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A Case for the Ray PEAt.
(excuse the pun... that was terrible)
Green peas are a very good source of vitamin K, manganese, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.
Review of the health benefits of peas (Pisum sativum L.). - PubMed - NCBI
Abstract
Pulses, including peas, have long been important components of the human diet due to their content of starch, protein and other nutrients. More recently, the health benefits other than nutrition associated with pulse consumption have attracted much interest. The focus of the present review paper is the demonstrated and potential health benefits associated with the consumption of peas, Pisum sativum L., specifically green and yellow cotyledon dry peas, also known as smooth peas or field peas. These health benefits derive mainly from the concentration and properties of starch, protein, fibre, vitamins, minerals and phytochemicals in peas. Fibre from the seed coat and the cell walls of the cotyledon contributes to gastrointestinal function and health, and reduces the digestibility of starch in peas. The intermediate amylose content of pea starch also contributes to its lower glycaemic index and reduced starch digestibility. Pea protein, when hydrolysed, may yield peptides with bioactivities, including angiotensin I-converting enzyme inhibitor activity and antioxidant activity. The vitamin and mineral contents of peas may play important roles in the prevention of deficiency-related diseases, specifically those related to deficiencies of Se or folate. Peas contain a variety of phytochemicals once thought of only as antinutritive factors. These include polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolaemic and anticarcinogenic activity, and galactose oligosaccharides which may exert beneficial prebiotic effects in the large intestine.
Vitamins
B1 (Thiamine)
1.4mg
118%
B2 (Riboflavin)
0.5mg
38%
B3 (Niacin)
7.4mg
46%
B5 (Pantothenic Acid)
0.7mg
14%
B6 (Pyridoxine)
0.6mg
43%
Folate
295.0µg
74%
Vitamin A
10500.0IU
350%
Vitamin C
49.5mg
55%
Vitamin E
0.2mg
1%
Vitamin K
120.0µg
100%
Minerals
Calcium
120.0 mg
12%
Copper
0.5 mg
58%
Iron 7.6mg
95%
Magnesium
110.0mg
28%
Manganese
1.4mg
61%
Phosphorus
385.0mg
55%
Potassium
550.0mg
12%
Selenium
5.0µg
9%
Sodium
360.0mg
24%
Zinc
3.4mg
30%
(excuse the pun... that was terrible)
- To those including starch and are not reducing their fibre content.
- practical substitute for Kale, or leafy greens.
- Peas can be a viable carbohydrate/protein source; particularly for those who struggle with Potatoes or the nightshade family.
- Also low in low in cysteine and methionine
Green peas are a very good source of vitamin K, manganese, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.
Review of the health benefits of peas (Pisum sativum L.). - PubMed - NCBI
Abstract
Pulses, including peas, have long been important components of the human diet due to their content of starch, protein and other nutrients. More recently, the health benefits other than nutrition associated with pulse consumption have attracted much interest. The focus of the present review paper is the demonstrated and potential health benefits associated with the consumption of peas, Pisum sativum L., specifically green and yellow cotyledon dry peas, also known as smooth peas or field peas. These health benefits derive mainly from the concentration and properties of starch, protein, fibre, vitamins, minerals and phytochemicals in peas. Fibre from the seed coat and the cell walls of the cotyledon contributes to gastrointestinal function and health, and reduces the digestibility of starch in peas. The intermediate amylose content of pea starch also contributes to its lower glycaemic index and reduced starch digestibility. Pea protein, when hydrolysed, may yield peptides with bioactivities, including angiotensin I-converting enzyme inhibitor activity and antioxidant activity. The vitamin and mineral contents of peas may play important roles in the prevention of deficiency-related diseases, specifically those related to deficiencies of Se or folate. Peas contain a variety of phytochemicals once thought of only as antinutritive factors. These include polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolaemic and anticarcinogenic activity, and galactose oligosaccharides which may exert beneficial prebiotic effects in the large intestine.
Vitamins
B1 (Thiamine)
1.4mg
118%
B2 (Riboflavin)
0.5mg
38%
B3 (Niacin)
7.4mg
46%
B5 (Pantothenic Acid)
0.7mg
14%
B6 (Pyridoxine)
0.6mg
43%
Folate
295.0µg
74%
Vitamin A
10500.0IU
350%
Vitamin C
49.5mg
55%
Vitamin E
0.2mg
1%
Vitamin K
120.0µg
100%
Minerals
Calcium
120.0 mg
12%
Copper
0.5 mg
58%
Iron 7.6mg
95%
Magnesium
110.0mg
28%
Manganese
1.4mg
61%
Phosphorus
385.0mg
55%
Potassium
550.0mg
12%
Selenium
5.0µg
9%
Sodium
360.0mg
24%
Zinc
3.4mg
30%
Last edited: