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Chickpeas Nutrition Analysis Essay

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Chickpeas Nutrition - Nutritional Benefits Of Chickpeas

Chickpeas Nutrition

You might have heard your grandma stressing upon the fact that you should consume handful of chickpeas every day, when you were a kid. You might have also heard her telling that if you eat chickpeas, you would become stronger and sturdier. Chickpeas are round beige to light green members of the legume family cultivated primarily in parts of West Asia, India and in the Mediterranean. Chickpeas are well-known for their delicious nut like taste and are high in protein content. Also known as garbanzo, chickpeas are highly nutritious. Their nutritional quality makes chickpeas famous Indian and Middle Eastern dish. This article provides you with the nutritional benefits of consuming chickpeas.

Nutritional Benefits Of Chickpeas

  • Chickpeas are one of the healthiest food sources of dietary fiber. They provide carbohydrates for people sensitive to insulin and those suffering from diabetes. Chickpeas are low in fat content and contain both the soluble and insoluble fiber, which helps in reducing both total and LDL cholesterol.
  • Chickpeas are rich in folate and protein content. Folate is a soluble B vitamin, which is present naturally in food items and reduces the risk of colorectal cancer in people. Vegetarians can mix chickpeas with rice or whole grains to get wholesome amount of proteins in their regular diet. The folate content also helps in lowering the level of the amino acid, 'homocysteine' in the body.
  • Chickpeas are also rich in calcium and are considered by experts as equal to yogurt and milk in providing calcium to the body.
  • The insoluble fiber content in chickpeas also helps in increasing the stool bulk, which in turn prevents constipation and other disorders of the digestive tract, including the irritable bowel syndrome.
  • Chickpeas are rich source of magnesium, which assures the cardiovascular health of a person. Magnesium deficiency in a person can increase the risk of heart diseases in a person.
  • If you are planning to lose weight, switching on to chickpeas diet would be extremely helpful. Chickpeas due to their high protein and fiber content help in controlling hunger. Salads with chickpeas as the main ingredient are a good option for a person looking for weight loss diets. Such salads are tasty and help you to feel full for a longer duration.
  • Chickpeas also help in detoxifying sulfites, which act as a preservative in prepared food items. It is the presence of molybdenum, a component of the enzyme that helps in the process of sulfite detoxification. Sensitivity to sulfite can lead to symptoms like disorientation and rapid heartbeat.
  • Chickpeas increase the energy level of the body by refilling your iron stores. It is very beneficial, especially for women undergoing menstruation who are more at risk of iron deficiency. Chickpeas are a good substitute for other iron suppliers like red meat, because they are low on calories unlike other food items that supply iron.
  • Chickpeas contain phytochemicals, known as saponins, which can act like antioxidants. Regular consumption of chickpeas helps in reducing the risk of breast cancer in women and also protects them against osteoporosis. It also reduces the hot flushes in post menopausal women.

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Chickpea benefits

What are chickpeas?

Chickpeas are the fruits of chickpea plant (Cicer arietinum L .). They are seed in legume.

Chickpeas have a rounded shape ending in a small tip at one end.

Their skin is thin, almost transparent or slightly brown.

Its interior is the same color and it is easily separated into two equal halves.

It tastes sweet and shows a thick and dense texture.

What are the main nutrients of chickpeas?

As an energy source, 100 grams of chickpeas give us 364 calories.

Their proportion of nutrients are divided into:

Vitamins and minerals in chickpeas:

Chickpeas are rich in potassium, magnesium, phosphorus, calcium, iron, zinc, manganese and selenium, and even small amounts of copper and sodium.

Chick peas contain a lot of vitamin A, vitamin C, vitamin B3 and vitamin B9, also small amounts of other B vitamins, and vitamin E.

Nutritional characteristics of chickpeas

- Being a vegetable food, Chickpeas have little water.

- They give us a lot of energy in the form of calories, which help us to maintain our vitality.

- Chickpeas contain little fat, but of high quality and with many health benefits.

- They have a high protein content.

- They are very rich in carbohydrates, especially starches.

- They posses a very high fiber content.

- They help us to remove toxins from our body, because they contain potassium.

- They contribute our brain to function properly. because they contain phosphorus. In addition, together with calcium, they maintain the balance of the formation of strong bones.

