01/19/2019
Peas Please
Peas are a spring and summer favorite around the entire world! In fact, they are surpassed only by soybeans, peanuts, and dry beans in global production. With twice the protein of most vegetables, they're an excellent addition to any nutritional regimen with a goal of reducing unhealthy fat intake and keeping that waistline in check. A legume that's harvested while young, these sweet morsels are also full of nutrients and fiber... and they're low in calories. A cup of peas has less than 100 calories! They're packed with health benefits!- Anti-oxidant Powerhouse. Fresh green peas contain an amazing 96% of your daily requirement of vitamin C in a single cupful! Vitamin C is a powerful natural water-soluble anti-oxidant that helps prevent free radical compounds from damaging cellular tissue and DNA.
- Stomach Health. Researchers from the University of Florida analyzed the nutrients which are found peas and found fiber from the seed coat and the cell walls of peas helps boost gastrointestinal function. Another study conducted in Mexico city found that 2 milligrams a day of the phytonutrient coumestral -- which is contained in peas -- also aids in the prevention of stomach cancer. There are approximately 10 milligrams in a single cup of peas!
- Blood Sugar Regulation. The high fiber and protein content of peas slows down digestion of sugars. Rich in antioxidants and anti-inflammatory agents, peas can help prevent or reverse type 2 diabetes, while the amylose content of pea starch contributes to its lower glycemic index.
- Cardiovascular Protection. The many antioxidant and anti-inflammatory compounds in peas support healthy blood vessels by reducing the excessive oxidative stress and inflammation that leads to the formation of plaque along vessel walls. Rich in vitamins B1, B2, B3, and B6, peas help reduce homocysteine levels, a risk factor for heart disease. The vitamin B3 (niacin) in peas helps reduce the production of triglycerides very low-density lipoprotein which results lowers bad cholesterol, increases good cholesterol, and lowers triglycerides. Research from the University of Minnesota noted that diets high in K -also plentiful in peas - which prevents the thickening of arteries in stroke-prone rats.
- Strong Bones. One cup of peas contains 44% of your recommended daily amount of Vitamin K, which helps to anchor calcium inside the bones. Vitamin K also limits neuronal damage in the brain, giving it a new role in the treatment of Alzheimer's disease patients!
- Eye Protection. Peas are a good source of lutein and vitamin A. Lutein can protect your eyes from cataracts and macular degeneration by protecting against oxidation while vitamin A strengthens the surface of your eyes. A mere one-half cup of peas contains 1,600 IU of vitamin A -- 32% of your daily needs!
- Oxygen Delivery. Most of the iron in your diet is directed to hemoglobin, the protein that carries oxygen throughout your body. Low oxygen delivery results in a tired feeling, and increased risk of infection. Adults over the age of 51 need 8 mg of iron a day, while women 19 to 50 need 18 milligrams a day. One cup of peas delivers 1.8 mg of iron -- almost one quarter the needs of an adult over 50! Feeling tired? Have some fresh pea, spinach and tofu salad sprinkled with sesame seeds!
