Starchy, sweet and succulent green peas or garden peas are one of the ancient cultivated vegetable grown for their nutritious green pods. Peas are probably originated in the sub-Himalayan plains of north-west India. Now, they are one of larger commercial crops grown all over the temperate and semi-tropical regions.
Botanically, pea plant is a herbaceous vine. It belongs to the family of Fabaceae of the genus, Pisum. Scientific name: Pisum sativum. Some of common names include English peas, sweet peas, garden peas, Pease...etc.
Pea is a very rapid-growing annual plant requires trellis as support for growth. It flourishes well in well drained sandy soil with adequate moisture and cool weather conditions. Short stalked green pods which appear during late winter or spring. The pods measure about 2-3 inches long, swollen or compressed, straight or slightly curved, filled with single row of 2-10 light green colour smooth edible seeds.

Pea tendrils are also edible. They are tender top shoots of young pea plants, have similar pea taste and favoured in cooking as well in salads.

Snow peas or sugar snap peas are different species of peas where the whole immature green pods are eaten.

Health benefits

Peas are one of the most nutritious leguminous vegetable, rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.

Peas are relatively low in calories when compared with beans, and cowpeas. 100 g of green peas provide only 81 calories, contain good amount of soluble and insoluble fibre but contains no cholesterol.

Fresh pea pods are excellent source of folic acid. 100 g provides 65 mcg or 16% of recommended daily levels of folates. Folates are B-complex vitamins required for DNA synthesis inside the cell. Well established research studies suggest that adequate folate rich foods in expectant mothers would help prevent neural tube defects in the new-born babies.

Fresh green peas are very good in ascorbic acid (vitamin C). Contain 40 mcg/100 g or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Peas contain phytosterols especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body.

Garden peas are also good in vitamin K. 100 g of fresh leaves contain about 24.8 mcg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain.

Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zeaxanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is essential nutrient which is required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc and manganese.

Weight Management:  Peas are low fat but high everything else.  A cup of peas has less than 100 calories but lots of protein, fibre and micronutrients.

Stomach cancer prevention: Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup of peas has at least 10.

Anti-aging, strong immune system, and high energy: This comes from the high levels of anti-oxidants including:

flavonoids: = catechin and epicatechin

carotenoid= alpha-carotene and beta-carotene

phenolic acids = ferulic and caffeic acid

polyphenols = coumestrol

Prevention of Wrinkles, Alzheimer’s,Arthritis, Bronchitis, Osteoporosis and Candida: These come from peas strong anti-inflammatory properties. Excess inflammation has also been linked to, heart disease, cancer, and aging in general. These properties include: Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas. vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc omega-3 fat in the form of alpha-linolenic acid (ALA). Blood sugar regulation: High fibre slows and protein slows down how fast sugars are digested.The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes) All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.

Heart disease prevention: The many antioxidant and anti-inflammatory compounds support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation.The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels  which are  risk factor for heart disease.

Healthy for the environment: Peas work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizers since one of their main ingredients is nitrogen. After peas have been harvested the remaining plant easily breaks down to create more organic fertilizer for the soil. Peas are also able to grow on minimal moisture so they are a perfect crop in many areas not needing irrigation or using up valuable water supplies.

Prevent constipation: The high fibre content in peas improves bowel health and peristalsis.

Healthy bones: Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis.

Reduces bad cholesterol: The niacin in peas helps reduce, the production of triglycerides and VLDL (very low-density lipoprotein, which results in in less bad cholesterol, increased HDL (“good”) cholesterol, and lowered triglycerides.