Small source of nutrition but great benefits
Green peas are a popular, easy-to-process and nutritious food. According to nutritionist Melissa Nieves, working in Florida, USA, this type of bean supplies at the same time protein, fiber, antioxidants and many important vitamins, helping the body stay healthy from the digestive system to the cardiovascular system.
A cup of cooked peas contains about 134 kcal, nearly 9 g of protein, 8.8 g of fiber and many minerals such as iron, potassium, magnesium and vitamins A, C, K. This is the reason why peas are considered a suitable food for the whole family, especially vegetarians or people who need to control their weight.
7 positive effects of eating peas every day
Supplement protein for the body: Peas are a source of quality plant protein, supporting the building of muscles, bones and tissue. For adults who need about 100 g of protein per day (equivalent to a 2,000 kcal diet), the bean serving helps significantly supplement the required amount of protein.
Enhance digestion thanks to fiber: The fiber in peas helps fuel beneficial bacteria in the intestines, reduce constipation and support a smooth digestive system.
Support weight control: Thanks to their high fiber and protein content, peas create a feeling of fullness for a long time, limiting snacking. This is a suitable choice for people who are losing weight.
Good for the heart: The fiber, potassium, and magnesium in beans help reduce bad cholesterol and regulate blood pressure. A review of 26 studies shows that eating about 400 grams of beans per week helps reduce the risk of coronary heart disease by 10%.
Prevent sudden spikes in blood sugar: Due to their low glycemic index, peas help stabilize blood sugar, avoiding sugar spikes after eating. Magnesium in beans also helps reduce the risk of type 2 diabetes.
Reduce cancer risk: Peas are rich in antioxidants and saponins plant compounds that have anti-inflammatory properties and help prevent certain types of cancer.
Protect your eyesight: Vitamin A, lutein and zeaxanthin in peas help maintain healthy vision and slow down the deterioration of age-related macular degeneration.
How to use and notes
Peas can be eaten fresh or frozen, prepared by boiling, steaming, roasting or stir-frying. This type of bean is suitable for many dishes such as salad, pasta, stew or simply mix with olive oil.
Some people may experience bloating or indigestion when eating a lot of beans. Experts recommend adjusting the portion or soaking beans before cooking to limit side effects.
