10 Health Benefits of Peas

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10 Health Benefits of Peas

Many people think peas are just a poor man’s meat or a cheap restaurant side-dish that puts ‘green’ on your plate.

Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes.  We start with the benefits of this tasty powerfood.

1.  Weight Management:

Peas are low fat but high everything else.  A cup of peas has less than 100 calories but lots of protein, fiber and micro-nutrients.

2. 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.

3. Anti-aging, strong immune system, and high energy:

This comes from the high levels of anti-oxidants including:

  • flavinoids: = catechin and epicatechin
  • carotenoid= alpha-carotene and beta-carotene
  • phenolic acids = ferulic and caffeic acid
  • polyphenols = coumestrol

4. 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).

5.  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.


6. 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.

7. 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.

8.  Prevent constipation:

The high fiber content in peas improves bowel health and peristalsis.

9. 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.

10.  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.

Interesting Facts and History:

  • Although considered a vegetable green peas really are a fruit since they contain seeds developed from a flower.
  • Green peas are the immature seed of dried peas often called field peas
  • Dried peas which have been eaten for over 5000 year and were a stable during the Middle Ages. Field peas were easy to grow and saved many from starving.
  • Fresh green peas did not become popular till the 16 century.
  • Peas  have such high quality protein that many commercial protein powders are starting to use it. This avoids the possible side effects of soy, or dairy products. See  Is Your Protein Powder Toxic?
  • Canada is the largest producer of peas in the world!

“We lived very simply – but with all the essentials of life well understood and provided for – hot baths, cold champagne, new peas and old brandy.” ~ Winston Churchill

How to Buy and Cook:

  • Frozen peas retain their color and texture and nutritional content better than canned peas but of course fresh is even better.
  • Dry peas (with 16 gms of protein per cup) have almost twice the protein contents as green peas and six times the protein content of snap peas.
  • Both canned and frozen peas have significant amount of sodium (from 300 to 600 milligrams per cup) due to processing methods. Therefore, make sure you rinse well before using or better yet…grow your own!
  • When buying frozen peas, usually the “petite” brands will be less starchy and more flavorful. I personally always choose these.
  • When buying or using fresh peas the fresher the better as the sugar content transforms into starch. Refrigerate until use to slow down this process.

Peas contain a substance called purines. People, who have problems like kidney disorder or gout, should not have green peas.  This is NOT a problem for everyone else without this situation.

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Fresh Quick Pea Soup Recipe

Delicious Pea Recipes

Fresh Quick Pea Soup:  The name says it all.  It’s only miss the word delicious.

Easy Creamy Peas:  Yum!

Chinese Vegetables:   Diana’s version of an already healthy dish with sugar snap peas.

Peas As A Side Dish: How a side is dish  supposed to taste!

Steamed Vegetables:  Has snap peas in it.

By | 2017-10-29T15:41:33+00:00 July 7th, 2012|Nutrition, PowerFoods|32 Comments

About the Author:

A certified Nutritional Consultant, Randy has been teaching health and personal development principles for over 30 years and has personally helped individuals with over 10,000 Body Health Assessments.


  1. carol August 8, 2012 at 2:08 pm

    I have learnt something i never knew, i will be eating peas in the futre, thank you very much.///carol

  2. Marilynn Duffy December 20, 2013 at 8:55 am

    Does this hold true with regards to baby food (peas)?

  3. janet simwanza June 7, 2014 at 12:57 am

    thankx very much. i ll be eating the staff every day.

  4. Sim January 6, 2015 at 5:21 pm

    Nice Info..

    I didn’t know the nutrients value in peas, But i was eating raw peas from my childhood.. I love it.

  5. Arial January 13, 2015 at 8:19 pm

    I was disappointed when I ordered string beans in my Chinese dish and my husband got me snow peas. Now I have to thank him. Thanks for educating me!

