Green Peas: Benefits, Nutrition, Side Effects & More
What Are Green Peas?
Green peas are a type of vegetable. The spherical seeds inside the pods are extracted to prepare various food items. Green peas are commonly known as garden peas. Its scientific name is Pisum sativum.
Green Peas Nutrition
Green peas are a powerhouse of nutrients. As per research, green peas comprise fiber, protein, starch, and some phytochemical components. They also contain biologically active substances like alkaloids, flavonoids, glycosides, saponins, and tannins.
In 100g of green peas, the protein content is 5g, and sodium is 5g. There is also 66% vitamin C, 8% iron, 10% vitamin B6, 8% magnesium, and 2% calcium.
Green Peas Calories
According to the US Department of Agriculture, 100g of green peas comprise 81 calories with total fat of 0.4g, total carbohydrates of 14g, and dietary fiber of 5g. Green peas contain almost zero cholesterol. It is why they are considered healthy food items.
Green Peas Benefits
The following are some significant benefits of green peas:
- Helps to Prevent Cancer: As per research, green peas have anticancer properties. Green peas seed extracts have proved to be effective against malignant or cancerous cells in the body. They also contain phytochemicals that help prevent breast cancer and colorectal cancer.
- Aids in Regulating Blood Sugar Level: Green peas have a low glycemic index that helps to regulate blood sugar levels.
- Makes Bones Strong: Green peas have a high quantity of minerals, like iron and zinc, that preserve the density of bones and make them strong.
- Helps with Digestion: Since green peas are rich in dietary fiber, they aid in digestion.
- Boosts Immunity: Green peas contain plenty of vitamins and minerals like magnesium, calcium, iron, and zinc that boost immunity and provide energy.
- Promotes Hair Growth: Since green peas are rich in proteins, iron, and zinc, they make hair strong and encourage growth.
- Enhances Eyesight: Another green peas benefit is that it comprises lutein and zeaxanthin, which are essential nutrients for improving eyesight.
- Promotes Heart Health: Green peas also help reduce the bad cholesterol in the body and promote heart health.
- Aids Treatment of Bronchitis: Inflammation due to excess mucus can cause bronchitis. Since peas are rich in antioxidants and have anti-inflammatory properties, they are beneficial in treating bronchitis.
Green Peas Benefits for Skin
To get healthy skin, it is essential that you have food items that boost collagen production. Collagen is a protein in the body that makes our skin and hair healthy.
Green peas contain high amounts of protein that boost collagen production in the body and slow the process of skin aging. Collagen also helps to prevent skin from sagging and makes it soft and supple. Moreover, green peas also have a high percentage of Vitamin C and other antioxidants, which contribute to making our skin healthy.
Further, green peas also contain substances like flavonoids, catechin, epicatechin, carotenoid, and alpha-carotene that reduce fine lines and wrinkles.
Green Peas for Weight Loss
Green peas can aid both weight loss and weight gain. Since green peas have zero calories and fat and are rich in protein, vitamins, and dietary fiber, they can promote weight loss.
On the other hand, consuming excess green peas can also cause weight gain. According to a Harvard study, excess intake of starch-rich vegetables like peas can result in weight gain over time.
Green Peas During Pregnancy
As per a Stanford child health study, peas constitute an essential part of a pre-pregnancy diet. Since pregnant women need to consume an extra 300 calories per day, it is essential for them to have food items that provide various vitamins and minerals.
Since green peas are a good source of protein, iron, and calcium, they are beneficial for pregnant women. Moreover, green peas are also rich in folate. Pregnant women need to consume adequate folate or Vitamin B-rich food items. It prevents congenital disabilities in children.
Types of Peas
There are mainly three varieties of peas; English peas, snow peas, and sugar snap peas. English peas are unripe peas that fall before maturing. Their pods are not edible. Snow peas have flat edible pods. They are also called Chinese peas.
Sugar peas are similar to garden peas with a slightly more cylindrical shape. They have thick, crunchy pods that need to be shelled from the peas.
Side Effects of Green Peas
Even though green peas are rich in nutrients, consuming them in large amounts or having raw or uncooked peas can cause the following side effects:
- May Impact Kidney Health: Green peas have high protein content, which, if taken in large amounts, can impact the functioning of kidneys. It can also increase the uric acid level in the body that can cause joint pain.
- Can Cause Bloating: According to a Harvard School of Public Health study, raw green peas contain a substance called lectin that can cause bloating and flatulence.
- Less Absorption of Nutrients: Green peas also contain phytic acid, which reduces iron, calcium, and zinc absorption in the body.
How to Preserve Green Peas?
The average shelf life of green peas is 3-4 days. They mostly grow in the winter for around five months. To meet the demand for green peas throughout the year, they are often preserved in deep freezers with the help of dehydration techniques.