The Components and Benefits of Almonds

Peas, those tiny green pearls, are more than just a side dish. Packed with flavor and loaded with nutrients, peas are a delicious and versatile vegetable that can boost your health in many ways. Whether fresh, frozen, or canned, peas are easy to add to meals and offer a wide range of health benefits.

Ingredients and Nutritional Value

Peas may be small, but they’re full of essential nutrients. One cup of cooked green peas contains:

• Calories: ~120

• Protein: ~8 grams

• Carbohydrates: ~21 grams

• Fiber: ~7 grams

• Vitamin A – supports eye and skin health

• Vitamin C – boosts the immune system

• Vitamin K – helps with blood clotting and bone health

• Folate – important for cell growth

• Iron – essential for red blood cells

• Magnesium & Potassium – support heart and muscle function

• Antioxidants – including flavonoids and carotenoids

Peas are also one of the best plant-based sources of protein, making them great for vegetarians and vegans.

Health Benefits of Peas

1. High in Plant-Based Protein
   Peas are an excellent source of protein, especially for people who don’t eat meat. They help build and repair body tissues and support muscle growth.

2. Supports Digestive Health
   The high fiber content in peas promotes a healthy gut, improves digestion, and prevents constipation.

3. Helps Manage Blood Sugar
   Thanks to their low glycemic index and fiber content, peas help regulate blood sugar levels and can be a smart choice for people with diabetes.

4. Promotes Heart Health
   Peas are rich in antioxidants and anti-inflammatory compounds that help reduce the risk of heart disease. The fiber also helps lower cholesterol levels.

5. Good for Eye Health
   Peas contain lutein and zeaxanthin—two antioxidants that protect the eyes from age-related damage and improve vision.

6. Boosts Immunity
   With plenty of vitamins and antioxidants, especially vitamin C, peas strengthen the immune system and help the body fight off infections.

7. Supports Healthy Weight
   Low in fat and high in fiber and protein, peas keep you full longer, which can help reduce cravings and support weight management.

How to Enjoy Peas

• Add them to rice, pasta, or salads for extra flavor and nutrition.

• Mix them into soups, stews, and casseroles.

• Sauté with garlic and herbs for a simple, healthy side.

• Blend into dips or spreads like pea hummus.

• Toss into smoothies for a hidden veggie boost.

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Conclusion

Peas may be small, but they deliver big when it comes to nutrition and health benefits. Whether you're looking to improve your digestion, support heart health, or add more plant-based protein to your diet, peas are a smart and tasty choice. Keep a bag in your freezer—you’ll always have a superfood on hand!

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