How peas are useful for human health – 9 facts based on science
Peas are an excellent source of protein and contain a rich set of valuable amino acids, vitamins, macro- and microelements, as well as antioxidants that are beneficial to human health.
According to scientists, against the background of regular consumption of fresh peas, the condition of the musculoskeletal and cardiovascular systems improves, the immune system strengthens and digestion normalizes, malignant neoplasms are less common.
9 useful properties
Below are 9 basic facts about the benefits of peas that have a scientific basis.
1. Rich composition
Fresh peas have a low energy value (37 calories per 100 grams) and contain the following Vitamins and minerals:
| Name of the component | Specific gravity or percentage of daily requirement per 100 grams of product |
| Carbohydrates | 6.5 grams |
| Fiber | 2.4 grams |
| Proteins | 2.4 grams |
| Vitamin A | 20 % |
| Vitamin K | 14 % |
| Vitamin C | 7,7 % |
| Thiamine | 8,8 % |
| Folic Acid | 7 % |
| Manganese | 6,5 % |
| Iron | 4 % |
| Phosphorus | 3,9 % |
Vitamin C in peas strengthens the immune system , silicon supports the structural integrity of the musculoskeletal system, cobalt is responsible for adequate hematopoiesis and the course of redox processes, manganese stimulates the production of sex hormones.
Peas stand out among other plants with a high protein content. For example, in a similar volume of carrots, the concentration of protein substances is 4 times lower.
Peas also contain many polyphenolic antioxidant compounds that, according to the data American scientists, reduce the risk of developing malignant diseases and type II diabetes mellitus, reduce blood pressure, Support brain function .
2. Weight loss
Obesity, along with other manifestations of metabolic syndrome (hypertension, type II diabetes mellitus, gout) is an acute problem of modern healthcare.
As mentioned above, peas are rich in protein and fiber.
How claim experts from the UK, high protein intake combined with fiber causes depression of hunger centers in the brain and causes a persistent feeling of satiety. As a result, a person consumes significantly less food.
By of information American scientists, the abundance of proteins in the diet also accelerates thermogenesis, which leads to increased oxidation of adipose tissue cells and energy consumption.
3. Strengthening of the musculoskeletal system
The proteins contained in peas are able to replace almost all the essential amino acids that a person usually gets from animal food. The only exception is methionine (it can be obtained from fish, meat, and nuts). This makes it one of the main components of the vegetarian diet
Proven that peas are important for maintaining the structural and functional integrity of skeletal muscles, as they contain all the main groups of "building" proteins.
Also proven that regular inclusion of peas in the diet leads to increase bone mineral density and reduce the risk of developing pathological fractures. This circumstance is especially important for the elderly and women during menopause, as they experience a physiological decrease in bone density (osteoporosis).
4. Prevention of type II diabetes mellitus
Peas have a very low glycemic index – from 5 to 30 (depending on the variety).
Employees of the Department of Food Sciences and Human Nutrition (USA) claim that eating foods with a low glycemic index allows you to control blood glucose levels (sugar rises slowly).
The plant also contains a lot of dietary fiber, which additionally slows down the absorption of glucose from the lumen of the digestive tract. As a result, the concentration of glucose in the blood increases very slowly, there are no sharp changes in the glycemic background.
According to Austrian experts, vegetable proteins play a big role in sugar levels. They are modulators of glucose metabolism and can be used not only for the prevention, but also for the treatment of type II diabetes mellitus.
The vegetable contains magnesium and many vitamins (groups B, K, A, C), which have antioxidant activity and can reduce the likelihood of developing type II diabetes mellitus. This information lead scientists from Brazil.
5. Improving the functioning of the digestive system
Young peas have a large amount of fiber, a high level of consumption of which connected
with such benefits for the gastrointestinal tract:
- Cancer prevention. Peas have pronounced antioxidant and anti-carcinogenic activity. With regular use, the risk of malignant degeneration of cells of the colon and rectum decreases.
- Normalization of microflora. The plant has prebiotic properties . Fiber serves as food for beneficial microorganisms – they use it as a food source, thereby increasing their numbers. The number of pathogenic and opportunistic bacteria, at the same time, decreases.
- Improved digestion. Adequate microbiocenosis contributes to the smooth functioning of the smooth muscles of the digestive tube. As a result, food particles do not linger in the intestines, the intensity of gas formation decreases, constipation is less common.
- Stimulation of local immunity. Peas activates the work of local factors of the immune system (in the intestine). As a result, infectious and inflammatory diseases of the digestive system are less common.
6. Lowering blood pressure
The plant contains magnesium, calcium and potassium – important macro- and microelements necessary to maintain the functioning of the cardiovascular system.
Proven that potassium lowers blood pressure, high levels of which are associated with many deadly complications (acute and chronic heart failure, stroke, etc.).
