Rediscovering the Delights of Humble Peas: 7 Convincing Reasons Why You Should Embrace Them
Green peas, often overlooked, are a powerhouse of nutrients that offer a range of health benefits. This humble legume is packed with fiber, plant-based protein, antioxidants, and phytonutrients, making it a valuable addition to any diet.
Supporting Heart Health
The fiber, potassium, and antioxidants found in green peas help reduce cholesterol, lower blood pressure, and reduce cardiovascular risk. By incorporating green peas into your meals, you can take a significant step towards maintaining a healthy heart.
Regulating Blood Sugar
Green peas have a low glycemic index, which means they won't cause a sharp jump in blood sugar levels. Their fiber and protein content slow digestion, helping keep blood sugar steady, making them beneficial for people with diabetes.
Promoting Digestive Health
The high fiber content in green peas promotes healthy digestion and regularity by supporting the digestive tract's function. Fiber from plant sources can naturally improve your gut health, contributing to overall well-being.
Protecting Eye Health
Peas contain carotenoids lutein and zeaxanthin, which protect the eyes from blue light damage and support vision. Consuming green peas regularly can help maintain healthy eyesight.
Antioxidant Effects
Phytonutrients and polyphenols in peas act as antioxidants, defending cells from free radical damage that can lead to chronic diseases such as cancer. This antioxidant property makes green peas a valuable ally in the fight against inflammation caused by free radicals.
Nutrient Richness
Peas are a good source of vitamins C, K, and B vitamins, as well as minerals important for overall health. One cup of unsalted, boiled peas contains 41 micrograms of vitamin K, 101 micrograms of folate, 23 milligrams of vitamin C, 2 milligrams of zinc, 62 milligrams of magnesium, and 2.5 milligrams of iron.
In summary, green peas are a nutrient-dense legume that can contribute to cardiovascular, metabolic, digestive, and eye health through their fiber, protein, antioxidant, and micronutrient content.
Additional Tips
- Peas stabilize blood sugar levels because it takes longer for your digestive system to break them down.
- Antioxidants in peas provide defense against free radicals that can damage cells and tissues.
- High-protein, high-fiber meals make you feel full for longer.
- Cooking peas with butter or bacon adds fat, while steaming preserves more nutrients than boiling.
With their versatility and health benefits, green peas are a valuable addition to any diet. Incorporating them into your meals can help you achieve or maintain a healthy weight, support your digestive health, and protect your heart and eyes.
[1] Nutrition and You. (2021). Green Peas Nutrition Facts & Calories [2] Self Nutrition Data. (2021). Green Peas Nutrition Facts & Calories [3] Harvard T.H. Chan School of Public Health. (2021). Peas Nutrition Facts [4] Healthline. (2021). Peas: Nutrition, Benefits, and Risks [5] Medical News Today. (2021). Health benefits of green peas
- By incorporating green peas into your meals, not only are you contributing to cardiovascular health by reducing cholesterol and lowering blood pressure, but you're also benefiting people with diabetes by stabilizing blood sugar levels.
- Peas, with their high fiber content, promote both regularity and a healthy digestive system, making them a beneficial choice for maintaining good digestive health.
- Green peas contain carotenoids like lutein and zeaxanthin that protect the eyes from blue light damage, offering a vision-supporting advantage for those who consume them regularly.
- Phytonutrients and polyphenols found in peas act as antioxidants, working to defend cells from harmful free radical damage and fighting inflammation caused by these free radicals.
- Rich in nutrients like fiber, protein, vitamins C, K, B vitamins, minerals such as zinc, magnesium, and iron, green peas are a nutrient-dense addition to any diet. Striving to get more peas in your meals can aid in achieving or maintaining a healthy weight, supporting digestive health, and protecting heart and eye health.
