Nutrition & Health Benefits Of Green Peas Consumption
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About Green Peas

Scientifically known as Pisum sativum green peas was the first crop cultivated by humans. It belongs to the legume family also known as pea family with relative crops like chickpea, black eyed peas, beans etc. These vegetable are grown in small pods that has tiny seeds that are edible. The pod of the plant is also used for consumption in many countries. Being the first plant being cultivated by humans; peas were originated in Middle Eastern countries 10,000 years ago. Wild peas were found in the African jungles of Ethiopia, Afghanistan and Iran. This civilization then spread towards the European countries and India. They were treated as an item of luxury during the advent of peas in European countries and were grown in home gardens and presented to the royals as a token of love care and affection. Normally green in colour sometimes even yellow or purple in shade green peas are eaten fresh and immature. They grow in mild to cold climatic regions and fail to thrive in extremely hot temperature. They grow in vines and their branches are used as pea brush.

Green Peas Nutrition Facts

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  • Good sources of protein, vitamins, and soluble as well as insoluble fiber.
  • Green peas also provide us with key antioxidant and anti-inflammatory benefits.
  • Extremely low-fat food.
  • Rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

Green Peas Benefits

  • Lowers risk of stomach cancer.
  • Prevent neural tube defects in their newborn babies.
  • Resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Cure Of Alzheimer’s Disease patients by limiting neuronal damage inside the brain.
  • Helps to protect from lung and oral cavity cancers.

Interesting Facts

Peas are ideal for vegetarians as they provide a good level of protein when compared to other Vegetables


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%
Folates 65 µg 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 25.5%
Vitamin C 40 mg 67%
Vitamin E 0.13 mg 1%
Vitamin K 24.8 µg 21%
Sodium 5 mg <1%
Potassium 244 mg 5%
Calcium 25 mg 2.5%
Copper 0.176 mg 20%
Iron 1.47 mg 18%
Magnesium 33 mg 8%
Manganese 0.410 mg 18%
Selenium 1.8 µg 3%
Zinc 1.24 mg 11%
Carotene-ß 449 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 2477 µg
Green peas

Green peas

One cup of green peas constitutes of 117 calories, that is 6% of the daily intake recommended for everyone. Green pea is low in saturated fat and also has very less quantity of sodium and cholesterol. Vitamin K rich food such as green peas contains 21% of recommended vitamin for daily intake for a healthy body. It is required to take care of smooth functioning of the bones as well as prevents osteoporosis where bones begin to break. Fractures can be kept at bay by incorporating green peas in daily diet. Green peas are also a good source of vitamin A which is essential for a good and healthy eye sight. A healthy skin and membrane are the other benefits that one gets on consumption of peas. The absorbic acid and anti oxidant properties of peas develops resistance against diseases and boost the immunity of the body. Folate is recommended to be included in the diet of expected mothers or new mothers as it reduces the risk for the new born to get any spine deformities. Peas consist of 16% of daily recommended levels of folate that one should be consuming.

How To Enjoy Green Peas

Green peas are consumed widely and every region has its own way ok cooking it. Boiled peas are used in cold salads, peas puree are used to make rich soups and palate cleansers. Sautéed peas with vegetables or meat such as chicken, turkey or fish; is a good dish to feast on. Peas also go along well with shitake mushrooms and are also used to make pea puree ravioli, or corn and pea salad with sandwiches. In India green peas are added to a rich curry based dish known as malai methi matter where one uses green peas and fenugreek leaves in a rich gravy made out of cashew nut and other condiments.

Green Peas Health Benefits

Green Peas

Green Peas

They might look small pods but they are loaded with nutrition and fuelled with energy making them a power packed vegetable.

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