Health Benefits of Peas

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Health Benefits of Peas :- Pea seeds come from the Pisum sativum plant. They are small and round. Other names for peas are green pea for yard peas. Most people think of peas as a veggie, but they are actually a legume, which is the same family as beans, lentils, and peanuts.

It is very healthy to eat peas because they have a lot of plant-based protein, fiber, vitamins, minerals, and protective plant substances like antioxidants. Adding peas to your diet might be good for you in more than one way.



Could Improve Digestive Health

  • Fiber-rich foods are one of the best gut-healthy nutrients.2 Healthy digestion, including regular and comfortable bowel motions, need fiber.
  • Peas are fiber-rich. They contain up to 65% fiber, 10–15% insoluble and 2–9% soluble. Soluble fiber promotes gut microbes and appropriate blood sugar and cholesterol levels.


  • Large intestine bacteria digest soluble fiber into short-chain fatty acids. These chemicals reduce intestinal inflammation, sustain cells, and strengthen the gut lining.
  • Insoluble fiber relieves constipation sufferers by amatively increasing stool water content.
  • Consuming high-fiber foods can prevent colon cancer, diverticular disease, and constipation. Research suggests that high-fiber diets may cut colon cancer risk by 21%.


  • Adult men and women under 50 should consume 38 and 25 g of fiber daily. Men and women over 50 need 30 and 21 g of fiber daily. The average American consumes 15 g of fiber daily.
  • Peas include 8.8 g of fiber per cooked cup, making them a great fiber source.


May Help Promote Your Optimal Body Weight

  • Protein and fiber in peas help you feel full and manage weight. Protein is the most satisfying macronutrient because it slows digestion and makes you feel full.9
    Koh G, Moon J. Weight loss from high-protein diets: clinical evidence and processes.


  • Weight loss and good body weight maintenance are promoted by high-protein diets. High-protein diets with 18% to 59% calories from protein lost 3.5 pounds more than control groups over eight to 104 weeks, according to a study of 37 trials. Diets high in fiber may help lose weight. In a six-month trial of 345 adults, fiber intake was the strongest predictor of weight loss.


Can Protect Heart Health

  • Diet is crucial to heart health. Peas and other fiber-rich foods can lower heart disease risk factors like high blood pressure and lipids. A 52-meta-analysis of 47,197 people indicated that greater fiber intake significantly reduced total and LDL cholesterol and blood pressure.
  • Another 14,947-person study found that increasing dietary fiber intake reduced long-term heart disease risk, notably for those aged 20–39 and 40–59. Another recent assessment of 26 research indicated that persons who ate the most legumes, such as peas, were 6% and 10% less likely to develop heart disease and CHD, respectively.


  • Peas are rich in magnesium, which regulates blood pressure. Some research suggests that eating 100 mg more magnesium per day may reduce the risk of high blood pressure by 5%.
  • Han H, Fang X, Wei X, etc. Dietary magnesium consumption, serum magnesium concentration, and hypertension risk: a comprehensive review and meta-analysis of prospective cohort studies.


Could Be Beneficial for Type 2 Diabetes

  • Legumes like peas are high in fiber and protect against type 2 diabetes. Studies reveal high-fiber meals can help diabetics maintain appropriate blood sugar levels.


  • A 395-person type 2 diabetes study indicated that increased fiber intake lowers hemoglobin A1c (HbA1c), a measure of long-term blood sugar control. High fiber consumption was linked to lower body weight, healthier HDL cholesterol, and smaller waist circumference.


Also See :- Health Benefits of Pistachios

May Protect Eye Health

Age-related macular degeneration (ARMD) is an eye disease that can make it hard to see some things. Eating peas may help protect against it. At the moment, it’s the main reason why older people lose their sight. There are a lot of the carotenoid pigments lutein and zeaxanthin in peas. These pigments have been shown to help prevent against AD.

Nutrition of Peas

There are not many calories in peas, but they have a lot of vitamins, minerals, and other important nutrients. They also have a lot of fiber and protein from plants.

A one-cup serving of cooked peas includes:

  • Calories: 134
  • Fat: 0.35 g
  • Carbohydrates: 25 g
  • Fiber: 8.8 g
  • Protein: 8.58 g
  • Iron: 2.46 milligrams (mg) or 14% of the Daily Value (DV)
  • Magnesium: 62.4 mg or 15% of the DV
  • Potassium: 434 mg or 9% of the DV
  • Zinc: 1.9 mg or 17% of the DV
  • Vitamin C: 22.7 mg or 25% of the DV
  • Folate: 101 micrograms (mcg) or 25% of the DV
  • B6: 0.346 mg or 20% of the DV
  • Vitamin K: 41.4mcg or 35% of the DV

Peas are rich in vitamin C, folate, B6, vitamin K, zinc, magnesium, and iron.

Our bodies need these vitamins and minerals. Neurotransmitters, collagen, cholesterol, oxidative damage, inflammation, iron absorption, and immunological function are all improved by vitamin C.

Folate is needed for cell division, DNA synthesis, and red blood cell maturation during pregnancy.

Peas include vitamins, minerals, protein, and fiber. Protein is essential for development, cellular repair, immunity, and other biological activities. Plant-based, vegetarian, and vegan diets benefit from pea protein.

Peas are plenty with healthy carotenoids. Antioxidants and anti-inflammatories lutein and zeaxanthin shield cells against illness.


Tips for Consuming Peas

Peas have a sweet taste and soft texture that pairs well with many foods.

Here are a few ways to incorporate peas into your diet:

  • With a little olive oil, cooked peas make a simple side dish.
  • To add more protein to meals, add peas.
  • For a healthy and crunchy snack, roast peas in the oven or air fryer. To add flavor, coat the peas in olive oil, salt, and pepper before cooking.
  • Peas can be added to pasta, grain bowls, and rice.
  • Put peas in stews and soups.
  • To make a spread, smash cooked peas and mix them with olive oil, salt, and lemon juice. Put the spread on crackers or toast.
  • Peas are a healthy food that you should always have on hand because they can be frozen.

Peas are very flexible and can be cooked in a lot of different ways. They are usually simple and quick to make because you can boil, roast, microwave, or sauté them.

Peas come in a lot of different forms, like fresh, frozen, canned, and dried. This makes them an easy and cheap way to eat more healthy foods.


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