- Because of its magnesium content, they help the contraction and relaxation of muscles.

- Because of its iron content, they aid to prevent anemia.

- Because their manganese content, they help us keep our brain in proper state, and they protect us from respiratory infections.

- Because of their content in B vitamins, particularly vitamin B3 and vitamin B9, they get energy from fat, They provide us with proteins and carbohydrates to grow properly and to maintain our defenses in good condition.

- They protect our skin and help us keep it healthy, because they contain vitamin A.

- They aid us to recover form cold and help us heal our wounds, because they contain vitamin C.

- They protect us from the toxins and aging, because of their content in vitamin A, vitamin C, vitamin E, selenium and zinc.

Composition of chickpeas

FREE Food Journal Analysis Essay

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Nutrition is extremely important in living a healthy lifestyle. Keeping an eye on your personal daily nutrition values and intake is vital to an effective diet. In this paper, I'm going to compare and contrast my daily value totals as documented in a previous assignment to the recommended daily totals. During the course of this comparison, I will determine whether my current diet is healthy or not, as well as what affect it will have on my future health and wellness.

My food journal states that in a 2-day period I consumed 1,999 calories; 241g of protein; 50g of fat; 146g of carbohydrates; 10g of fiber and 1,341 mg of sodium. For vitamins and minerals I took in 368micrograms of vitamin A; 27mg of vitamin C; 3.75mg of vitamin B6; 20mg of folate; 244.4mg of calcium; 220.3mg of Magnesium; 14.74mg of iron and 14.71mg of zinc. These are numbers that I recorded and documented for just a 2day period. This is my everyday routine in regards to my eating habits. Just a couple of small meals a day usually hold me over. Some days I may eat less, some days I may eat more, but usually stay around the same amount of food consumption. Basically, no breakfast, a small lunch if time at my job allows, and a normal size dinner. Mostly meats, and not much of any fruit.

The normal recommended nutrition values and intake for myself for a 2-day period would be 5,800 calories; 116g protein; 65g fat; 300g carbohydrates; 25g fiber; 2,400 mg sodium. For vitamins and minerals 900 of vitamin A; 90mg vitamin C; 3.75mg of vitamin B6; 400micrograms of folate; 1,000mg of calcium; 400mg of magnesium; 8 mg of iron, and 11mg of zinc. These are all based on my age and weight during a 2-day period. These do vary from person to person, again due to age and weight. Without doing any math, it is clear that a lot of my numbers have a big difference between them. As well as missing a lot of daily vitamins and nutrient

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Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Nutrition Facts & Calories

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Nutrition Facts & Calories

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Nutrition facts label for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

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Nutritional Target Map

NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.

The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.

Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Read more about the Nutritional Target Map

Nutritional Target Map for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

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2.5 3.8 Fullness Factor ND Rating

NutritionData's         
Opinion

The good. This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate and Manganese.

Caloric Ratio Pyramid

CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.

Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.
Read more about the Caloric Ratio Pyramid

Caloric Ratio Pyramid for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

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ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.

How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.
Read more about the eGL

Nutrient Balance Indicator for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

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NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.

A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.
Read more about the Nutrient Balance Indicator

Protein Quality for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

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Amino Acid Score

PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.

Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.

An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.
Read more about Protein Quality

Footnotes for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

Source: Nutrient data for this listing was provided by USDA SR-21. Each "

" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

NUTRITION DATA'S OPINION Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.

Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.
Read more about Nutrition Data's opinion

Chickpeas Nutrition Facts

Chickpeas are part of the Fabaceae family, which is the botanical name of a large group of plants commonly known as legumes. Chickpeas are grown mainly in India, Asia, Pakistan and the Mediterranean. They are edible pulses that may be used in salads and stews. They can also be modified and used in many various forms.

Ground chickpeas are used to create chickpea flour, which is also called gram flour. Ground, molded chickpeas are used in falafels � a very popular vegetarian dish � while cooked and ground chickpeas form a paste, commonly known as hummus.

Chickpeas are a good source of folate and protein. Folate is a water-soluble B vitamin that occurs naturally in food, which, according to the New York-Presbyterian Hospital/Weill Cornell Medical Center, may help to reduce your risk of colorectal cancer.

