By: Melita Horvat |
Peas - healthy food with a long tradition |
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We are all prone to quickly believe in nutritive value of various exotic and less available foods.
We often think about many ways in which such items, if available, would enrich our menu and strengthen our organism.
But, how aware are we of nutritive richness hidden in many simple and easily accessible foods that are within our reach?
One of such food is pea, a plant with a century-long tradition of cultivation around the world.
A hidden treasure trove of health benefits
Peas are a great example of a simple, but very nutritive vegetable.
It is rich in many valuable nutrients, including vitamins A, B1 (thiamine), B2 (riboflavin), B6, C, K, and minerals such as potassium, iron, magnesium and manganese.
It is also rich in proteins like legumin, legumeline, vicilin, trigonelline.
Peas have remained a staple food in cuisines around the world even after millennia of use, which proves its high value and importance.
During the Middle Ages peas were considered a powerful remedy for increasing fertility.
Roman Gabius Apicius, the author of the first ancient recipe book, described nine ways of preparing peas, which proves its importance and broad application in those times.
During the Middle Ages dried peas were a staple food for poor European peasants.
In dry form it was a cheap and nutritive food used to enrich the poor diet of peasants throughout the year.
Many studies have confirmed that regular consumption of peas can have a significant positive effect on overall health and prevent, eliminate and alleviate certain diseases.
Due to their composition, these green granules have a powerful effect on overall human organism.
Powerful antioxidant
Peas are rich in antioxidants such as flavonoids (catechin, epicatechin), carotenoids (alpha-carotene and beta-carotene), fenolic acid (ferulic acid, caven) and polyphenols (coumestrol).
They are an excellent source of phytonutrients with strong anti-inflammatory properties, such as vitamins C and E, mineral zinc and omega-3 fatty acids in the form of alpha-linoleic acid (ALA).
Protects against stomach cancer
Research has showed that coumestrol found in peas is a great ally in the fight against stomach cancer.
It has been determined that just 2 milligrams of that phytonutrient a day can successfully prevent cancer.
One cup of peas contains approximately 10 milligrams of coumestrol, which is a proof of the peas' potential in the fight against that form of cancer.
Promotes weight loss
This food is of immense importance for all those who wish to regulate their body weight.
One cup of peas contains only 100 calories and is rich in vitamins, minerals, proteins and fibers.
Strengthens immune system
Due to antioxidants, peas are invaluable food for maintaining the health of immune system.
Due to the presence of substances that participate in energy production it is recommended to consume peas in the case of fatigue and exhaustion.
Protects against Alzheimer’s, arthritis and bronchitis
Research have confirmed the link between frequent blood inflammation and Alzheimer’s disease, which means peas are great for preventing that disease due to their anti-inflammatory properties.
Peas have the same effect on arthritis and bronchitis.
Regulated blood sugar levels
Peas are rich in dietary fibers and proteins that regulate digestion. One cup of peas contains approximately 8-10 grams of every of these macronutrients.
By stimulating digestion, these ingredients also regulate sugar and flow of carbohydrates through digestive tract, which helps to maintain optimal blood sugar levels.
Furthermore, it is known that chronic inflammation increases the risk of type 2 diabetes.
By consuming peas and its anti-inflammatory substances we greatly reduce the risk of inflammations.
Strengthens bones and prevents osteoporosis
The accumulation of homocysteines has a negative effect on collagen binding in bones, the result of which is osteoporosis.
Peas are rich in folic acid and vitamin B6, which makes them an ideal food in the fight against this bone disease.
Protects the heart and cardiovascular system
It is believed that peas have a positive effect on the heart and cardiovascular system.
Peas' anti-inflammatory properties are needed for healthy and proper functioning of the heart and cardiovascular system.
Homocysteine is an amino acid whose presence in the organism increases the risk of cardiovascular diseases.
Vitamin B, in which peas are rich, successfully regulates the level of this acid.
Omega-3 fatty acids in ALA form, abundantly present in peas, also have a beneficial effect on cardiovascular problems.
One cup of peas contains approximately 30 milligrams of alpha-linoleic acid.
Other benefits of frequent consumption of peas:
- enhances detoxification
- alleviates fatigue
- helps against constipation
- strengthens immune system
- enhances the mood
- prevents wrinkles
- promotes hair growth
- helps against anemia
- regulates blood pressure
- enhances skin health
Sowing, harvesting and storing peas
This vegetable is sown at the start of April.
It matures relatively quickly, approximately 60 days after sowing.
It is relatively easy to cultivate, it does not need special conditions and gives high yield.
A special benefit is that it matures quickly. After you harvest it you can use the same soil for cultivating other plants.
Ideal conditions are mild climate, sunny position, sufficient moisture and less acidic and loose soil.
Experts advise not to pull the stalks out of the soil after you have harvested peas, but to simply slice it as close to the soil as possible.
The bacteria on the root enriches the soil with nitrogen, which will give a better yield of the crop which you sow at the same location.
It is best to eat peas fresh since they have the highest nutritive value and the richest taste.
Their shelf life is very short because even after you harvest them, their maturation process continues, as the sugar in it converts into starch making peas hard.
That is why it is important to appropriately store the peas after harvesting in order to preserve their nutritive values. You can dry them, preserve or freeze them, but that will cause a significant loss of their nutritive value.
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