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Antioxidant and anti-inflammatory benefits
IF you have traditionally thought about green peas as a starchy vegetable that cannot provide you with very much in the way of phytonutrients or body systems support, it’s time that you change your thinking. Green peas are loaded with antioxidants and anti-inflammatory nutrients, and these health-supportive nutrients are provided in a wide range of nutrient categories.
For example, in the flavonoid category, green peas provide us with the antioxidants catechin and epicatechin. In the carotenoid category, they offer alpha-carotene and beta-carotene. Their phenolic acids include ferulic and caffeic acid. Their polyphenols include coumestrol. Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas. Antioxidant vitamins provided by green peas include vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc is also found in this amazing food.
Yet another key anti-inflammatory nutrient needs to be added to this list, and that nutrient is omega-3 fat. Recent research has shown that green peas are a reliable source of omega-3 fat in the form of alpha-linolenic acid ALA In one cup of green peas, you can expect to find about 30 milligrams of ALA.
Support for blood sugar regulation
Blood sugar regulation has been an area of special interest with respect to green peas and its fellow legumes. Few foods provide us with such substantial amounts of protein or fibre about 8-10 grammes per cup for each of these macronutrients as green peas.
These outstanding fiber and protein amounts directly regulate the pace at which we digest our food. By helping to regulate the pace of digestion, protein and fiber also help regulate the break down of starches into sugars and the general passage of carbs through out digestive tract. With better regulation of carbs, our blood sugar levels can stay steadier.
Recent research has greatly expanded our understanding of these health benefits. What we now know is that green peas and other pulses can help us lower our fasting blood sugar as well as our fasting insulin levels.
Heart health promotion
It is known that strong antioxidant and anti-inflammatory protection is needed for healthy functioning of our blood vessels.
The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation. Few foods are better equipped to provide us with antioxidant and anti-inflammatory nutrients than green peas. Also, we know that intake of omega-3 fat lowers our risk of cardiovascular problems.
Green peas are a reliable source of omega-3 fat in the form of alpha-linolenic acid, or ALA. One cup of green peas provides us with ALA in an amount of approximately 30 milligrams. More so, high levels of homocysteine raise our risk of cardiovascular disease, and that ample amounts of B vitamins are required to help keep our homocysteine levels in check. Green peas provide us with very good amounts of vitamin B1 and folate, and good amounts of vitamins B2, B3, and B6.
The critical cardioprotective B vitamin, choline, is also provided by green peas in amounts of approximately 40 per cup. In combination, these nutrient features of green peas point to a likely standout role for this food in protection of our cardiovascular health.
Protection against stomach cancer
Excessive inflammation and oxidative stress are risk factors not only for the development of chronic diseases like type 2 diabetes, but also for the development of cancers. A recent research study has begun to examine the benefits of green peas with respect to one particular type of cancer — stomach cancer.
Stomach cancer also called gastric cancer is a disease that occurs more commonly in persons who have very low intake of antioxidant and anti-inflammatory nutrients, including key nutrients called polyphenols.
A recent study in Mexico City has shown that daily consumption of green peas along with other legumes is associated with decreased risk of stomach cancer. In particular, decreased risk of stomach cancer in this study was associated with average daily intake of a polyphenol called coumestrol at a level of 2 milligrams or higher.
Pulses including green peaswere determined to be a key food contributor to coumestrol in this Mexico-based study. Since one cup of green peas contains at least 10 milligrams of coumestrol, green peas are very likely to provide some unique health benefits in this cancer-prevention area.
Weight management
Peas are low fat but high everything else. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients.
Blood sugar regulation
High fibre slows and protein slows down how fast sugars are digested.
The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance type 2 diabetes.
All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.
Healthy for the environment
Peas work with bacteria in the soil to ‘‘fix’’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilisers since one of their main ingredients is nitrogen. After peas have been harvested the remaining plant easily breaks down to create more organic fertiliser for the soil. Peas are also able to grow on minimal moisture so they are a perfect crop in many areas not needing irrigation or using up valuable water supplies.
Healthy bones
Just one cup of peas contain 44 percent of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis. — www.realfoodforlife.com
Online Reporter