Pea

Hailing from the Middle East and the Mediterranean basin, peas, also known as common peas, English peas, field peas, green peas, garden peas, sugar snap peas, and snow peas, among other popular names, have been cultivated for millennia. Their impressive nutritional profile makes these vibrant green pearls a functional food with numerous health benefits.

Health Benefits of Pea

Peas are a staple ingredient in kitchens worldwide, valued for its nutritional content. However, scientific research has elevated this legume to the status of a functional food due to its combination of essential nutrients and bioactive compounds. Some of the most significant health benefits of peas include:

• Reducing muscle loss. Peas are a particularly rich source of plant-based protein, which supports muscle building and helps prevent age-related muscle mass loss.

• Boosting immunity. Peas contain antioxidant and anti-inflammatory compounds that enhance the immune response and may help reduce the risk of chronic and degenerative diseases.

Additional health benefits of peas include:

• Improving sugar metabolism. Like other legumes, peas provide a substantial amount of dietary fiber, which slows the absorption of sugar into the bloodstream, aiding glucose control and reducing post-meal sugar spikes.

• Promoting digestive health. Peas' dietary fiber supports gastrointestinal health by promoting regular bowel movements and helping prevent constipation and other gut-related issues.

• Supporting cardiovascular health. The active compounds of peas help lower harmful cholesterol levels, reducing the risk of atherosclerosis and related conditions.¹

• Enhancing liver function. Peas may help reduce the accumulation of lipids that lead to liver inflammation and non-alcoholic fatty liver disease, thereby supporting overall hepatic health.²

How It Works

The medicinal properties of peas stem from their macronutrients and bioactive compounds. Peas are rich in bioactive peptides (which are the building blocks of protein), starches, dietary fiber, and non-starch polysaccharides. Pea protein has been found to be as effective as milk protein in promoting muscle building.³ Additionally, it supports gut microbiota and exhibits antioxidant, antimicrobial, antihypertensive, antidiabetic, and immunomodulating activities.⁴

Studies have shown that regular intake of plant-based protein may increase longevity and improve overall health.

On the other hand, polyphenols, particularly flavonoids and phenolic acids, are abundant in the outer layer of peas. These compounds possess strong anti-inflammatory properties and play a protective role in maintaining a healthy intestinal barrier.⁵

Other excllent sources of plant-based protein are amaranth, beans, chickpeas, kaniwa, lentils, quinoa, and sacha inchi seeds.

Side Effects & Cautions

Peas are generally safe to consume; however, they contain anti-nutrients such as phytic acid, lectins, and trypsin inhibitors, which can interfere with the absorption of certain vitamins and minerals. As with other legumes, pairing peas with vitamin C-rich vegetables and fruits can enhance the absorption of iron and calcium.

Additionally, some individuals may be sensitive to vicilin, a pea allergen that can trigger adverse reactions.^6,7 Symptoms of pea allergy may include asthma exacerbation, gives, difficult breathing, and anaphylaxis.

Green peas boast a uniquely rich nutritional profile compared to other legumes. These nutrient-dense legumes are excellent source of dietary fiber, high-quality plant-based protein, and essential vitamins and minerals.

The presence of key minerals, mainly copper (for red blood cell production and transport), manganese (for the formation of bones and connective tissue, and sex hormones), and zinc (for metabolic function and immunity), makes peas a great food to incorporate into a balanced diet. Other minerals that peas provide in good or adequate amounts include phosphorus (for tissue and cells regeneration), magnesium (for brain and metabolic health), iron (for red blood cell production and anemia prevention), and potassium (for nerve and muscle function, electrolyte balance, and blood pressure regulation).

Green peas are a powerhouse of vitamins, with astounding levels of vitamin C (ascorbic acid), essential for strengthening immunity, supporting proper iron absorption, and maintaining skin health; vitamin B₁ (thiamin) for cellular function and energy production; vitamin B₉ (folate) for brain and nerve development; and vitamin K (phylloquinone) for proper blood clotting and bone building. Moreover, peas provide good amounts of other B vitamins, such as B₂ (riboflavin), B₃ (niacin), and B₆ (pyridoxine), as well as adequate levels of choline.

100 grams of raw peas provide 81 calories, 23%DV of dietary fiber, 5%DV of carbohydrates, and 11%DV of plant-based protein.

Peas are nutritious and versatile legumes, with countless applications. They are considered a functional food, providing both nutritional and medicinal properties. The most popular way to reap the benefits of peas is through culinary recipes; however, this friendly legume has also found supplemental uses that support overall health and physical performance.

Natural Forms

• Fresh. Fresh peas are ubiquitous across the world. They can be eaten raw, sautéed, steamed, or cooked in a myriad of culinary recipes.

• Shoots. Pea shoots are the young leaves and stems of pea plants. These tender parts are highly nutritious and can be consumed raw in salads and sandwiches, as well as lightly sautéed or stir-fried.

• Sprouted. Green pea sprouts are the first stage of a pea plant. These newly germinated seeds are a powerhouse of nutrients and bioactive compounds. More popular in Asian countries, they can be consumed in salads and sandwiches.

• Pods. Young, tender pea pods containing underdeveloped seeds can be consumed raw, steamed, and stir-fried. They are a common ingredient in many traditional Asian dishes.

• Dried. Like other dried legumes, dried split peas must be cooked to unlock their full nutritional and medicinal benefits.

• Frozen. Frozen peas are a convenient and healthy option. They provide most of the nutritional value and health benefits of peas, with the added advantage of long-term storage, making them available year-round.

• Canned. A practical choice for storage, canned peas are still a good source of fiber, plant-based protein, key vitamins, and antioxidants; however, it's important to choose low-sodium options and be mindful of added sugars in the canning process.

