ago from Northern California, USA

Wow! Peas have a lot of benefits. I want to try the beef stew recipe with peas (in the video). It looks easy and with the pressure, it cooks quite fast. Thank you for all of your valuable information and for some wonderful recipes to try.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Hi Marlene,

Glad you like the info and the recipe. I hope you try this one out. Appreciate your visit and comments.


alocsin profile image

alocsin 3 years ago from Orange County, CA

As you probably already know, peas are a common side vegetable in the US, and of course, available as pea soup. Good to know they're also healthy. Voting this Up and Useful.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Aurelio, thanks for your input and adding to the hub. Appreciate the visit.


M K Paul profile image

M K Paul 2 years ago from India

Thanks for sharing the hub, I hv also include some heath benefits in my recipes, hv time pls check

http://hubpages.com/food/Green-Peas-Masala-Recipe-...

http://hubpages.com/food/Creamy-Green-Peas-Recipe-...

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