Nutrition and DietPeas: ideal against constipation. Benefits and properties

Peas: ideal against constipation. Benefits and properties

The properties of peas give these legumes antioxidant and regulatory properties of intestinal transit. Discover all its benefits.

The peas are a food with an interesting nutritional value, mainly because of the different benefits and properties offered, and for its abundance of nutrients.

Although they are certainly a small food, each tiny and tiny pea provides a great variety of vitamins, minerals, proteins, fiber, and even lecithin.

For this reason, and given the different benefits of peas that we find in them, they are highly valued legumes, particularly for their incredible and interesting nutritional richness.

What are peas, peas or peas?

The peas actually consist of edible young pods, which as they think from Bodymind, are located in a very curious way between legumes and vegetables. Basically, we are faced with those wonderful but small green balls, with a smooth flavor and texture (when properly cooked).

However, they are framed within the wonderful family of legumes, in the same way that for example we can distinguish other equally well-known foods within this family, as for example it could be the case of chickpeas or lentils.

They are scientifically known by the name of possum sativum, and from a popular point of view, depending on the country in which we are, they can also be called peas or peas.

The fruits of the pea plant -the edible pods- can reach 10 centimeters in length, and inside we find the peas themselves (or seeds), which range from 4 to 10 depending on the variety. .

The origin of its cultivation must be placed around the seventh or eighth millennium BC, at which time it later spread to Asia and Europe. In fact, already in the second millennium BC, historical references of its cultivation have been found in continents such as Europe or India. However, it is likely that its appearance was wild, with a probable origin in the East around 10,000 years ago.

Pea’s benefits

The truth is that peas provide us with interesting benefits for our health, especially when they are consumed regularly within a healthy and varied diet.

High nutrient content

Despite the fact that peas are certainly small in size (which together with their characteristic shape make them easily distinguishable), that does not prevent them from being a very complete food nutritionally.

Not surprisingly, they become a wonderful option to provide our body with interesting amounts of vitamins and minerals. Among the vitamins, the contribution of vitamin A, C and especially of vitamins of group B (B1, B3, B6 and B9) stands out above all. Among the minerals we find selenium, calcium, iron, zinc, potassium, phosphorus, magnesium and sodium.

On the other hand, they provide a relatively low amount of carbohydrates (just 12 grams per 100 grams of edible portion), in addition to protein and practically no fat. In fact, peas are a good source of vegetable protein, and can be further enriched when we combine them with a cereal.

However, in addition to its vitamin and mineral content, the fiber content also stands out.

Nutritional information for peas (per 100 grams of edible portion):

  • Energy (Kcal): 80 g.
  • Proteins: 5.3 g.
  • Carbohydrates: 10 g.
  • Fiber: 7.8 g.
  • Fat: 0.4 g.
  • Minerals: calcium (25 mg), iron (1.5 mg), magnesium (27 mg), sodium (3 mg), phosphorus (122 mg), potassium (340 mg), zinc (0.9 mg).
  • Vitamins: B1 (0.3 mg), B2 (0.11 mg), B3 (3 mg), B6 ​​(0.1 mg), A (50 ug), C (18 mg).

An ideal food against constipation

Peas provide a good amount of fiber, as does other legumes such as lentils or chickpeas. In this case, it is estimated that 100 grams of peas provide about 7 grams of fiber.

For this reason, they become an interesting option in case of constipation, since their fiber intake is adequate within a varied diet. What’s more, being a good source of fiber, it is ideal to help us improve our intestinal transit.

Low calorie and fat content

Peas are low in fat and therefore also low in calories. In particular, 100 grams of peas provide only 74 kcal. Making it an ideal food for any type of diet, but especially in weight loss diets.

This is even more interesting if we consider that due to their fiber content, peas help to keep us satiated for a longer time, in a way that helps us reduce our appetite.

They help lower cholesterol

In case of high cholesterol, peas are interesting to help reduce it, as long as its consumption is regular within a varied diet.

This quality is found in its contribution of fiber and other useful nutrients to reduce high levels of fats in the blood, particularly reducing LDL cholesterol levels and helping us to raise what is known as HDL cholesterol (or good cholesterol).

Properties of peas, in summary

  • High in vitamins (C, A, folic acid and thiamine).
  • High mineral content (especially iron, potassium and phosphorus).
  • Given its fiber content, it is useful to regulate intestinal transit and help against constipation.
  • It stimulates both the body and the brain itself.
  • Reduces high cholesterol levels.

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