Green Peas Nutrition Facts And Health Benefits

1. Green Peas Nutrition Facts And Health Benefits

3. * A pea is a most commonly green, occasionally purple or golden yellow, pod-shaped vegetable, widely grown as a cool season vegetable crop. The seeds may be planted as soon as the soil temperature reaches 10 °C (50 °F), with the plants growing best at temperatures of 13 to 18 °C (55 to 64 °F). * Peas are probably originated in the sub-Himalayan plains of north-west India. Now, this versatile legume is one of the major commercial crops grown all over the temperate and semi-tropical regions. * The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas. * green peas are believed to be one of the earliest food crops that the mankind succeeded to cultivate. * Peas are grown all over the world these days. It is their rich nutritional profile that makes them a part of many popular food preparations.

5. * These spherical seeds not only add a sweet and starchy flavor to many cuisines, but also impress the people from all age groups with their aesthetic appeal. * They are rich in a variety of antioxidants like Vitamin A, C and E that are helpful in maintaining good heart health. * These essential nutrients are also useful for maintaining the bone strength. * The phytonutrients present in them also showcase anti-oxidant properties that are required to deal with the damaging free radicals present in the body. * For being rich in folic acid, green peas are recommended items for the pregnant women. * Those suffering from high cholesterol problem can also consider taking them in adequate amount. * Alpha-linolenic acid is a healthy omega-3 fatty acid which is found in adequate amount in green peas.

7. Nutritional Value & Calories In Green Pea

9. Health Benefits Of Green Peas * Green peas are one of the most nutritious leguminous vegetables, rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. * Peas are relatively low in calories on comparison with beans, and cow peas. 100 g of green peas provide only 81 calories, and no cholesterol. Nonetheless, the legumes are a good source of proteins, and soluble as well as insoluble fiber. * Fresh green peas pods are excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are B-complex vitamins required for DNA synthesis inside the cell. * Fresh green peas are very good in ascorbic acid (vitamin C). Contain 40 mg/100 g or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

11. * Peas contain phytosterols especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body. * Garden peas are also good in vitamin K. 100 g of fresh leaves contains about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have a potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. * Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining health of mucus membranes, skin and eye-sight. Further, consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers. * In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

13. How To Grow Green Peas * The ideal growing weather is moist with temperatures between 60 and 65 degrees Fahrenheit. * Plant green peas as soon as the soil can be worked in spring: about six weeks before the average date of last frost. * Peas need good drainage in soil that is high in organic material. * They produce earlier in sandy soil, but yield a heavier, later crop if grown in clayey soil. * Plant peas directly in the garden 2 inches deep and 1 to 2 inches apart. * Don't let the soil dry out; peas need ample moisture. Provide a three-foot-high trellis to support the vines.

15. Harvest Green Peas * The time from planting to harvest is 55 to 80 days. * Pick shelling peas when the pods are full and green, before the peas start to harden. * Edible pod peas are grown the same way as sweet peas, but harvest the immature pods before the peas have developed to full size.

17. Types of Green Peas * Little Marvel, harvest at 63 days, has compact growth and produces dark green pods. * Wando, harvest at 68 days, is tolerant of heat. * Maestro, harvest at 61 days, is prolific, producing 9 to 12 peas per dark green pod. * Oregon Sugar Pod II, harvest at 68 days, produces a 41/2-inch edible snow pea. * Super Sugar Snap, harvest at 64 days, an All America Selection, is a 3-inch edible snap pea. * Snow Wind, harvest at 709 days, is a flat, edible pod variety that is disease resistant. * Paso, harvest at 55 days, is a 2-inch dwarf with high yields of baby shelling peas.

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