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. Even though the green peas are prone to some diseases, the regular watering and care can give you delicious, tender veggies in just a few short of months. Unlike other, 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.
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 which let you help your muscle strength. As well as it is also beneficial for our bone. Green peas can also be very supportive in the weight loss diet and also in the maintenance of it. So, peas can be very beneficial for our health.
Controls Blood Sugar
Peas relatively have a low glycemic index (a measure of how quickly your blood sugar rise after eating food). Along with its rich fiber and protein, fiber slows 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.
Benefits 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 the tumor growth. Moreover, the inclusion of Vitamin K in the peas helps in reducing the risks of prostate cancer specifically.
Green Peas Nutrition
Peas have a very high nutritional value which is beneficial for the human body. 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.
The carbs itself is 11 grams which can be consumed by the ½ cup (170 grams) serving. Similarly, the other nutrients like protein and fiber that we consume through the 170 grams of serving are relatively high in comparison to other vegetables. Both protein and fiber are 4 grams.
The vitamin A is 34 % of the 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 the thiamine which is 15 % of the RDI, folate is 12% of the RDI and manganese is 11 % of the RDI. The iron and phosphorus is 7 % and 6% of the RDI respectively that we can find in every serving of 170 grams of peas.
Moreover, 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.
Talking about the Phytic Acid present in pea, it interferes with the absorption of minerals such as iron, calcium, zinc, and magnesium which eventually leads the lack of nutrients and minerals we tend to think we are getting from the peas.
Next is the 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. And 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.
How to grow peas in the garden?
Firstly, clear out the area in your garden where you are willing to grow peas. Make your pea planting beds on it during the fall and add some manure 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.
Secondly, 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. And also make sure the seeds are 2 inches apart while you plant it in the garden.
You need to water the peas very lightly and regularly. Once the pea plants start to flower, wet it thoroughly once a week. This helps the pods to produce well. Make sure the plants don’t dry out because if they dry out, then the seeds will not grow properly.
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 condition. 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 low down as the bottom of each plant will mature first. Then, go your way up as the pods ripen. For a regular crop of home-grown peas, 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 need to secure the vine with one hand and pull out the peas off with another hand while you are picking the peas from the garden. You can keep the peas in the refrigerator for almost five days.