Peas Nutrition Facts and Health Benefits

Peas are the starchy seeds of the pea plant (Pisum sativum) and are a type of legume, just like lentils and beans.

Thanks to their vitamin, mineral, and antioxidant content, peas provide many benefits for your health.

It is one of the richest sources of legumes, especially in terms of vitamin C, and can meet 44% of daily vitamin C needs. With its strong antioxidant effect, vitamin C protects the body from damage by free radicals.

It also increases the absorption of iron.

In addition, peas are a good source of vitamins A, K, B1, and B9. This content contributes to improving eye health and accelerating wound healing.

Thanks to iron, copper, and zinc minerals, it contributes to the immune system. It has high fiber content and improves intestinal health and digestion.

Read on to learn about other health benefits of peas.

Peas Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of peas:

• Energy: 81 calories
• Carbs: 14.4 grams
• Sugar: 5.67 grams
• Fiber: 5.7 grams
• Protein: 5.42 grams
• Fat: 0.4 grams
• Saturated Fat: 0.071 grams

Jump to a section where you can learn more about peas nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Peas

Thanks to a significant amount of specific vitamins and minerals, peas could provide several health benefits.

Continue reading to discover the potential benefits of consuming peas.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Support Immune System

Vitamin A, also called retinol, plays a key role in supporting the body’s natural defense mechanisms against infections. It primarily works by activating the functions of the immune system.

Vitamin A is also needed for improving vision. The deficiency of this nutrient can result in problems with eyesight, such as nearsightedness, farsightedness, and night blindness.

Moreover, vitamin A can also help us see in dim light.

Vitamin A can help maintain the health and structural integrity of the skin and the mucosal lining of some body organs, especially the nose.

It can help to reduce or delay the appearance of the signs of aging on the skin, such as wrinkles and fine lines, allowing you to look younger.

Vitamin A also acts as an antioxidant and protects the vital organs against damage by free radicals, thus reducing the risk of cancer.

It also promotes growth and performs functions related to reproduction.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Aid in Recovery From Injuries

Vitamin K can support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

It is also important for normal blood clotting processes to occur in the body.

Vitamin K plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

They May Boost the Production of DNA and RNA

Folate aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

May Protect From Oxidative Stress

Vitamin C acts as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It is also essential for several critical metabolic processes occurring in the body. It supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.