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Health Benefits of Green Peas

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

Latin Name : Pisum sativum.

Green Peas are called Matar ( pronounced just like 'mutter') in India.

The pea plant, Pisum sativum, is a vine. It bears fruits in the shape of pods with each pod bearing several seeds called peas. Though pea pods are botanically fruits, yet they are considered as a vegetable in cooking parlance. Other names for peas are green peas, garden peas, sweet peas, English peas etc.

Green peas have been around for thousands of years; the earliest finds being in turkey, Jordan and Syria. They are now grown worldwide. Peas need cool weather to grow and the vine needs well-drained soil with adequate moisture to survive. The plant tendrils help the plant to coil itself to any available support to climb.

Peas are eaten both fresh and dried. Most of the produce is either frozen or canned. Steaming or boiling peas makes them sweeter as well as making its nutrients more bioavailable.

Peas are used in a variety of dishes and also as an accompaniment to meat. They are used in pot pies, salads, stews and in combination with other dishes. Pea soup is a favourite that is consumed in many parts of the world.

Peas Nutrition Facts

Peas are extremely rich in Vitamin C and have very good levels of folic acid, Vitamins A, K, B1, B2, B6, niacin and pantothenic acid as well as the minerals copper, iron, manganese and zinc.

They are also a good source of the flavonoid antioxidants like carotenes, lutein and zeaxanthin and the phytosterol, Beta-sitosterol which helps lower cholesterol.

Peas are rich in protein, have good amounts of dietary fibre and are cholesterol-free. They also have negligible amounts of sodium which is its another plus point.

Of all the varieties of peas, green peas, the topic of this hub, have the most protein as well as other nutrients.

Matar Pulao Recipe | Green Peas Pulao

Green Peas Nutrition Facts

See the table below for in depth analysis of nutrients:  

 

 

 

 

Green peas (Pisum sativum),

 

 

fresh, raw, Nutrition value per 100 gms

 

 

(Source: USDA National Nutrient data base)

 

Principle

Nutrient Value

Percentage of RDA

Energy

81 Kcal

4%

Carbohydrates

14.45 g

11%

Protein

5.42 g

10%

Total Fat

0.40 g

2%

Cholesterol

0 mg

0%

Dietary Fiber

5.1 g

13%

Vitamins

 

 

Folates

65 mcg

16%

Niacin

2.090 mg

13%

Pantothenic acid

0.104 mg

2%

Pyridoxine

0.169 mg

13%

Riboflavin

0.132 mg

10%

Thiamin

0.266 mg

22%

Vitamin A

765 IU

25.50%

Vitamin C

40 mg

67%

Vitamin E

0.13 mg

1%

Vitamin K

24.8 micro gm

21%

Electrolytes

 

 

Sodium

5 mg

<1%

Potassium

244 mg

5%

Minerals

 

 

Calcium

25 mg

2.50%

Copper

0.176 mg

20%

Iron

1.47 mg

18%

Magnesium

33 mg

8%

Manganese

0.410 mg

18%

Selenium

1.8 micro gm

3%

Zinc

1.24 mg

11%

Phyto-nutrients

 

 

beta-Carotene

449 micro gm

--

beta-Crypto-xanthin

0 micro gm

--

Lutein-zeaxanthin

2477 micro gm

--

Health Benefits Of Green Peas

  • Peas And Cancer

    Peas protect against stomach cancer due to the polyphenol coumestrol that they contain. A study in Mexico City has found that even a single serving of green peas every day is enough to reduce the risk of stomach cancer appreciably. One cup of green peas provide 10 mg of coumestrol and it was found that consuming over 2 mg of coumestrol per day affords protection against stomach cancer.

Apart from coumestrol, there are various other antioxidants and anti-inflammatory phytonutrients that play a role in reducing cancer risk.

  • Peas And Diabetes

    Peas have good amounts of protein and fibre due to which digestion is slowed down helping in keeping the blood sugar levels steady.

Peas also contain the antioxidants Vitamins E and mineral zinc and the anti-inflammatory nutrients like pisumsaponins 1 and 2 and pisomosides A & B, that are exclusively present in peas. Both of these help to prevent chronic inflammation and chronic oxidative stress, two well-known triggers of type 2 diabetes. Green peas thus reduce the risk of type 2 diabetes.

Peas also have a low glycemic index. This also helps to keep the blood sugar level stable. Their magnesium content also decreases diabetes risk.

