Scientific name: Pisum sativum
Family: Fabaceae

What they are

Peas are small, round seeds or seed pods from the plant Pisum sativum. They are legumes and commonly eaten as a vegetable fresh, frozen, or canned.

Where they come from

Peas originated in the Middle East and have been cultivated for thousands of years. They grow best in temperate climates and are now produced around the world.

Main varieties

• Green peas (garden peas) shelled before eating.

• Snow peas eaten whole, flat pod.

• Snap peas eaten whole, crunchy pod.

Seasonality & availability

Peak season: spring to early summer. Widely available year‑round in fresh, frozen, and canned forms.

Key benefits

• Supports vision, immunity, and bones (vitamins A, C, K).

• High in fiber and protein for digestion and satiety.

• Antioxidants protect cells from damage.

• May support heart health and healthy blood sugar control.

The Anti Factors

• Anti-inflammatory: Polyphenols and omega‑3s reduce inflammation.

• Antioxidant: Neutralize free radicals and protect cells.

• Anti-cancer: Some compounds show protective effects, especially for colon health.

• Anti-bacterial: Mild antimicrobial properties against certain pathogens.

• Anti-hypertensive: Helps lower blood pressure by improving circulation.

Nutritional breakdown (per 100 g raw, approx)

Macronutrients

• Water: 79 g — keeps you hydrated.

• Energy (Calories): 81 kcal — low‑calorie and nutrient‑dense.

• Protein: 5.4 g — provides essential amino acids for muscle and repair.

• Total fat: 0.4 g — mostly unsaturated, minimal contribution.

• Carbohydrates: 14.5 g — energy source including natural sugars and fiber.

• Dietary fiber: 5.1 g — promotes digestion, fullness, and gut health.

• Sugars: 5.7 g — natural sugars like glucose and fructose.

Vitamins

• Vitamin A: 765 IU — supports vision and immune function.

• Vitamin C: 40 mg — antioxidant; supports immunity and collagen production.

• Vitamin K: 24.8 µg — essential for blood clotting and bone health.

• Folate (B9): 65 µg — needed for cell division and important during pregnancy.

• Other B vitamins: Small amounts of thiamine, riboflavin, niacin, B6 and pantothenic acid for energy metabolism.

Minerals

• Potassium: 244 mg — regulates fluid balance, heart and muscle function.

• Calcium: 25 mg — supports bones and cellular signaling.

• Iron: 1.5 mg — required for oxygen transport and energy.

• Magnesium: 33 mg — involved in energy production and muscle/nerve function.

• Zinc: 1.2 mg — supports immune function and tissue repair.

• Phosphorus: (not listed above but present) — supports bone and energy metabolism.

• Sodium: Naturally low unless salt is added.

How peas affect the body

• Fiber supports regular bowel movements and feeds beneficial gut bacteria.

• Protein and micronutrients support muscle repair, energy and immune function.

• Antioxidants and polyphenols reduce inflammation and protect cells from damage.

• Potassium and fiber aid heart health and blood pressure control.

Risks & cautions

• Lectins: Raw peas contain lectins that may cause digestive discomfort in large amounts; cooking reduces lectins.

• Vitamin K interaction: People on warfarin or other blood thinners should manage vitamin K intake and consult their clinician.

• Kidney/diuretics caution: High potassium may be relevant for people with kidney disease or on certain diuretics check with a clinician.

• Bloating: High fiber may cause gas or bloating in sensitive individuals; start with small portions if needed.

Storage & shelf life

• Fresh peas: Keep in the refrigerator in a plastic bag; use within about 3–5 days for best freshness.

• Frozen peas: Maintain nutrients and can be stored long‑term in the freezer.

• Canned peas: Convenient, shelf‑stable—check label for added salt or sugar.

Best ways to use peas

• Steam or blanch briefly to preserve color and nutrients.

• Add to soups, risottos, salads, stir‑fries, or mash into spreads.

• Pair with mint, lemon, butter, parmesan, or fresh herbs.

• Snap and snow peas can be lightly sautéed or eaten raw (if tender).

Chef tips

• Blanch fresh peas 1–2 minutes then shock in cold water to keep color and texture.

• Fresh peas pair well with buttery or acidic elements (olive oil, lemon) to highlight their sweetness.

Recipes or Meal Ideas

• Peas and Quinoa Stuffed Bell Peppers

• Pea and Tomato Soup with Basil

• Pea and Chicken Stir-Fry with Broccoli

• Grilled Peas with Balsamic Glaze

• Pea and Avocado Salad with Lemon Dressing

Environmental impact

Peas are nitrogen‑fixing legumes that improve soil health and typically require fewer pesticides. They are a relatively low‑impact crop and fit well in sustainable crop rotations.

Quick facts & surprising truths

• One of the oldest cultivated vegetables with records from ancient times.

• Small but nutrient‑dense especially for fiber, protein, and vitamin C.

• Frozen peas retain most nutrients and are a convenient alternative to fresh.

Science summary

Peas supply fiber, plant protein, vitamins, minerals, and antioxidants that together support heart health, digestion, immune function, and metabolic health. Ongoing research explores specific pea compounds for gut and metabolic benefits.

FAQs

• Are peas a superfood? They are nutrient‑dense and offer many health benefits but no single food is a cure‑all.

• Can you eat peas raw? Yes, but cooking improves digestibility and reduces lectins.

• How long do fresh peas last? About 3–5 days refrigerated; frozen peas keep much longer.

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