Chickpeas are also very high in dietary fiber and thus are a healthy food source, especially as a source of carbohydrates for persons with insulin sensitivity or diabetes. They are low in fat, and most of the fat content is polyunsaturated.

Chickpeas are also a significant source of calcium (190 mg/100 g). Some sources quote it as equal to yogurt and close to milk.

Chickpeas also contain high mineral content. According to the International Crops Research Institute for the Semi-Arid Tropics, on an average, chickpea seed contains:

  • phosphorus (340 mg/100 g)
  • calcium (190 mg/100 g)
  • magnesium (140 mg/100g)
  • iron (7 mg/100 g)
  • zinc (3 mg/100 g)

According to the United Nations Food and Agriculture Organization (FAO), in 2005 the top ten producers of chickpeas were India, Pakistan, Turkey, Myanmar, Iran, Ethiopia, Mexico, Australia, Canada and Syria. India produced 5,470,000 tons of chickpeas, while Pakistan in second place produced 868,000 tons of chickpeas.

Author: Dimi Ingle.
Copyright: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.

Sample essay on Food Journal Analysis - NeWavEssays

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Having inserted my food intake from a typical day into the Center for Nutrition Policy and Promotion (CNPP) website, the application has offered me a list of recommendations. These recommendations differed from my foods intake. Thus, I would have to analyze and work my daily diet to meet the recommendation quantities.

The comparison table at the CNPP website indicated that I have eaten more proteins than I should have. I have eaten about 60% more than recommended by the CNPP. My intake was 73 grams as opposed to 46 grams recommended. Out of my recorded ration, canned tuna and baked salmon are the two major sources of protein. Thus, I should change one of these two fish foods and substitute it by several glasses or milk, soy milk, or yoghurt. Fish accounts for 20-30 grams of protein, and these offered products only for 5-10. Therefore, this substitution would result in meeting the recommendation.

In addition to tuna and salmon, other sources of protein from my daily intake include milk and tofu. Unfortunately, fish, tofu, and milk, are complementary proteins, because in combination they do not contain the series of essential amino acids. I should add eggs to make the list complete.

As compared to the accepted range of proteins, my level of protein intake was rather high, as stated earlier. I was surprised by that result, because I have not eaten chicken or beef or other meats, but only fish. As it appeared, my protein intake was higher than the required quantity for me, so I should work on reducing protein, but not adding.

The importance of protein is grand as compared to other substances contained in food. Protein consists of amino acids, which are literally bricks for all live cells. So in order to maintain our organisms in good and healthy condition, cells have to receive enough amino acids from the protein foods. If the organism does not receive enough proteins, it reacts in decreased endurance and performance ability. Other possible effects are weight loss, and reduced growth in children. However, protein deficiency is very rare in countries like the United States. On the other hand, too much protein is not that malicious to the organism. Organs break down proteins on a molecular level, and turn them into fat. So eating too much protein would typically cause a healthy human to get fatter.

As for fiber, I have consumed less than recommended by the CNPP. My daily intake yielded 20 grams, while the recommendation was 25 grams, taking into account my weight, age, etc. Thus, I have only met 80% of the recommendation, which is too low. From my daily ration, the fiber-containing products were apples, cereal, and raisins. I should have included peas in my daily ration, because one cup of peas contains about 9 grams of fiber. Also, I should consider including beans in my daily diet, because they are highly fiber-containing; about 13-15 grams in one cup. From what I have eaten, however, cereal accounted for the most fiber, namely about 7 grams per cup. The least fiber-containing food was raisins, which account for only one gram of fiber per one ounce. It appears I do not eat nuts or seeds at all, but these are the very products that are highly fiber-containing. So I should consider revising my ration as stated above, and add beans, lentils, and peas, which all contain very much fiber.

As stated earlier, I did not consume enough fiber in my daily ration. I only ate some raisins, apples, and cereal, but I did not eat fiber-rich bean dishes such as chili, split pea soup, or beans in a salad.

Interestingly, there is great difference between the quantities of fiber in fresh fruits and in juices. For example, a fresh apple with skin contains about 2-4 grams of fiber. However, this same apple turned into juice contains nearly no fiber at all, even though it still contains about the same level of calories. Generally, most fruits keep their useful properties when they are turned to juice, but still some minerals and vitamins are destroyed when the fruit is blended and turned to juice. Thus, the level of fiber significantly drops.

