Peas

Peas have contributed greatly to this world. Mendel used the pea plant to discover the role of recessive and dominant genes. Through this work, the pea has become a diverse plant with many varieties. Pea can withstand frost, and tend to be cool-loving plants that can be grown throughout most of the United States. There are many types of peas, with Garden peas (English peas), snap peas and snow peas (sugar peas) being the most popular varieties. While garden peas are the most popular variety, snap peas were developed to have low-fiber pods that can be snapped and eaten along with the immature peas inside. Snow peas were designed to harvested as flat, tender pods with peas which are barely developed. While considered a summer vegetable, frozen peas are a great addition to any wintertime meal.

Key Nutrients

Peas are a great source of dietary fiber, B vitamins, manganese, iron and potassium. They are also a great source of vitamin C, vitamin K and carotenes.

Health Benefits

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.

Iron –Iron, foin red blood cells, is an integral part of hemoglobin. Hemoglobin carries oxygen from the lungs to the cells. Iron is an essential component of many enzymes necessary for various chemical reactions in the body.und

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antixoidant to help prevent cancer and heart disease.

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin K – Vitamin-K plays an important role in bone metabolism by promoting osteotrophic activity in bone cells. Vitamin K also acts to clot open wounds and prevent excessive bleeding. Healthy vitamin K levels lower the release of the glycoprotein interleukin-6, a marker of inflammation within the body.

Beta Carotene – Beta carotene has been well-studied as a dietary antioxidant. Carotenoids are also thought to benefit eye health. Some studies support a role of carotenoids in reducing macular degeneration.

Season

Peas are available fresh during the spring and summer months. Frozen peas can be found year round in all supermarkets.

Nutrition Information

Per 1 Cup (145 grams):

Calories (cKal): 117
Protein (grams): 7.86
Total Fat (grams): .58
Carbohydrates (grams): 20.95
Fiber (grams): 7.4

Buying and Storing

When buying, make sure the pea pods are not soft and free of blemishes, holes and mold. If the peas come directly from a farm or garden, you can keep them on your countertop for up to three days. Otherwise, refrigerate peas uncovered in the refrigerator for up to one week.

Best Way to Add to Diet

Raw peas make a great addition to any salad when consumed raw, just make sure to wash the peas under cold water and remove the stringy tendons. Chop the peas and add to a soup, or steam in water for five minutes to retain the maximum amount of nutrition.