  • Peas And Heart Health

    Peas have strong antioxidant and anti-inflammatory properties that reduce oxidative stress and inflammations. The omega 3 fatty acids, alpha-linolenic acid (ALA) that green peas contain is known to reduce risk of heart disease.

The good amounts of B complex vitamins keep the homocysteine levels in check and low homocysteine levels mean lowered risk of heart disease.

High levels of vitamin K and the choline content in peas also reduce cardiovascular disease risk while the high fibre keeps the cholesterol levels under control.

  • Peas And Immunity

The excellent levels of Vitamin C and high levels of Vitamin A along with various antioxidants raise body immunity and resistance to disease.

  • Peas And Obesity

Consumption of peas helps in controlling weight as they are low in fat, have zero cholesterol, have a good amount of protein and fibre. The good levels of zinc also improve the metabolism aiding in maintaining weight.

  • Peas And The Environment

Peas are environment and soil friendly since they harbour the nitrogen-fixing bacteria in their roots. As they increase the nitrogen content of the soil, the need for artificial pesticides is reduced.

The remaining plant after harvesting also quickly degrades into the soil. They also need very little water for growth.
Peas thus help in keeping the environment green.

  • Peas And Bone Health

    The high levels of vitamin K and good levels of the B complex vitamins help in maintaining bone density and strength, thus reducing the risk of fractures and osteoporosis.

Some other Health Benefits Of Peas

Green peas also help to:

  • Give healthy skin and hair
  • Keep the digestive system healthy
  • Prevent blood clots since they improve blood circulation
  • Prevent constipation

Some Ayurvedic Cures With Green Peas

For Chilblains

Some people develop swellings and inflammations of the fingers and toes due to cold temperatures in winter. Those affected can do the following for relief.

Boil green peas in water. Strain out the peas and mix in 1 tsp sesame oil to this water. Foment the fingers with this water for some time and finally wash them with this water. It reduces swelling, inflammation and discomfort.

As a Beauty Aid

Boil peas and grind to a paste. Apply on the face and body. Scrub it well for glowing skin.

For Burns

Applying a paste of fresh green peas stops the burning sensation.

Other Benefits

Consumption of peas increases breast milk in lactating women, regularizes delayed menses, improves weight and helps in forming new blood.

Sookhe Aloo Matar Ki Sabzi | Dry Green Peas And Potatoes Curry

Please rate this hub. Thank you.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.


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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Rajan Singh Jolly

Comments

O n y a i t c h a r l e s on April 26, 2021:

A m a z i n g

M K Paul from India on January 05, 2014:

Thanks for sharing the hub, I hv also include some heath benefits in my recipes, hv time pls check

https://hubpages.com/food/Green-Peas-Masala-Recipe...

https://hubpages.com/food/Creamy-Green-Peas-Recipe...

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 15, 2012:

Aurelio, thanks for your input and adding to the hub. Appreciate the visit.

Aurelio Locsin from Orange County, CA on December 14, 2012:

As you probably already know, peas are a common side vegetable in the US, and of course, available as pea soup. Good to know they're also healthy. Voting this Up and Useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 14, 2012:

Hi Marlene,

Glad you like the info and the recipe. I hope you try this one out. Appreciate your visit and comments.

Marlene Bertrand from USA on December 13, 2012:

Wow! Peas have a lot of benefits. I want to try the beef stew recipe with peas (in the video). It looks easy and with the pressure, it cooks quite fast. Thank you for all of your valuable information and for some wonderful recipes to try.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 12, 2012:

@ Rasma - Peas are delicious and healthy cooked or steamed. Thanks for visiting and sharing.

@ sweetie - Glad you found some additional information that will make you feel better about eating peas. Thanks for reading and sharing the hub.

@ Devika - Thank you for the visit and comments.

@ Louisa - Thanks and appreciate the comments and visit.

@ Peggy - Growing one's own produce is relaxing and healthy hobby. Fresh vegetables have an entirely different flavor and taste. Thanks for stopping by and appreciate the sharing.

@ Victoria - thanks and its always a pleasure to have your comments.

@ GTF - I'm glad you like this recipe so maybe you'd like to try it. Thanks for coming by.

@ Miilionaire Tips - Glad you are inspired to eat peas more frequently. Thanks for stopping by.

Shasta Matova from USA on December 12, 2012:

I used to hate peas as a child, but have grown to like them. I think I need to be eating even more after reading how good they are for you. Voted up.

