Green Peas – How to grow, care and health benefits

What is Green Pea?

Peas are one of the favorite vegetables which are small, spherical in seeds that are produced from the pods by the Pisum Sativum plant. They are very rich in nutrients, fiber, and protein which is beneficial for our human body. And moreover, they are very easy to grow which makes it a go-to plant for everyone to grow in their garden or even containers. Even though the green peas are prone to some diseases, regular watering and care can give you delicious, tender veggies in just a few short of months. Unlike others, it grows continuously with the picking throughout its limited season of growth. And you can have a variety of peas on your table by cooking its recipes that are famous for eating.

Green Peas

 

How to grow peas in the garden or pots?

Before you sow the seed of peas, clear out the area, it could be in your kitchen garden or pots where you are willing to grow peas. Make your pea planting beds on it during the fall and add some organic compost to the soil and mulch well. The soil must be well-drained and humus-contained. You can also add some wood ashes to the soil for the peas to grow well. You also need to avoid the overuse of fertilizers. Green peas are pretty sensitive to nitrogen in most of the cases. Peas don’t need any extra feed, only at some circumstances where you had added plenty of organic matter in the soil before the sowing.

  • Sow seeds when the soil temperature reaches 45 degrees. Plant each seed 1 inch deep in the soil you can plant it deeper if the soil is dry. Make sure the seeds are 2 inches apart while you plant it in the garden or containers.
  • Water the peas very lightly and regularly.
  • Once the pea plants start to grow, water the plants thoroughly once a week. This helps the pods to produce well and remove unwanted pests from the plant.
  • Make sure the plants don’t dry out.
  • You should always get the peas in the ground while the soil is cool. Having it on the moist soil can harm the plant.
  • For the growth of peas, you need to be very calculative on the timing and weather conditions. Make sure the area to plant the peas, has lots of sunlight in the morning and partly shaded later in the day.
  • In case you want to have tall, vine varieties of peas in your garden then you can dig suited holes and establish poles or a trellis along the length of each trench at the time of planting peas in the garden. Because, when peas produce tendrils to climb upward the poles can support them to cling to.
  • When your peas are well matured, pick it because it will encourage more pods to grow and develop. So, while picking the peas start from the bottom of each plant.
  • You can sow a new batch of peas every 10-14 days. You need to be aware that peas should be picked in the morning time after the dew has dried out. And it’s best to eat the freshly picked peas from the garden. You can keep the peas in the refrigerator for almost five days.

How to Care Pea Plants?

  • Make sure the soil is good and proper fertilization is done.
  • Pea plants are prone to diseases and pests, make sure you water the plant with dishwashing liquid once a week.
  • When you are harvesting peas,  secure the vine with one hand and pull out the peas off with another.

Health benefits of Green Peas

Helps in Reduce Appetite

Peas are very much rich in protein including a high amount of fiber. When we eat peas, protein in it increases a certain level of hormones in our body which reduces our appetite. And the fiber works together to slow the digestion which eventually lets us feel the fullness. Not only that, but eating peas can also help our calories get under control that we eat throughout the day.

Effective in Bone Health

Consuming peas has proteins that let you help your muscle strength. As well as it is also beneficial for our bone. Green peas can also be very supportive of the weight loss diet and also in the maintenance of it.

Controls Blood Sugar

Peas relatively have a low glycemic index (a measure of how quickly your blood sugar rises after eating food). Its rich fiber and protein slow down the carbs rate leading to a steady rise in blood sugar levels. The green peas also provide a certain amount of magnesium and vitamin B, K, A, and C which also helps to reduce the risk of diabetes.

Beneficial for digestion

Peas have a high amount of fiber, and when you consume it, the fiber feeds the bacteria inside your intestines. This allows the bacteria with infection to be avoided from overpopulating. This eventually helps you reduce risk including in some of the gastrointestinal conditions, such as irritable bowel syndrome, inflammatory bowel disease. The fiber present in the peas is insoluble which means it doesn’t blend with water and functions as a bulking agent in our digestive tract. This leads the digested food which transforms as waste to be passed more quickly through our digestive system.

Reduces risks of heart disease

Green peas provide flavonols, vitamin C, carotenoids, and antioxidants which enable the ability to avoid the damages to the cells. This directly plays a vital role in the reduction of the risks and strokes that comes with heart disease.

Lowers risks of cancer

If you consume peas regularly, the antioxidants present in peas reduces the inflammation in the body which reduces the chances of cancer. The peas also include saponins which is very much known for its anti-cancer effects and also its potential to restrain tumor growth. Moreover, the inclusion of Vitamin K in the peas helps in reducing the risks of prostate cancer specifically.

Green Peas Nutrition and calories

  • The calorie is relatively low with only 62 per 170-gram serving, if we look at the details then the calorie consists of 70 % of its content from the carbs and the remaining are provided by protein and a small amount of fat.
  • Vitamin A is 34 % of the Reference Daily Intake (RDI), vitamin K is 24 % of the RDI, and vitamin C is 13 % of the RDI in each of the ½ cup (170 grams) of peas serving.
  • Peas also have thiamine which is 15 % of the RDI, folate is 12% of the RDI, and manganese is 11 % of the RDI. The iron and phosphorus are 7 % and 6% of the RDI respectively that we can find in every serving of 170 grams of peas.
  • The peas also have polyphenol antioxidants, which are responsible for various health benefits. And the composition of several minerals and vitamins lets the peas to be more nutritious and beneficial for the human body.

Possible side effects of the Green Peas

Even though peas are popular for its profusion of minerals, vitamins, and antioxidants, it does have some of the drawbacks which are specifically related to its minerals which can reform as anti-nutrients.

  • There are mainly two anti-nutrients that can be found in peas which are Phytic Acid and Lectins.
    Phytic Acid present in pea, it interferes with the absorption of minerals such as iron, calcium, zinc, and magnesium which eventually leads to the lack of nutrients and minerals we tend to think we are getting from the peas.
  • Lectins that is also one of the anti-nutrients existing in peas. It causes bloating (an uncomfortable swelling of the stomach mostly due to gas and flatulence.) Such gas is produced because of a group of carbs that escapes digestion and is fermented by the bacteria in our gut.
  • However, unlike other legumes and grains level of these anti-nutrients are very lower in the peas. So, it’s likely to cause fewer problems in your health unless you consume them frequently. Hence, to avoid the anti-nutrients to affect your health, eat peas in a specific measure.

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