Categories: Vegetables

15 Benefits of peas and side effects

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Discover the 15 Benefits of peas and side effects.

The benefits of peas are closely related to their nutritional and energy content and thanks to them a healthy and balanced diet can be achieved.

The pea ( Pisum sativum ) is a herbaceous plant, which belongs to the legume family. It is typical of the Mediterranean basin, but is currently widespread and harvested throughout the world.

15 Benefits of peas and side effects


This food, in addition to being rich in minerals, vitamins, and proteins, is also a good antioxidant, protects heart health, helps control weight, and prevents stomach cancer.


This plant reproduces in the northern hemisphere of the planet, both in America and Europe. And in the winter months, it also adapts to dry areas and other times of the year.

In addition, said vegetable food can be consumed raw or cooked accompanied by salads, soups or eaten as a main dish, prepared with oils, sauces, or other dressings.

Like other legumes that have health benefits, such as chickpeas and beans, chickpeas also have multiple properties that I invite you to read below.

Benefits of peas

1- Benefits of peas for cholesterol

One of the components present in the pea is niacin, also known as vitamin B, which is soluble in water.

Well, this element helps reduce the production of triglycerides and LDL (bad cholesterol) and instead reinforces the appearance of good cholesterol.

2- Prevents the appearance of stomach cancer

Peas contain high amounts of polyphenol, a health-protecting chemical called coumestrol.


In this regard, a study conducted in Mexico determined that a healthy person only needs 2 milligrams per day of this nutrient to prevent stomach cancer. A cup of peas has at least 10 milligrams, so there is no doubt that this food is a powerful opponent of this disease.

3- Benefits of peas for constipation

If a person has a slow metabolism and, therefore, goes to the bathroom a few times during the day, or does not do so for several days, unable to evacuate correctly due to constipation, peas can bury this if they are consumed regularly.

This has been shown, since they have a high amount of fiber, which is a contribution to our stomach by regulating digestion, contributing to the mobility of the intestines (peristaltic movement), which makes them work faster.

4- Protects bone health

For those who suffer from bone pain or weaken them, due to age wear, lack of calcium, or fractures, peas can help them given their components.

Just one cup of this food contains 44% vitamin K which helps anchor calcium within the bones. On the other hand, they are rich in B vitamins, which also prevent osteoporosis.

5- Prevents heart disease

The heart also benefits from the use of peas in meals.


The antioxidant and anti-inflammatory compounds, present in this food, protect the healthy blood vessels of the body.

Plaque formation in blood vessels begins with chronic stress, excess oxidants, and inflammation. Given this, the abundant amounts of vitamin B1 and folic acid, B2, B3, B6 in peas, reduce the levels of homocysteine (an influential amino acid in cardiovascular diseases) which affect the prevention of heart disease.

6- Benefits of peas for weight loss

If there is an interest in losing weight, consuming peas is an effective way to achieve this goal.

Peas have low-calorie fat. Therefore, it is convenient to include it in vegetarian diets, as well as for non-vegans, because it contributes to body weight control.

These green vegetables are relatively low in calories compared to cowpeas, beans, or chickpeas, which have more calories and fat inside.

7- Benefits of peas for immunity

The body’s immune system is also benefited by the consumption of peas.


The high levels of antioxidants in this food prevent various reactions in the body, which could cause serious diseases such as cancer.

Well, peas are a rich source of many minerals, such as iron, calcium, zinc, copper, manganese, etc., which improve the body’s defenses against bacteria and viruses, which threaten it daily.

8- Fights old age

We cannot prevent aging, but we can do something to reach old age with a good quality of life. This is achieved, among other factors, with a good diet.

Peas, in this sense, help to combat skin aging. The antioxidants it possesses such as flavonoids, catechin, epicatechin, carotenoids, alpha-carotene, etc.

They are also useful in preventing and delaying this process, which tends to provide a natural glow to the skin if consumed regularly, at least three times a week.

9- Prevents Alzheimer’s

Containing vitamin K, peas play an important role in preventing serious diseases such as Alzheimer’s.


Patients with memory problems and who present symptoms of this disease, by regularly consuming this vegetable, limit the neuronal damage that mental pathology causes in the brain, which improves the cognitive performance of these people.

10- Benefits of peas for eyes

Peas also have an adequate amount of antioxidant flavonoids such as lutein, carotenoids, zeaxanthin as well as vitamin A.

Specifically, vitamin A is one of the essential nutrients that are necessary to maintain the health of the mucous membranes, the skin, and the health of our eyes, thus improving our eyesight and giving us better vision, just as the carrot.

