Green peas, a small but nutritious food, are a great choice for comprehensive health improvement. With a high content of protein, fiber, vitamins and minerals, adding peas to your daily meals can bring many benefits, from improving digestion, supporting the heart to controlling weight and protecting eyesight.
Providing abundant plant protein
Peas are one of the most protein-rich beans. A cup of cooked beans provides about 8.6g of protein, which helps build muscle, repair tissue and maintain energy. For vegetarians or those who are vegetarians or reduce meat consumption, peas are an ideal source of protein.
According to nutritionist Melissa Nieves, LND (Puerto Rico): "Netherlands helps supplement the necessary amount of protein in a healthy way without needing animal sources".
Rich in fiber, aids digestion
Each cup of peas contains nearly 9g of fiber, which helps improve intestinal motility, reduce the risk of constipation and nourish beneficial bacteria in the intestines. Fiber also helps soften stools and reduce the risk of colitis.
Support weight control
Low in calories but rich in fiber and protein, peas help you feel full longer, limit snacking and control calorie intake. A diet high in fiber has been shown to support effective and safe weight loss.
Good for the heart
Peas contain magnesium, potassium and fiber, which are nutrients that help regulate blood pressure and protect the heart. A comprehensive analysis shows:
People who eat a lot of beans like peas have a 10% lower risk of cardiovascular disease than those who eat less.
Stabilizing blood sugar
Peas have a low glycemic index, meaning that eating them will not cause a sudden increase in blood sugar, which is very important for people with diabetes. In addition, the fiber and magnesium in beans also help improve insulin sensitivity and effectively control sugar levels.
Reduces cancer risk
Peas are rich in antioxidants and saponins, compounds with anti-inflammatory properties, which can help prevent some cancers. Although more in-depth research is needed, there is evidence that peas help protect cells from free radical attacks.
Good for eyesight
Vitamin A, lutein and zeaxanthin in peas help maintain healthy vision, protecting the eyes from the risk of macular degeneration, a common disease in the elderly.
How to use and notes
Peas can be eaten fresh or frozen. You can add it to salads, soups, stews, pasta or simply steam it and mix it with a little olive oil. If you get bloated after eating, you can soak beans before cooking to reduce the substances that cause indigestion.
