All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Beets

Berries

Bran

Broccoli

Brussels Sprouts

PEAS AND PEA PODS

Typical serving size:

½ cup, shelled (1
7 oz or 49g)

HOW THEY HARM

Gout

WHAT THEY HEAL

Cancer Constipation High cholesterol Macular degeneration Throughout history, the pea has been a plant of significance
It is mentioned in the Bible, and dried peas have even been found in Egyptian tombs
In the mid-1800s, pea plants provided data for Gregor Johann Mendel, the founder of modern genetics
Peas are classified as legumes, and as such, they form a complete protein when combined with grains
Fresh green peas are more convenient than dried legumes, because they do not require a long cooking time and can even be eaten raw
Green peas are lower in calories and fat than other high-protein foods: A half-cup serving contains about 60 calories and 4 g of protein
Snow peas are often used in Chinese stir-fried dishes and are available fresh or frozen
They are eaten in their flat pod, because they are harvested while still immature; consequently, they contain less protein than green peas
However, they are higher in vitamin C (a half cup supplies about 40 mg, or 50% of the RDA for women) and have slightly more iron
Eaten in their fibrous pods, a serving of snow peas has about 35 calories per cup

Health Benefits

Reduces risk of stomach cancer
A study in Mexico City published in the International Journal of Cancer showed that daily consumption of green peas along with other legumes lowers risk of stomach cancer, especially when daily coumestrol (a phytochemical that acts similarly to estrogen in the body) intake from these legumes is about 2 mg or higher
Because one cup of green peas contains at least 10 mg of coumestrol, it’s not difficult to obtain this protective health benefit
Relieves constipation
If eaten whole, green pea pods are high in insoluble fiber, a bulk-forming type of fiber that helps alleviate constipation
Lowers LDL cholesterol
In addition to being high in protein, fresh green peas are a good source of pectin and other soluble fibers, which help control blood cholesterol levels
There is no truth to the notion that eating three dried peas a day lowers blood cholesterol
Preserves eyesight
Peas contain lutein, a plant chemical linked to lowered risk of macular degeneration, the leading cause of blindness in older adults

Health Risks

Gout
Green peas are high in purines, which can precipitate a flare-up of gout symptoms in people with this disorder

Allergies

Stir frozen baby peas into stews just before serving

Stuff pea pods with herbed cream cheese and top with grated carrot

Add frozen peas to cheese tortellini and broth for soup

QUICK TIP:

Preserve the nutrients To minimize the loss of vitamins, peas should be cooked in as little water as possible until just tender
Cooking some of the pods with the peas or with soup stock adds flavor and nutrition

Buying Tip

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Only about 5% of the peas grown are sold fresh; the rest are either frozen or canned

Frozen peas are better than canned, which have fewer nutrients, added salt and sugar, and less color and flavor

If buying fresh, the younger the green peas are, the sweeter and more tender they are; very young peas can be eaten in their pods
Younger peas have less-developed seeds

Storing Tips

Once picked, fresh peas should be eaten or refrigerated, because their sugar quickly converts to starch

Unwashed, unshelled peas stored in the refrigerator in a bag or unsealed container will keep for several days