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The Nutrition of Peas

Fitday Editor

Peas are a fresh green legume with a delicious taste. The small, round legumes are encased in green pods. Three varieties are commonly eaten - garden or green, snow and snap peas. They have a high protein, vitamin and mineral content. The green legumes contain vitamins, A, B1, B2, B3, B6, C and K. Mineral content includes potassium, phosphorous, magnesium, iron, calcium and zinc. Inclusion of this fresh legume in your diet is sure to avail several health benefits.

Metabolism and Vitality

The green legumes are one of the few fresh vegetables that are rich in B-complex vitamins. They contain vitamins B1, B2, B3 and B6. These nutrients play a vital role in the metabolism of proteins, carbohydrates and fats. The fresh legumes assist in energy production which sustains numerous activities in the body. They're a great item in the diet if you want to improve your energy levels. The vegetable is also a good source of iron which helps to prevent anemia and fatigue


The fresh legumes are a good source of pyridoxine and folic acid. These are vital nutrients that help improve cardiovascular health. These nutrients also protect the heart from the harmful effects of plaque build-up. Vitamin K supports healthy blood clotting which improves cardiovascular health. It also lowers the risk of stroke.


Green peas are one of the highly recommended vegetable for healthy bones. The legume is a good source of vitamin K1 which activates non-collagen protein in the bones. This nutrient also sustains calcium supplies in the bones. One cup of boiled peas provides about 50 percent of the recommended daily value of vitamin K1. Inadequate vitamin K1 hinders mineralization of bones. The legumes are also rich in vitamin B6 and folic acid. These facilitate strong bones, which reduces the risk of osteoporosis. Foods that contain pyridoxine and folic acid also help to improve bone health.


Green legumes are a good source of vitamin C which is a potent natural antioxidant. A 100 gram serving yields 40 micrograms of vitamin C. The antioxidant properties of vitamin C have established it as a vital nutrient for cancer prevention. It helps to prevent cervical, ovarian and pancreatic cancers.


The vegetable is rich in vitamin C. This nutrient protects the body's cells from harmful effects of free radicals. Vitamin C boosts the body's immunity. Diets rich in vitamin C and iron help the body to fight various diseases. These nutrients also lower the risk of frequent infections and cancers.


The green legumes are rich in dietary fiber. A 100 gram serving provides 5 grams of fiber. This is a vital component that facilitates proper digestion. High fiber intakes help to cleanse the digestive tract of toxins and carcinogens. This lowers the risk for gastrointestinal diseases and colon cancer. When plenty of roughage is available in food consumed, it helps to prevent constipation. Being a low calorie, high fiber vegetable makes peas a great item if you want to loose weight.

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