Nutritional value of peas
According to the United States Department of Agriculture, 100 grams of green peas contain:
- 5.4 grams of protein
- 5.7 grams of fiber
- 25 mg calcium
- 1.47 mg iron
- 33 mg magnesium
- 244 mg potassium
- 40 mg vitamin C
-38 micrograms of vitamin A
- 0.13 mg vitamin E
- 24.8 micrograms of vitamin K
Health benefits of peas
Good for the intestines
Peas contain a lot of fiber, which is especially good for the digestive system , helping to prevent constipation and support a healthy intestine. Regularly eating peas can reduce the absorption of cholesterol into the blood.
Rich in antioxidants
According to a study published in the British Journal of Nutrition in 2012, peas contain polyphenols, which have antioxidant and anti-cancer effects. Peas also contain vitamin C, flavonoids and carotenoids that can help protect the body from stress and inflammation.
Supports cardiovascular health
The combination of fiber, potassium and antioxidants in peas may support heart health. Potassium helps regulate blood pressure, while antioxidants like flavonoids and carotenoids reduce stress, reducing the risk of heart disease.
Supports weight loss
100 grams of green peas have 81 calories, which is relatively low. In addition, peas are rich in protein and fiber, so they are often included in many weight loss menus.
Eye support
According to the USDA, in 100 grams of peas there are 2480 micrograms of lutein and zeaxanthin. These carotenoids are known to protect the eyes from damage caused by blue light and oxidative stress, helping to reduce the risk of age-related macular degeneration and cataracts.
Supports blood sugar control
Peas are rich in protein, which helps stabilize blood sugar levels. According to a study published in the journal Obesity in 2023, peas have a low glycemic index thanks to being rich in fiber and protein, which can help slow the absorption of sugar into the blood.
Ways to prepare peas
- Eat fresh or steamed
- Add beans to soups and stews
- Stir-fried with meat and mushrooms
- Puree into soups and dipping sauces
- Add to rice and pasta dishes
- Eat as a snack
