Peas, a seasonal leguminous vegetable renowned for its exceptional health benefits, serve as a rich source of not only essential B vitamins, vitamin K, and minerals such as magnesium, iron, and zinc, but also a spectrum of bioactive phytocompounds. Among these, carotenoids—specifically lutein and zeaxanthin—play a critical role in safeguarding retinal health by mitigating age-related macular degeneration and enhancing visual acuity under low-light conditions. Additionally, the presence of phytosterols, including kumestrol, has been scientifically linked to antiproliferative effects against gastrointestinal cancer cells, as evidenced by both epidemiological surveys and in vitro research.
Incorporating peas into one’s diet on a regular basis may contribute to reduced levels of low-density lipoprotein (LDL) cholesterol owing to their soluble fiber content, while simultaneously providing a readily digestible plant-based protein source, rendering them an optimal dietary component for vegan and vegetarian lifestyles. Their low caloric density coupled with high satiety potential further positions peas as a strategic food choice for individuals aiming to maintain or achieve a healthy body weight.
Peanut varieties
Its size, shape and colour determine the variety of peanut. Due to the presence of parchment fibres in the seeds, we distinguish two groups: sugar seed peanut, which is characterized by its lack, so that it can be consumed in its entirety when seeds are not yet mature and mature; peanut peanut with a parchment liner, only its seeds that can be dried are consumed.
The properties of peas
Green beans contain a lot of antioxidants and anti-inflammatory compounds that support health, about 30 milligrams of ALA in a glass of green beans. Because they are a good source of both protein and active dietary fiber, including heart disease and type 2 diabetes, studies have shown that green bean is a reliable source of omega-3 fatty acids in the form of alpha-linolenic acid (A). In one glass of greens, you can expect about 30 mg of ALA to work. Because greens are good sources of both proteins as well as activated dietary fibre, they regulate the digestion of the blood and the growth of the grains.
Peanut butter
Peanut is a low-calorie protein product with a high amino acid profile that reduces muscle breakdown after exercise. A 2015 study published in the Journal of the International Society of Sports Nutrition confirmed that peanut protein increases muscle density. The source of this increase is likely to be a high amount of l-arginine in pea protein, which is found in higher concentrations than other protein products. A study by the Department of Nutritional Sciences at the University of Toronto found that the effects of peanut proteins on blood glucose levels and appetite in healthy young men's blood increased.
How do you cook peas?
Cooking has adverse effects on water-soluble vitamins (e.g. B and C) and polyphenols, so it is recommended to consume raw vegetables. However, if you decide to cook peas, keep in mind a few important principles. The guidelines below will ensure the least loss of nutrients during the process: the minimum required heat exposure, the minimum cooking time required, the minimal contact of the food surface with the cooking fluid.