In turn, how shown the work of Italian researchers, magnesium and calcium normalize metabolism in the heart muscle and support the work of the musculature of the vascular wall, which also has a positive effect on blood pressure and increases the compensatory and adaptive capabilities of the cardiovascular system in the presence of hypertension.
7. Normalization of cholesterol levels
Atherosclerosis is an extremely serious pathology in which the level of total cholesterol, as well as its atherogenic ("bad") fractions (LDL, VLDL, TAG) increases and the content of beneficial cholesterol (HDL) decreases.
An imbalance of lipoproteins leads to the formation of atherosclerotic plaques on the walls of arteries and the development of a large number of complications (coronary heart disease and myocardial infarction, stroke, chronic cerebral ischemia, renal artery stenosis, etc.).
Foreign studies demonstrate that green peas are able to reduce the LDL content in the blood and, thereby, reduce the risk of developing the pathologies described above.
By information experts from Finland, peas in pods also protect the vascular endothelium from any damage (plaques are most often formed on vascular wall defects). The biological effect is associated with a high content of vitamin C, flavonoids, carotenoids and other biologically active substances.
Canadian scientists have established that the plant increases the concentration of HDL in the blood, which also prevents the development of atherosclerosis.
8. Cancer prevention
Peas provide a person with a lot of antioxidants that inhibit chronic inflammation in the body and prevent the appearance of malignant neoplasms. This information lead
specialists from Canada.
Chinese studies proved there is also a pronounced antitumor activity of peas. It is able to slow down or even stop the division of cancer cells, causing tumor regression.
9. Strengthening the immune system
Both raw and boiled peas are rich in vitamin C, which stimulates
proliferation of cells of the immune system, improves the recognition of foreign agents in the blood, for their subsequent destruction.
A high level of vitamin C intake is directly related to the low incidence of infectious and inflammatory diseases of the upper and lower respiratory tract.
Possible harm
Peas are an extremely useful product, however, when used, a number of side effects may develop:
- Bloating. Any legumes cause active gas formation in the intestine, as they contain carbohydrates, fermentable intestinal bacteria.
- Slowing down the absorption of minerals. Phytic acid, which is part of peas, reduces bioavailability of zinc, iron, magnesium and calcium, which enter the body with food.
- Allergic reactions. Allergy to peas is a fairly rare phenomenon. Manifestations are usually weakly expressed, deadly deviations (for example, anaphylactic shock) are practically not found.
- Protein overload. Peas are an extremely rich source of protein. It is recommended to normalize its consumption in the presence of liver and kidney diseases in order to avoid poisoning with toxic products of its own metabolism.
Use during pregnancy
The issue of taking peas by pregnant women is quite controversial.
On the one hand, the plant provides the body of the fetus with a lot of protein (building material), as well as vitamins (especially folic acid) and minerals necessary for the adequate laying and development of all organs.
On the other hand, the vegetable causes severe gas formation in the intestines of the mother (even when consumed in minimal amounts) and can provoke violations of uterine tone, which is extremely undesirable for the unborn child.
During pregnancy, women are recommended to limit peas in the diet as much as possible (up to 50 grams per day) or completely abandon it.
Short answers to questions
The most popular questions regarding the use of peas are discussed below:
- Daily allowance and admission rules. The recommended daily allowance of fresh peas is 50-200 grams per day. There are no contraindications regarding eating peas in the morning on an empty stomach. But before going to bed, it is better to abandon it, since it causes a functional overload of the digestive system and stimulates gas formation, which can adversely affect the quality of sleep.
- Cooking and heat treatment. You can make porridge, mashed soup from peas or add it to a salad. It goes well with any dishes. Boiled peas retain most of the valuable substances, but it is better to give up fried ones.
- Is it worth eating canned peas? Yes! Peas, even despite conservation, retain up to 80% of the nutrients valuable to the body.
- Is the dried version useful? Dried peas are extremely high in calories (about 300 calories per 100 grams), contain 10 times more protein and 8 times more carbohydrates. The concentration of vitamins and minerals differs slightly from raw. Therefore, it is not recommended to consume dried peas in large quantities, especially in the presence of obesity or type II diabetes mellitus.
- Properties of micro-greenery. Sprouted peas (microgreens) are usually used to normalize cholesterol levels in the blood, treat various chronic pathologies of the digestive and cardiovascular systems, and prevent anemia.
- Which legumes are most preferred? Despite all the advantages of peas, the most useful product is lentils. It contains more protein (and, consequently, amino acids) and vitamins and minerals necessary for the body.
Conclusion
- Peas contain a large amount of vitamins (A, K, C, B9), macro- and microelements (manganese, iron, phosphorus) and antioxidant substances.
- It normalizes the digestive, immune, cardiovascular, endocrine and musculoskeletal systems, reduces body weight and provides cancer prevention.
- Before use, it is necessary to consider the possibility of side effects.
- Not recommended for pregnant women.
