Green Peas Nutrition Facts And Health Benefits

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Green Peas Nutrition Facts And Health
Benefits

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A pea is a most commonly green, occasionally
purple or golden yellow, pod-shaped vegetable,
widely grown as a cool season vegetable crop. The
seeds may be planted as soon as the soil
temperature reaches 10 C (50 F), with the
plants growing best at temperatures of 13 to 18
C (55 to 64 F). Peas are probably originated
in the sub-Himalayan plains of north-west India.
Now, this versatile legume is one of the major
commercial crops grown all over the temperate and
semi-tropical regions. The pea is most
commonly the small spherical seed or the seed-pod
of the pod fruit Pisum sativum. Each pod contains
several peas. green peas are believed to be
one of the earliest food crops that the mankind
succeeded to cultivate. Peas are grown all
over the world these days. It is their rich
nutritional profile that makes them a part of
many popular food preparations.



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These spherical seeds not only add a sweet
and starchy flavor to many cuisines, but also
impress the people from all age groups with their
aesthetic appeal. They are rich in a variety
of antioxidants like Vitamin A, C and E that are
helpful in maintaining good heart health.
These essential nutrients are also useful for
maintaining the bone strength. The
phytonutrients present in them also showcase
anti-oxidant properties that are required to deal
with the damaging free radicals present in the
body. For being rich in folic acid, green peas
are recommended items for the pregnant women.
Those suffering from high cholesterol problem can
also consider taking them in adequate amount.
Alpha-linolenic acid is a healthy omega-3 fatty
acid which is found in adequate amount in green
peas.



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Nutritional Value Calories In Green Pea



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Health Benefits Of Green Peas
Green peas are one of the most nutritious
leguminous vegetables, rich in health benefiting
phyto-nutrients, minerals, vitamins and
anti-oxidants. Peas are relatively low in
calories on comparison with beans, and cow peas.
100 g of green peas provide only 81 calories, and
no cholesterol. Nonetheless, the legumes are a
good source of proteins, and soluble as well as
insoluble fiber. Fresh green peas pods are
excellent source of folic acid. 100 g provides 65
µg or 16 of recommended daily levels of folates.
Folates are B-complex vitamins required for DNA
synthesis inside the cell. Fresh green peas
are very good in ascorbic acid (vitamin C).
Contain 40 mg/100 g or 67 of daily requirement
of vitamin C. Vitamin C is a powerful natural
water-soluble anti-oxidant. Vegetables rich in
this vitamin helps body develop resistance
against infectious agents and scavenge harmful,
pro-inflammatory free radicals from the body.



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Peas contain phytosterols especially
ß-sitosterol. Studies suggest that vegetables
like legumes, fruits and cereals rich in plant
sterols help lower cholesterol levels in the
body. Garden peas are also good in vitamin K.
100 g of fresh leaves contains about 24.8 µg or
about 21 of daily requirement of vitamin K-1
(phylloquinone). Vitamin K has found to have a
potential role in bone mass building function by
promoting osteo-trophic activity in the bone. It
also has established role in Alzheimer's disease
patients by limiting neuronal damage in the
brain. Fresh green peas also contain adequate
amounts of anti-oxidants flavonoids such as
carotenes, lutein and zea-xanthin as well as
vitamin-A (provide 765 IU or 25.5 of RDA per 100
g). Vitamin A is an essential nutrient required
for maintaining health of mucus membranes, skin
and eye-sight. Further, consumption of natural
fruits rich in flavonoids helps to protect from
lung and oral cavity cancers. In addition to
folates, peas are also good in many other
essential B-complex vitamins such as pantothenic
acid, niacin, thiamin, and pyridoxine.
Furthermore, they are rich source of many
minerals such as calcium, iron, copper, zinc, and
manganese.



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How To Grow Green Peas

The ideal growing weather is moist with
temperatures between 60 and 65 degrees
Fahrenheit. Plant green peas as soon as the
soil can be worked in spring about six weeks
before the average date of last frost. Peas
need good drainage in soil that is high in
organic material. They produce earlier in
sandy soil, but yield a heavier, later crop if
grown in clayey soil. Plant peas directly in
the garden 2 inches deep and 1 to 2 inches apart.
Don't let the soil dry out peas need ample
moisture. Provide a three-foot-high trellis to
support the vines.



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Harvest Green Peas


The time from planting to harvest is 55 to 80
days. Pick shelling peas when the pods are
full and green, before the peas start to harden.
Edible pod peas are grown the same way as
sweet peas, but harvest the immature pods before
the peas have developed to full size.


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Types of Green Peas
Little Marvel, harvest at 63 days, has compact
growth and produces dark green pods. Wando,
harvest at 68 days, is tolerant of heat.
Maestro, harvest at 61 days, is prolific,
producing 9 to 12 peas per dark green pod.
Oregon Sugar Pod II, harvest at 68 days, produces
a 41/2-inch edible snow pea. Super Sugar Snap,
harvest at 64 days, an All America Selection, is
a 3-inch edible snap pea. Snow Wind, harvest
at 709 days, is a flat, edible pod variety that
is disease resistant. Paso, harvest at 55
days, is a 2-inch dwarf with high yields of baby
shelling peas.



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