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Nutrient Content and Benefits of Peas for Health

The benefits of peas for health need not be doubted. These foods contain many nutrients that are important for the body and are able to prevent heart disease and cancer.

Peas, Latin name Pisum sativum, are often served as complementary ingredients for various dishes, such as soup or fried rice. In addition, peas can also be processed into healthy and delicious snacks.

Nutrient content in peas

In 100 grams of peas, there are around 85 calories and various nutrients needed by the body, such as:

  • Protein
  • Carbohydrate
  • Fiber
  • Vitamin A, vitamin K, vitamin C, and vitamin B (including thiamine and folate).
  • Minerals, such as calcium, manganese, potassium, iron, phosphorus, and zinc.

In addition to these nutrients, peas are also rich in polyphenol antioxidants, which are natural chemical compounds found in many plants. This substance can help prevent certain diseases, such as degenerative diseases and heart disease, and maintain weight.




Benefits of Peas for the Body

Here are the various health benefits of peas that you can get by consuming them regularly:

1. Control blood sugar

Diabetics need to pay attention to the type of food consumed, to prevent an increase in blood sugar levels. One type of food that can help control blood sugar is peas, because peas have a low glycemic index, making it slower to increase blood sugar levels.

In addition, the protein and fiber content in peas can also help control and prevent blood sugar levels. This makes peas one of the foods recommended for diabetics.

Read Also : Not just the sweet, know the food that increases blood sugar

2. Reducing the risk of cancer

Eating peas regularly can reduce the risk of cancer. This is thanks to its antioxidant content which can reduce inflammation in the body.

Peas also contain saponin, a compound in plants known to have anticancer effects. Some studies show that saponins can inhibit tumor cell growth and prevent certain types of cancer.

3. Maintain digestive health

A healthy digestive tract can absorb nutrients from food optimally. Therefore, digestive health needs to be maintained.

Peas are a good source of fiber to support the growth of good bacteria in the digestive tract. In addition, consuming enough fiber can also reduce the risk of inflammation of the intestine, irritable bowel, and colon cancer.

4. Maintain heart health

High blood pressure (hypertension) can increase the risk of heart disease and stroke. To prevent this, you need to control blood pressure by eating the right foods.

Peas can be a food choice to prevent high blood pressure because it contains a number of minerals, such as magnesium, potassium, and calcium.

Not only that, the content of antioxidants and fiber in peas can also reduce inflammation, reduce bad cholesterol (LDL), and prevent the formation of blockages in blood vessels (atherosclerosis) which can cause heart disease and stroke.

This is the reason why peas are beneficial for maintaining heart health.

5. Is a good source of protein

Do you feel easily hungry even though you have eaten enough? Maybe you lack protein and fiber. Foods that contain protein and fiber will make you full longer because these two types of nutrients are digested more slowly by the body.

Peas are a high source of protein and fiber. So, consuming peas can control your appetite and make you not hungry fast. In addition, protein is also needed to maintain muscle strength and bone health.

Read Also : 6 Sources of Proteins That Can Reduce Weight

6. Prevent Premature Aging

Vitamin C can help prevent bacterial infections and help remove various free radicals in the body. Various other antioxidants such as flavonoids, carotenoids, phenolic acid, and polyphenols can inhibit the aging process and the formation of wrinkles on the skin.

Other Benefits

Other benefits of peas for your health are:

  • Helps absorption of calcium (vitamin K)
  • Reducing the risk of osteoporosis (folic acid and vitamin B1)
  • Reducing the risk of depression (folic acid). Lack of folic acid can cause various melancholic symptoms of depression
  • Prevent anemia by increasing the number of red blood cells (iron)
  • Helps to lose weight (high in fiber and low in calories)
  • Helps strengthen the immune system (flavonoids, carotenoids, polyphenols, vitamin A, vitamin C, and omega 3)

All the benefits of these peas are thanks to the nutritional content in them. Not only healthy, but peas are also very easy to find and easily processed into a variety of dishes. To find out the portion of peas that suits your needs, consult further with a nutrition doctor.





References

References

1. Rungruangmaitree, R. & Jiraungkoorskul, W. (2017). Pea, Pisum sativum, and Its Anticancer Activity. Pharmacognosy Reviews.

2. United States Department of Agriculture Agricultural Research Service (2018). Basic Report: 11305, Peas, Green, Cooked, Boiled, Drained, Without Salt. 


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