Claudia Mitchell on December 12, 2012:

That baby corn and pea curry looks wonderful. We love peas and I try to incorporate them frequently as they are so healthy. Great look at this wonderful vegetable.

Victoria Lynn from Arkansas, USA on December 11, 2012:

Very informative, as always. I didn't know that green peas have protein in them. I should eat them more often, as I always realize how much I like them when I do have them. voted up and more!

Peggy Woods from Houston, Texas on December 11, 2012:

We love all types of peas. When I had a large garden in Wisconsin many years ago I grew several types of peas as well as many other veggies. I found it interesting to know that it is actually considered to be a fruit. Always nice to learn about the health benefits of various foods featured by you in your hubs. You do a great job! Many up votes and sharing.

Louisa Rogers from Eureka, California and Guanajuato, Mexico on December 11, 2012:

I love green peas and also snow peas. they're good to add to stews and sautes too when you want to add another vegetable. thanks!

Devika Primić from Dubrovnik, Croatia on December 11, 2012:

Wow!! I enjoy meals with peas they are sweet and so scrumptious. A well-researched article thanks for this valuable information.

sweetie1 from India on December 11, 2012:

Pea is one of my fav vegetable and it can be used with anything be it potato, panner, in rice etc. Didn't know it is helpful in diabetes. Voting up and sharing

Gypsy Rose Lee from Daytona Beach, Florida on December 11, 2012:

Thanks for sharing another great and informative hub. Best yet this is about one of my favorite vegetables. Nothing like a plate full of peas. Nice to get to know of some of their other benefits. Great recipes. Passing this on.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 10, 2012:

Thanks Ruchira. Appreciate the visit and vote.

Ruchira from United States on December 10, 2012:

Resourceful hub, rajan.

Peas here are usually frozen but I do use it in my cooking.

Voted up as useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 10, 2012:

@ Your Cousins - certainly loved your comments! Thanks !

@ Nithya - glad you liked the info. Thanks for the sharing too.

@ shiningirisheyes - peas are damn tasty cooked or otherwise and very nutritious too. Thanks for stopping by.

@ Bill - thanks my friend, I'm slowly coming around to getting know your likes! Lol! But seriously, thanks for stopping by.

@ Rich - I'm aware of this ploy that moms normally employ to make fussy children eat something they don't relish. Even my mom used to do this. I'm glad you enjoy it now. And I agree, old habits do die hard! Good to see you back my friend!

Rich from Kentucky on December 10, 2012:

Rajan - Another vegetable that I truly enjoy (and my wife hates). I grew up eating green peas at least two to three times a week, as my mother always tried to provide us with healthy meals. One of her favorite tricks was (after cooking) to mix them in with mashed potatoes to make them easier for a youngster to eat. My grandchildren laugh at me when they still see me do it to this day as old habits die hard. : ) Great to see all the value they offer. Another extremely well done hub, my friend!

Bill Holland from Olympia, WA on December 10, 2012:

I'm okay with this veggie, Rajan! This one I eat quite often, and we grow our own in the summer. Great information as always my friend!

Shining Irish Eyes from Upstate, New York on December 10, 2012:

I did not know they helped with obesity.

My favorite way to eat these natural tasty treats is straight out of the garden and into a spring salad. One of my favorite summertime feasts.

Nithya Venkat from Dubai on December 10, 2012:

Very helpful and informative. Thank you for sharing the details. Voted up and shared across.

Your Cousins from Atlanta, GA on December 10, 2012:

Wow! Green peas help fight cancer, are good for digestion and weight loss .... and I can use them on my face! I'll be having peas for dinner tonight...and maybe wearing them too. Voted up and useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 10, 2012:

@ Carol - Maybe you could create special recipes with peas which we here would love to try out too. Appreciate your visit, comments and sharing. Have a nice day.

@ Salini - I'm glad you found this hub and the recipes useful and interesting. Many thanks for reading and tweeting. You have a great evening too.

Salini from India on December 10, 2012:

Lovely and a very useful hub.

The Peas are very common ingredient almost everywhere and it is known for its nutritious effect and special taste. I loved how I could understand the nutritive value of peas and also learn a few dishes made out of it, right here, reading this hub. Thank you for sharing.

Voted useful and tweeted.

Have a lovely evening.

carol stanley from Arizona on December 10, 2012:

Great as always ...I have to tell you though this is my most unfavorite vegetable..one of the only ones I don't like. However when they are scrambled in with other veggies I certainly eat them. Maybe since they are so good I will start creating recipes for them. Voted UP and shared.

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