11- Regulates blood sugar

For experts, few foods provide substantial amounts of protein or fiber (about 8-10 grams per cup), such as green peas, these proteins also help our muscles.

These nutrients directly regulate the rate of how we digest food. This occurs because they help regulate the breakdown of starches into sugars and the general passage of carbohydrates through the digestive tract.

Research suggests that green peas and other legumes can help lower fasting blood glucose as well as lower insulin levels.


Our long-term control of blood sugar (measured by lab tests for glycated hemoglobin and fructosamine) is also improved by eating green peas.

Also, when combined with a high-fiber diet, these benefits are increased. Optimal results are also increased when green peas are consumed as part of a low glycemic index diet.

12- Protect the environment

If food protects the environment, by extension, it also takes care of our health. In that setting, 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 fertilizers since one of its main ingredients is nitrogen.

Also, after it has been harvested, the remaining plant is easily broken down to create more organic fertilizer for the soil.

This vegetable is also able to grow in minimal moisture, making it a perfect crop in many dry areas, since it doesn’t need irrigation or significant water supplies.

13- It is a natural anti-inflammatory

Another benefit of peas is that they are a natural anti-inflammatory, given the nutritional structure present in them.


They contain nutrients such as vitamin B6, vitamin C, and folic acid, components that can effectively counteract inflammation and free radical damage.

14- Benefits of peas for hair loss

With age, hair falls out or turns gray. Well, due to the vitamins present in this food, it can prevent hair loss and keep it for more years.

Vitamin C is involved in the formation of collagen, a protein molecule that is required by hair follicles for optimal growth. Even small deficiencies of this vitamin can lead to dry, brittle, and easily broken hair.


Therefore, consuming peas helps to strengthen and prevent hair from disappearing.

15- It is used to treat chilblains

Eating peas is an efficient way to treat chilblains, which are reddish swellings and inflammations of the fingers and toes, due to low temperatures in winter, or hypothermia.

For this purpose, it is suggested to boil green peas in water. Strain the peas, mix sesame oil with water and then place your fingers in this combination for some time. Subsequently, wash with water. This will significantly decrease swelling, inflammation, and discomfort.


Nutritional value of peas (per 100 g)

• Energy: 81kcal 330kj

• Carbs: 14.45g

• Sugars: 5.67 g

• Dietary fiber: 5.1 g

• Fat: 0.4g

• Proteins: 5.42g


• Retinol (Vit. A): 35 μg (4%)

• β-carotene: 449 μg (4%)

• Thiamine (Vit. B1): 0.266 mg (20%)

• Riboflavin (Vit. B2): 0.132 mg (9%)

• Niacin (Vit. B3): 2.09 mg (14%)

• Vitamin B6: 0.169mg (13%)


• Vitamin C: 40mg (67%)

• Vitamin E: 0.13mg (1%)

• Vitamin K: 24.8μg (24%)

• Calcium: 25mg (3%)

• Iron: 1.47mg (12%)

• Magnesium: 33mg (9%)


• Manganese: 0.41mg (21%)

• Phosphorus: 108 mg (15%)

• Potassium: 244mg (5%)

• Sodium: 5mg (0%)

• Zinc: 1.24mg (12%)

• Thiamine: 0.266 mg (20%)



  1. Fresh or cooked peas are contraindicated in acute nephritis and gout.
  2. Also peas are contraindicated during exacerbation of inflammatory processes in the stomach and intestines, circulatory failure, and thrombophlebitis and cholecystitis.

  3. Elderly people should not consume this food often.

  4. Consuming excess peas can lead to a buildup of uric acid in the body, which can cause gout (which is a buildup of uric acids with severe pain).

  5. You should consult your doctor before including peas in your food, as it can have adverse effects on your body if you have a history of being allergic to their consumption.

Facts about peas

  1. Canada is the largest producer and exporter of peas in the world.

  2. Green peas are available in fresh, canned, and frozen packaging.

  3. Research says that green peas have been around for almost a thousand years.

  4. No matter the season, this vegetable is available throughout the year.

  5. Some historians believe that peas are the first food crop grown by humans.

  6. A 100-calorie serving of peas (three-fourths of a cup) contains more protein than a whole egg.

Tips for cooking peas

  1. They can be consumed raw or cooked, according to personal taste.

  2. Before removing the peas from the pod, they should be rinsed briefly under running water.

  3. The pods must be carefully opened to remove the seeds that do not need to be washed.

  4. They are readily available, even in frozen forms, which makes the work of peeling and storage skipped.

  5. There are several ways in which peas can be eaten: boiled with salt, pasta salad, roasted peas with salad, pea soup, and fish peas are some of the most famous and healthy recipes.

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