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Peas are a popular legume that offers numerous health benefits. Packed with nutrients, they are a great addition to any balanced diet. To help make informed dietary choices, it is essential to understand the comprehensive nutritional data of peas.
Peas are an excellent source of essential vitamins and minerals. They are particularly rich in vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, peas contain significant amounts of vitamin C, which supports immune function and acts as an antioxidant in the body. Other vitamins found in peas include thiamine (B1), folate (B9), and vitamin A.
In terms of minerals, peas are particularly abundant in manganese, which is important for bone health and metabolism. They also provide a good amount of potassium, which is essential for maintaining normal blood pressure. Other minerals present in peas include iron, magnesium, and zinc.
One of the key nutritional benefits of peas is their high fiber content. Fiber is essential for a healthy digestive system as it aids in regulating bowel movements and preventing constipation. It also helps to control blood sugar levels and maintain a healthy weight. Peas are a great natural source of both soluble and insoluble fiber, promoting a healthy gut and overall well-being.
Protein is another essential nutrient found in peas. While peas are not a complete protein source, meaning they lack certain amino acids, they can still be a significant protein source for vegetarians and vegans when combined with other plant-based proteins. Protein is essential for repairing and building body tissues, and peas provide a good amount per serving.
Furthermore, peas are relatively low in calories, making them a suitable choice for those watching their weight. A 100g serving of peas contains around 81 calories, making them an excellent option for adding bulk and nutrients to your meals without excessive caloric intake.
In terms of carbohydrate content, peas are a great source of complex carbohydrates, which provide a steady release of energy and do not cause spikes in blood sugar levels. This makes peas a suitable food for people with diabetes or those aiming to maintain stable energy throughout the day.
To illustrate the comprehensive nutritional data of peas, here is a table showcasing the key nutrients found in a 100g serving:
Nutrient Amount
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Calories 81
Protein 5.42g
Carbohydrates 14.45g
Fiber 5.1g
Fat 0.4g
Vitamin C 40mg
Vitamin K2 24.8 µg
Vitamin A 38µg
Thiamine (B1) 0.266mg
Folate (B9) 65µg
Manganese 0.411mg
Potassium 244mg
Iron 1.47mg
Magnesium 24mg
Zinc 1.24mg
This comprehensive table provides a clearer understanding of the nutritional benefits that peas offer. Incorporating peas into your diet can provide an array of beneficial nutrients and contribute to overall improved health.
Remember, while it is important to know the nutritional data, it is equally crucial to consume a varied diet that includes a range of fruits, vegetables, and other sources of essential nutrients. Peas, together with other healthy food choices, can help you achieve a well-balanced and nutritionally complete diet.
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