Peas: Nutritional Values and Benefits
Peas are a healthy and suitable food for almost any diet. Thanks to their nutrient content, they offer medium and long-term health benefits, as long as they are consumed as part of a balanced diet. They belong to the group of legumes, with which they share many characteristics.
Experts recommend consuming peas, and more generally legumes, at least once a week. The consumption of these foods is linked to a lower risk of complex diseases, such as cardiovascular diseases.
Nutritional values of peas
100 grams of peas provide 31 calories; therefore it is a low calorie food. As for macronutrients, the same amount of product contains 7 grams of carbohydrates, 1.8 grams of protein and is practically lipid-free.
It is also a legume characterized by a high water and fiber content. The latter give it most of the beneficial properties for health.
Finally, it contains significant amounts of vitamin A (690 milligrams), vitamin B9 (33 milligrams), but also 6 milligrams of sodium and plenty of vitamin C (12.2 milligrams).
Peas in nutrition: all the benefits
In the following lines we present all the health benefits offered by peas, supported by scientific research.
1. They fight intestinal disorders
The consumption of fiber is associated with fewer problems with constipation, better transit and intestinal motility.
On top of that, the fibers help prevent colon cancer. They increase the size of the fecal impaction and being indigestible, they carry with them the waste products that encrust the walls of the intestine, preventing tissue damage.
On the other hand, regular consumption of fiber increases the sense of satiety, which reduces the risk of eating unhealthy foods between meals. This helps plan and follow a weight loss diet.
2. Control of the lipid profile
Nutrition has a limited influence on the lipid profile. However, some foods are capable of slightly lowering plasma cholesterol and triglyceride levels. This results in a lower risk of cardiovascular disease.
It is known, however, that fibers partially block the absorption of some nutrients such as fats and cholesterol present in food, as stated in the study published in Postepy Higieny i Medycyny Doswiadczalnej . The synthesis of these elements is stimulated endogenously, with a rather effective result.
They also have a similar effect on carbohydrates, delaying their entry into the bloodstream. The consumption of peas can therefore be considered an effective measure in the management of diabetes.
3. Strengthen the immune system
The peas contain a significant concentration of vitamin C. This nutrient strengthens the immune system, according to the latest scientific evidence.
Consuming 1 gram of vitamin C per day is believed to help prevent the development of certain infectious diseases, such as the common cold. On the other hand, the duration of symptoms in the case of an ongoing pathology tends to decrease in conjunction with its intake.
How to prepare the peas?
Cooking peas is pretty simple. The slower the cooking, the better the final result. The ideal is to fry them in a pot with chopped vegetables and then add the water and boil them. You have to cook them for almost an hour so that they remain soft and meaty.
However, ready-made canned peas can be found on the market. This increases the possibilities of consumption and allows you to prepare numerous tasty dishes.
You can experiment freely until you find the preparation method that best suits your palate.
Peas: a recommended food
Peas are good for your health when included in a balanced diet. They have essential nutrients for the body and contain significant amounts of fiber.
They are also extremely versatile as an ingredient, which will allow you to experiment and prepare different pea dishes. They are excellent salted in a pan or in salads.
You can also buy them already cooked, in a jar, since their nutritional properties remain almost intact, as well as facilitating the preparation of delicious dishes.
