Healthy reasons to choose peas and pea pods

It's not easy eating green. But adding peas and pea pods to your diet can provide you with a host of nutrients your body needs. Here are some of the benefits.

Peas are classified as legumes, and as such, they form a complete protein when combined with grains. Fresh green peas are more convenient than dried legumes, because they do not require a long cooking time and can even be eaten raw. Fresh green peas are also a good source of pectin and other soluble fibres, which help control blood cholesterol levels. The pods are high in insoluble fibre, which helps prevent constipation. Green peas are lower in calories and fat than other high-protein foods;

• a 125 millilitre (1/2 cup) serving contains about 60 calories and four grams of protein.
• A 125 millilitre (1/2 cup) serving of cooked green peas provides about 20 percent of the Recommended Dietary Allowance (RDA) of vitamin C for women and 10 to 15 percent of the RDAs of thiamine and folate, as well as one milligram of iron and 215 milligrams of potassium.
• Peas contain lutein, a plant chemical linked to lowered risk of macular degeneration, the leading cause of blindness in older adults.

Throughout history the pea has been a plant of significance. It is mentioned in the Bible, and dried peas have even been found in Egyptian tombs.

The younger green peas are, the sweeter and more tender they are. Once picked, peas should be eaten or refrigerated, because their sugar quickly converts to starch. After shelling, green peas can be eaten raw or cooked.  Here are some cooking tips:

• Peas should be cooked in as little water as possible until just tender to minimize the loss of vitamins.
• Cooking some of the pods with the peas or with soup stock adds flavour and nutrition; discard them before serving.
• Peas are also sold frozen or canned. Of the two, frozen peas are better than canned, which have fewer nutrients, added salt and sugar, and less colour and flavour.

Snow, or sugar, peas are often used in Chinese stir-fried dishes and are available fresh or frozen. They are eaten in their flat pod, because they are harvested while still immature; consequent­ly, they contain less protein than green peas. However, they are higher in vitamin C and have slightly more iron.

Peas are a source of vitamins C and B6, folate, ­thiamine and potassium. Not only are they good for you, they are delicious to eat, raw or cooked.