  6. disan August 16, 2015 at 12:50 pm

    Comment…nice peas mwaana

  7. mamta prem December 3, 2015 at 3:17 am

    peas are wonderful to add in your daily diet.I make soup out of them and feel refreshed whole day.

  8. James January 18, 2016 at 12:00 pm

    I learnt something too. Lol

  9. Nadeem February 18, 2016 at 11:52 pm

    My brother told me that peas are not good for heart patients as it contains a chemical which isn’t good for heart. Is it true

  10. Dunmade Gabriel Ayodeji June 15, 2016 at 3:36 am

    Happy to know the health benefits of peas. Thanks

  11. Stef July 1, 2016 at 12:12 am

    I’m trying to get healthy and need to know if these are unhealthy. Please tell me if this isn’t a good idea to lose weight n get healthy.

    frozen peas, thawed in water, but still cold, with a bit of salt

    Frozen peas, frozen sweet corn kernels, frozen carrots, frozen green beans, and frozen wax beans, some butter, and salt

    Sliced bell peppers and carrots raw, with light ranch dressing.

    Are those healthy? Can I loose weight on these?

  12. Philip raj July 5, 2016 at 8:40 am

    Is eating green peas is good heart patients

  13. Diana Herrington July 7, 2016 at 2:17 pm

    Phillip, as it says above:
    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.

  14. Reniel Banal December 12, 2016 at 9:39 pm

    pls…can i copy your post to my website just for my project purposes.

  15. Ami December 15, 2016 at 11:58 am

    thanks to guild me about the peas beneficial for diabetic .we are regularly used peas in different form in our Indian ( Gujarat’s ) dishes . Also we are use to eat Roasted Vatana ( Peas) after meal or as a snacks

  16. Sebastian December 18, 2016 at 5:00 am

    Cool ! Yep I’ll be including peas in my food regime as from today ! Thanks mate 👍

  17. Tanya sinha December 22, 2016 at 7:23 am

    I have been eating it since i can remember… i knew it i am a genius

  18. TAPAS ROY February 2, 2017 at 12:46 am


  19. PhenQ February 3, 2017 at 7:03 am

    While eating Peas,I did search benefits fo peas and i found your website… You described benefits in details… Thanks for helping me and many others… Keep it up!

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  21. Pat February 6, 2017 at 5:13 pm

    I eat the Steamfresh Sweet Peas by Birdseye and the package lists 0 mg sodium per serving.

  22. mercy February 8, 2017 at 6:08 am

    I just learnt the tricks of living healthy through consumption of cheap foods. I do cook peas with my white rice, I thought it was just garnishing.Thanks for the write up.

  23. Diana Herrington February 13, 2017 at 11:04 am

    Merry, cooking peas with your rice sounds delicious. Try brown rice for extra nutrition.

  24. Hazel tan March 15, 2017 at 12:15 am

    Peas are not good for gout and kidney patients.

  25. Hazel tan March 15, 2017 at 12:17 am


  26. varun May 9, 2017 at 1:34 pm

    what is best way to have peas

  27. mykal May 20, 2017 at 1:04 am

    This is good info. will be taking peas as a snack.

  28. Faith June 10, 2017 at 6:07 am

    Wow!!! Thanks for outlining these peas health benefits. Guess I will now add peas to any food I wish to cook and eat.

  29. zaineey June 30, 2017 at 3:42 am

    Thanks for sharing these benefits of pea. This will encourage more intake as you have clearly stated what every person need to live healthy, keep up the good work.

  30. Jessi July 2, 2017 at 8:16 am

    Really impressed by the fact that peas contain a lot of protein.. Thats very very informative so I really wanted to thank you for sharing.

  31. pearl August 31, 2017 at 6:05 am

    learned so many thing..

  32. Yoyo September 19, 2017 at 1:14 pm

    Doubt that peas are good for sugar patients bcoz they normally have risk of kidney disorders due to intake of high amount of tablets…..

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