Benefits Of Peas
Discover the benefits of peas, a nutritious legume rich in protein, fiber, vitamins, and antioxidants that support digestion, heart health, and overall wellness.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 24th Jul, 2025
Introduction
Green peas, commonly known as matar in Hindi, are small but mighty powerhouses of nutrition. These tiny green gems are not just delicious but also packed with essential vitamins, minerals, and antioxidants that can boost your overall health. Whether you enjoy them fresh, frozen, or dried, green peas offer numerous benefits for digestion, heart health, immunity, and more.
In this article, we’ll explore the incredible health benefits of green peas, how they can improve your well-being, and some simple ways to include them in your diet.
Nutritional Value of Green Peas
Green peas are low in calories but rich in nutrients. A 100-gram serving of cooked green peas contains:
Calories: 84 kcal
Protein: 5.4 grams per serving, an excellent source for vegetarians
Fiber: 5.5 grams, promotes healthy digestion
Vitamin C: Provides 40% of daily needs, boosts immunity
Vitamin K: Provides 24% of daily needs, supports bone health
Folate (Vitamin B9): Provides 16% of daily needs, essential for cell growth and development
Iron, Magnesium, and Potassium: Supports energy and heart health
With such a rich nutrient profile, green peas can be a fantastic addition to your meals.
Top Health Benefits of Green Peas
Here are the top health benefits of green peas:
1. Supports Digestive Health
Green peas are an excellent source of dietary fiber, which helps:
Prevent constipation
Promote healthy gut bacteria
Reduce bloating and digestive discomfort
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2. Boosts Immunity
Packed with Vitamin C and antioxidants, green peas help:
Strengthen the immune system
Fight infections and inflammation
Speed up wound healing
3. Helps in Weight Management
High fiber and protein content keep you full for longer.
Low in calories, making them a great addition to weight-loss diets.
4. Good for Heart Health
Contains potassium, which helps regulate blood pressure.
Rich in antioxidants that reduce bad cholesterol (LDL).
Supports healthy blood circulation.
5. Strengthens Bones
Vitamin K in peas helps in calcium absorption, keeping bones strong.
Reduces the risk of osteoporosis.
6. Controls Blood Sugar Levels
The fiber and protein in peas slow down sugar absorption.
Beneficial for people with diabetes or prediabetes.
7. Improves Skin and Hair Health
Vitamin C promotes collagen production for glowing skin.
Antioxidants protect skin from damage.
Iron and B vitamins support healthy hair growth.
How to Include Green Peas in Your Diet?
Green peas are versatile and can be added to various dishes:
Curries & Stir-fries: Add peas to matar paneer, pulao, or mixed vegetable dishes.
Salads: Toss boiled peas with veggies for a crunchy, nutritious salad.
Soups & Stews: Blend peas into creamy soups or add them to stews.
Snacks: Roast dried peas for a healthy, protein-rich snack.
Dips & Spreads: Make pea hummus or mash them for a sandwich filling.
Precautions & Who Should Avoid Peas?
While green peas are generally safe, some people should consume them in moderation:
People with Gout or Kidney Stones: Peas contain purines, which may increase uric acid levels.
Those with Digestive Sensitivities: Excessive fiber may cause bloating in some individuals.
If you have any concerns, consult a doctor before making major dietary changes.
Conclusion
Green peas (matar) are a simple, affordable, and nutrient-packed food that can enhance your health in multiple ways. From digestion to immunity, heart health to glowing skin, these little green wonders deserve a place in your daily meals.
If you have specific health concerns or need personalised dietary advice, consider consulting a nutritionist. You can book an online consultation with experts on Apollo 24|7 for guidance tailored to your needs.
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