Many people think peas are just a poor man’s meat or a cheap restaurant side-dish that puts ‘green’ on your plate. Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes. 

We start with the benefits:

  • Fiber and Protein: Peas are free of cholesterol and low in fat and sodium. They feed your muscles and brain. Each cup has 8.5 grams of protein, more than twice as much protein as a tablespoon of peanut butter. A cup of cooked peas also has 9 grams of fibre, adding bulk to your meal and helping you feel full. It also contains 9.5 grams of natural sugar that provide your brain with glucose without causing an abrupt spike in your blood sugar level.
  • Lutein: A cup of cooked green peas has 3.6 milligrams of lutein, an antioxidant nutrient that helps keep the cells in your eyes healthy. Your body deposits lutein in the macular region of your retina and it helps you filter light properly. Although there is no established recommended intake amount for lutein, studies indicate that a daily 10-milligram intake is beneficial, according to the American Optometric Association. Because your body cannot make lutein, you must get it from food. Taking in an adequate amount of this nutrient may protect you from vision loss as you age.
  • Vitamin Content: Peas benefit your immune system with antioxidant vitamins, especially if you eat them raw. A cup of raw peas has 58 milligrams of vitamin C, providing 65 percent of the daily requirement for men and 77 percent for women. The same amount of cooked peas has 23 milligrams of vitamin C. Peas are also rich in B-vitamins. A cup of cooked or raw peas provides about one-third of the thiamine you need each day and 20 to 25 percent of your recommended daily intake of riboflavin, niacin, vitamin B-6 and folate. It also contains nearly half your RDI for vitamin K.
  • Minerals: Cooked peas have more minerals than raw peas. A cup of cooked peas has 2.5 milligrams of iron, 62 milligrams of magnesium and 187 milligrams of phosphorus, compared to raw peas' 2 milligrams of iron, 48 milligrams of magnesium and 157 milligrams of phosphorus. These minerals support your blood, muscle and bone health, as well as your nervous system. A cup of cooked or raw peas provides nearly 2 milligrams of zinc, an antioxidant mineral that promotes wound healing.