Bursting with essential vitamins, minerals, and dietary fibre, green peas offer a multitude of benefits that are not only delicious but also crucial for maintaining a balanced and nutritious diet. You! takes a look...
health
The joy we experience while digging into matar pulao or matar paneer is incomparable, isn’t it? After all, it is the crunchiness of peas that adds so much flavour to these dishes. However, we often underestimate these green edible pods.
Though commonly thought of as a vegetable, peas belong to the legume family, similar to beans, lentils, and peanuts. These delightful legumes pack a powerful punch when it comes to promoting overall health and well-being. The naturally sweet legume is rich in essential vitamins and antioxidants like vitamin K, C and folate. It is also rich in manganese and fibre. Fresh green peas can be delicious raw or cooked, and dried peas are a hearty soup staple.
Peas have been cultivated for thousands of years, with evidence of their use dating back to ancient Egypt, Greece, and Rome. They have since spread across the globe, becoming a staple in many cuisines and an essential crop for farmers.
Let us explore some incredible advantages that green peas bring to the table and discover why they deserve a prominent place in your daily meals. Read on...
Green peas contain large amounts of fibre which works well for digestive health. Fibre is essential for healthy digestion, including regular and comfortable bowel movements. Peas are a rich source of fibre. They are composed of up to 65 per cent fibre, including 10–15 per cent insoluble fibre and 2–9 per cent soluble fibre. Fibre adds bulk to the stool, thereby enhancing smoother bowel regularity. Feel free to include them in your salads, sides, stews and curry.
The bite-sized peas can help you shed some quick pounds too. Peas are low in fat and also immensely low on calories. 100 grams of peas contains only 81 calories. The high content of fibre too plays its role in weight reduction. Peas are an amazing source of plant-based protein which helps keep you feeling full longer while also helping to reduce your appetite and ward off those cravings so they can help you reduce that waistline.
Your diet plays a major role in keeping your heart healthy. Eating plenty of fibre-rich foods, like peas, can help reduce heart disease risk factors, such as high blood pressure and high blood lipid levels. Peas are also a rich source of magnesium, a mineral essential for blood pressure regulation. Some evidence suggests for every additional 100 milligram (mg) of dietary magnesium you consume per day, you could reduce the risk of high blood pressure by up to per cent. In a nut shell, your heart could benefit from eating more peas.
The packaged food we eat today is filled with hidden sugars, and before we even realise it, our sugar levels touch the roof. Fortunately, peas can do a whole lot of good for you. Peas have a low glycemic index, so your blood sugar won’t rise quickly after eating them. The filling fibre and protein found in green peas could prevent blood sugar levels from spiking, which may keep diabetes under control. Also, studies show high-fibre diets can help promote healthy blood sugar levels in people who already have diabetes.
Carrots usually get all the vision-boosting credit, but peas can do a lot for your eye health too. Peas are packed with carotenoid pigment lutein. Lutein is known to reduce the risk of cataracts and macular degeneration or loss of vision in old age. Peas can also boost eyesight.
Peas are an excellent source of Vitamin C, which plays a significant role in the production of collagen. Collagen helps keep the skin firm and glowing. Vitamin C also protects the cells from damage caused by free radicals. The antioxidants help fight oxidative damage caused by the free radicals. The antioxidants which are present in it such as flavonoids, catechin, epicatechin, carotenoid and alpha carotene helps prevent signs of ageing too.
Peas are highly versatile and can be used in many other ways in the kitchen. They can be boiled, roasted, microwaved, or sautéed and are generally easy and quick to prepare. Peas are available canned, dried, fresh, and frozen, making them a convenient and affordable option for those looking to add more nutritious foods to their diet. Here are a few ways to incorporate peas into your diet:
*Enjoy cooked peas as a simple side dish with a drizzle of olive oil.
*Add peas to salads to boost the protein content. Throw fresh peas and strawberries into a salad and make a lemon-pepper vinaigrette to bring out the flavours.
*Roast peas in the oven or air fryer for a crunchy and nutritious snack; coat the peas with olive oil, salt, and pepper for flavour before roasting.
*Add peas to soups and stews. Sauté and blend with other veggies.
*Smash cooked peas and combine them with olive oil, salt, and lemon juice and spread them on toast or crackers.
*Keep peas in the freezer so you always have the nutritious ingredient ready to use. To preserve their freshness, store fresh peas in the refrigerator in a perforated plastic bag.
