The green peas are a food with an interesting dietary value, mainly for the different Benefits Y properties It offers, and for its abundance in nutrients.
Although they are certainly a small food, every tiny and tiny pea It provides a great variety of vitamins, minerals, proteins, fiber, and even lecithin.
For this reason, and given the different benefits of peas that we find in them, they are very valued legumes, particularly for their incredible and interesting nutritive wealth.
What are the peas, peas or peas?
Peas actually consist of tender edible pods , as they say from Awesome , are located in a very curious way between vegetables and vegetables. Basically, we find ourselves in front of those wonderful but small green balls, of flavor and soft texture (when properly cooked).
However, they are framed within the wonderful family of vegetables , in the same way that for example we can distinguish other foods equally known within this family, as for example could be the case of chickpeas waves lentils .
They are known scientifically with the name of pisum sativum , and from a popular point of view, depending on the country in which we find ourselves, they can also be referred to as peas or peas .
The fruits of the pea plant - the edible pods - can reach 10 centimeters in length, and inside we find the peas themselves (or seeds), ranging from 4 to 10 depending on the variety .
The origin of its cultivation must be placed towards the seventh or eighth millennium BC, when it later spread to Asia and Europe. In fact, already in the second millennium BC yes they have been historical references of their culture in continents like Europe or India. However, it is likely that its appearance was wild, with a probable origin in the East about 10,000 years ago.
Benefits of peas
The truth is the peas bring us interesting benefits for our health , especially when they are consumed regularly within a healthy and varied diet.
High nutrient content
Although the peas are of a very small size (which, together with their characteristic shape, makes them easily distinguishable), this does not prevent them from being a nutrition very complete .
Not in vain, they become a wonderful option to provide our body with interesting amounts of vitamins and minerals. Among the vitamins, the contribution of vitamin A, C and especially of vitamins of group B (B1, B3, B6 and B9) stands out. Among the minerals we find selenium, calcium, iron, zinc, potassium, phosphorus, magnesium and sodium.
On the other hand, they provide a relatively low amount of carbohydrates (only 12 grams per 100 grams of edible portion), in addition to protein and practically no fat. In fact, the peas are a good source of vegetable proteins , being able to be enriched even more when we combine them with some cereal.
However, in addition to its vitamin and mineral content, also highlights the contribution in fiber .
Nutritional information for peas (per 100 grams of edible portion):
- Energy (Kcal): 80 g.
- Proteins: 5.3 g.
- Carbohydrates: 10 g.
- Fiber: 7.8 g.
- Fat: 0.4 g.
- Minerals: calcium (25 mg), iron (1.5 mg), magnesium (27 mg), sodium (3 mg), phosphorus (122 mg), potassium (340 mg), zinc (0.9 mg).
- Vitamins: B1 (0.3 mg), B2 (0.11 mg), B3 (3 mg), B6 (0.1 mg), A (50 ug), C (18 mg).
An ideal food against constipation
Peas provide a good amount of fiber , as it also happens with other legumes such as lentils or chickpeas. In this case, it is estimated that 100 grams of peas contribute around 7 grams of fiber.
Therefore, they become an interesting option in case of constipation, since their fiber intake is adequate within a varied diet. What's more, being a good source of fiber is ideal to help us improve our intestinal transit .
Low calorie and fat content
Peas are low in fat and therefore also provide few calories. Particularly, 100 grams of peas contribute only 74 kcal., Becoming an ideal food for any type of food, but especially in slimming diets.
This is even more interesting if we take into account that Because of its fiber content, peas help keep us sated for a longer time, so that it helps us reduce our appetite.
Help reduce cholesterol
In case of high cholesterol , the peas are interesting to help reduce it, as long as their consumption is regular within a varied diet.
This quality is found in its contribution of fiber and other useful nutrients to lower high levels of fats in the blood, particularly reducing levels of LDL cholesterol and helping us to raise the known as HDL cholesterol (or good cholesterol).
Properties of peas, in summary
- High content of vitamins (C, A, folic acid and thiamine).
- High content of minerals (especially iron, potassium and phosphorus).
- Given its fiber content, it is useful to regulate intestinal transit and help against constipation.
- It stimulates both the organism and the brain itself.
- Reduces high cholesterol levels