• Powder. Due to their high levels of plant-based protein, peas are popular as a nutritional supplement and fitness powder, either alone or mixed with other protein-rich plant sources.

Herbal Remedies & Supplements

• Liquid extract. Pea extract has antioxidant properties that are beneficial for the skin, helping to prevent and minimize superficial wrinkles and fine lines.

• Capsules. Pea extract, often combined with extracts of other legumes, such as lentils, is also available in convenient capsules that can be taken daily to support general health due to their high antioxidant content.

Peas, also known as green peas and garden peas, love cold weather and are fairly easy to cultivate in pots, gardens, and backyards. However, in order to thrive, peas require some basic care, including optimal soil conditions, humidity and nutrients.

Growing Guidelines

• Pea plants are highly adaptable, but they thrive in well-drained, sandy, silt, or clay loam soils, within a pH range of 5.8 and 7.0.

• Peas prefer cool, humid climates, with plenty of direct sunlight, and don't tolerate any shade.

• For pea plants to grow optimally, they will need about an inch (2.5 cm) of water per week, in case rain is not sufficient.

• Pea plants are easy to grow from seeds, which are sown directly into the soil one inch (2.5 cm) deep and 2 to 3 inches (5-8 cm) apart. They can also be cultivated in containers, which need to have a minimum capacity of two gallons (7.5 liters) and a depth of 12 inches (30 cm).

• Pea plants germinate at 40°-85°F (4°-29°C), and they can wilt above that range of temperature. For this reason, timely sowing is essential. For a spring harvest, the seeds must be planted around April, after the last frost, and August can be a good time to sow peas for a fall harvest.

• Pea plants are susceptible to some plagues and diseases. They can be attacked by cutworms and aphids, as well as being affected by powdery mildew, root rot and fusarium wilt.

Plant Biology

Pea, also known as the common pea, English pea, garden pea, green pea, field pea, sugar snap pea, and snow pea, among other names, is an annual crop that thrives in cool, temperate climates.

This herbaceous vine can grow up to 3-6 feet (1-2 m), with compound, alternate leaves, oval-shaped and measuring 0.6-2.4 inches (1.5-6 cm) long and 0.4-1.6 inches (1-4 cm) wide. Pea plants climb using the tendrils produced at the base of the leaves. Pea flowers can be white, pink, or purpl, and are borne on the axillary racemes in groups of 1-3 flowers, each reaching 0.6-1.4 inches (1.5-3.5 cm) in length. Pea pods are typically 1.6-5.9 inches (4-15 cm) long and 0.6-1 inches (1.5-2.5 cm) wide, each containing between 2-10 seeds.

• Classification

  Peas (Pisum sativum) belong to the large Fabaceae, or legume family, which comprises approximately 700 genera and around 17,000 species, including economically important crops such as alfalfa (Medicago sativa), beans (Phaseolus vulgaris), carob (Ceratonia siliqua),
  fava beans (Vicia fava), fenugreek (Trigonella foenum-graecum), licorice (Glycyrrhiza glabra), chickpea (Cicer arietinum), lentil (Lens culinaris), lupine (Lupinus spp.), peanut (Arachis hypogaea), soy (Glycine max), tamarind (Tamarindus indica), and winged bean (Psophocarpus tetragonolobus).

• Varieties & Cultivars of Peas

  The genus Pisum contains two species, Pisum fulvum and Pisum sativum. However, two subspecies of P. sativum, ssp. elatius and ssp. humile, are the main genetic base for all existing pea cultivars, with differences in pod and seed size as well as resistance to diseases. Commercially, there are tree main types of peas, classified based on their harvest stage:

  Garden or English Peas: Harvested when the seeds are fully grown but still sweet and tender. At this stage, however, pods are not edible.

  Snow peas or sugar snap peas: Harvested when the seeds are still underdeveloped and the pods are flat. This type of peas is tender and ideal to be steamed and sautéing. They are popularly used in Asian recipes and are also known as Chinese peas.

  Snap peas: Harvested when the seeds have almost reached their maximum development. At this point, pea pods are thick and crunchy. Snap peas may be consumed freshly picked in salads, cooked with the seeds inside their pods, or shelled as garden peas.

  The term "pea" can be confusing, as it is sometimes used to refer to species outside the Pisum genus, like yellow pea (Lathyrus aphaca), which produces pea-like fruits often mistaken for peas and used in the same fashion. The same applies to black-eyed peas (Vigna unguiculata), which are actually beans rather than peas.

Historical Information

Peas have been consumed and cultivated by humans since prehistoric times. Evidence suggests that during the last Ice Age, over 11,000 years ago, wild peas were consumed by hunter-gatherers in present-day Europe. Along with other legumes, such as lentils, peas were domesticated very early in human history. Pea seeds dating back to the Bronze Period (3300-1200 BCE) have been found at an archeological site in Syria.

The cultivation of peas has been linked to the dawn of agriculture that led to modern civilization.

In spite of their humble origins, during the Middle Ages, green peas became a favorite among the aristocracy, primarily eaten in cereals and porridge. They did not become widely available to the general population until the 18th century. Hans Christian Andersen's tale The Princess and the Pea (1835) recounts the story of a princess that proves her royal lineage by sensing a pea (most likely a dried pea) under a large pile of mattresses.

Economic data

The largest producer of green peas is China, followed by Russia, India, Canada, and the US. Global pea production is 14.1 million metric tons, covering 18 million acres, with US dry pea production accounting for about 7.1% of total global output.

Other Uses

• Cosmetic industry. Due to its anti-aging properties, pea extract promotes skin restoration, regeneration, and elasticity. It is a popular ingredient in skincare products.

• Soil restoration. Pea plants have the ability to fix nitrogen in the soil, making them particularly useful as rotational crops to restore soil fertility.