was successfully added to your cart.

Superfood of The Week- English Peas

By July 5, 2017Super Foods

Peas Please! Creamy, yummy green goodness!!

The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas. Pea pods are botanically fruit, since they contain seeds and developed from the ovary of a (pea) flower.

Archeologists and historians believe the garden pea originated in either Egypt or China, and it has been a part of the diet for 5,000 years. A starchy vegetable, peas are a good source of energy, fiber, protein and essential vitamins. Including peas as one of your vegetable choices adds a number of benefits.

Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes.  We start with the benefits of this tasty powerfood.

We don’t usually think about green peas as an exotic food in terms of nutrient composition—but we should. Because of their sweet taste and starchy texture, we know that green peas must contain some sugar and starch (and they do). But they also contain a unique assortment of health-protective phytonutrients. One of these phytonutrients—a polyphenol called coumestrol–has recently come to the forefront of research with respect to stomach cancer protection. A Mexico City-based study has shown that daily consumption of green peas along with other legumes lowers risk of stomach cancer (gastric cancer), especially when daily coumestrol intake from these legumes is approximately 2 milligrams or higher. Since one cup of green peas contains at least 10 milligrams of coumestrol, it’s not difficult for us to obtain this remarkable health benefit.

Why else should we consume this amazing fruit? Here is why:

 

High in Fiber

Like most vegetables, eating peas can help you meet your daily fiber needs. A 1/2-cup serving contains 4.4 grams of fiber, more than 1 cup of oatmeal with 4 grams of fiber and a 1/2 cup of cooked broccoli with 2.6 grams of fiber. The fiber in peas can help you better manage your weight by keeping you feeling full longer. Fiber also lowers blood cholesterol levels. Your daily fiber needs vary depending on your age, sex and calorie needs. In general, women need 21 to 25 grams of fiber a day, and men 30 to 38 grams a day.

High in Fiber

Like most vegetables, eating peas can help you meet your daily fiber needs. A 1/2-cup serving contains 4.4 grams of fiber, more than 1 cup of oatmeal with 4 grams of fiber and a 1/2 cup of cooked broccoli with 2.6 grams of fiber. The fiber in peas can help you better manage your weight by keeping you feeling full longer. Fiber also lowers blood cholesterol levels. Your daily fiber needs vary depending on your age, sex and calorie needs. In general, women need 21 to 25 grams of fiber a day, and men 30 to 38 grams a day.

Good for Your Eyes

The lutein and vitamin A in peas also protects your eyes. Lutein, a natural plant pigment, is concentrated in the eye, and its antioxidant activity can protect you from both cataracts and macular degeneration by preventing oxidation. Vitamin A helps keep the surface of your eyes healthy. A 1/2-cup serving of peas contains 1,610 IU of vitamin A, meeting 32 percent of your daily value for vitamin A. Daily recommendations for lutein have not been established.

Good Source of Iron

Peas can also help you meet your iron needs. A 1/2-cup serving contains 1.2 milligrams of iron. Most of the iron you consume can be found in hemoglobin, the protein responsible for carrying oxygen throughout your body. Inadequate intakes of iron decreases oxygen delivery making you feel tired, decreasing your ability to concentrate and increasing your risk of infection. Iron needs vary depending on age and sex. Men and women over the age of 51 need 8 mg of iron a day, and women 19 to 50 need 18 milligrams a day.

Its better to buy frozen verses canned or fresh although they can be hard to find in certain areas. The most important thing is color Ignore color!

Want to try some of this delicious green goodness? This week at Cuisine for Healing we have several dishes with rice pilaf- they all have green peas!

Hurry over and try some!

Happy Healthy Eating!

Dana

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55

http://www.livestrong.com/article/547323-how-to-cook-english-shelling-peas/

Leave a Reply