As discussed above, protein and fiber are two of many important useful elements, which every human should consume in accordance with his or her weight, age, and general health condition. Proteins are the most important elements, because they contain building blocks for our entire organism, - the amino acids. Fiber, on the other hand, is less important, but still it helps our organism to absorb useful elements and helps the food pass through. It also prevents some diseases and reduces cholesterol. Generally, paying close attention to what we eat is essential to good health and overall well-being.

Bibliography

1. List of high protein foods. (2003). Weight Loss for All. Retrieved July 6th 2006 from http://www.weightlossforall.com/protein_content_from_good_source.htm

2. High-fiber foods. (2006). Mayo Clinic. Retrieved July 6th 2006 from http://www.mayoclinic.com/health/high-fiber-foods/NU00582

3. Complete vs. Complementary Protein. (2005). Kitchen Savvy. Retrieved July 6th 2006 from http://kitchensavvy.typepad.com/journal/2005/10/complete_vs_com.html

4. Effects of not enough protein. (2005). Vegsource. Retrieved July 6th 2006 from http://www.vegsource.com/talk/healingheart//messages/98868.html

5. Apples: Juice vs. Fruit. (2005). Child.com. Retrieved July 6th 2006 from http://www.child.com/child/story.jhtml?storyid=/templatedata/child/story/data/fruit_juice.xml&catref=chd87

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Nutrition Essay

Free Essays Must Be Free! TM Nutrition Term paper

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Nutrition
“You are what you eat”, goes a famous saying. If that’s truly the case, then a lot of Americans would appear to be unhealthy, chemically treated, commercially raised slabs of.

Nutrients, a portion of food deals with food and how the body uses it. Food provides energy for things we do, our education and lots of other things. Everything we eat does something to our health or makes it worse. A good diet stops certain illnesses from happening. A bad diet increases a variety of diseases. Having a good diet helps your body to receive the food substances it needs. A daily diet should include

Nutrition
You are what you eat”, goes a famous saying. If that’s truly the case, then a lot of Americans would appear to be unhealthy, chemically treated, commercially raised slabs of.

at least one thing from each food group. After we eat our meals the process of digestion breaks down the food and makes it into different substances we can use. Kinds of Nutrients There are many different kinds of nutrients. The foods we eat have thousands of different chemicals. Only a few chemicals keep us healthy. There are six nutrition groups. They are the following: 1. Water 2. Carbohydrates 3. Fats 4. Proteins

nutrition
Nutrition and You Nutrition is the relationship of foods to the health of the human body. Proper nutrition means that you are receiving enough foods and supplements for the.

5. Minerals 6. Vitamins The first four groups are called macronutrients, which means that your body needs more then them. The last two groups are called micronutrients, which means you don t need much of them. Our bodies need a lot more of Proteins, Carbohydrates, and Fats to provide us with energy. Minerals and Vitamins are needed for growth. Water is the most needed nutrient because we can live without any other nutrient for several days,

Nutrition
Nutrition and You Nutrition is the relationship of foods to the health of the human body. Proper nutrition means that you are receiving enough foods and supplements for the body.

but we can t live without water for several days. Water helps all the nutrients get to our tissue. Our bodies also need water to carry away waste products and to cool us. Carbohydrates are the main source of energy Carbohydrates Carbohydrates give the body energy it needs to function. Carbohydrates are found in most fruits, vegetables, peas, and beans. Milk and products with milk are the only food that has carbohydrates in it.

Nutrition
Being a teen can be overwhelming and exciting. Every one says that teens don t care about health, heart attacks, cancer or dying-only about hair, nails, weight and cloths.

There are two groups of carbohydrates simple and complex. Simple Carbohydrates has mostly sugar like fruit sugar, table sugar, and milk sugar. Complex Carbohydrates has fiber a piece of nerve tissue and starches. There are two more simple carbohydrates, Monosaccharides and Disaccharides. Monosaccharides are simple sugars and Disaccharides is any kind of sugar and has two Monosaccharides. Simple and Complex carbohydrates are put into glucose. Glucose is the sugar that our bodies create

Nutrition
Nutrition Proper nutrition is a vital need in our bodies today. Without it, we couldnt perform our daily tasks such as going to school, playing sports, or just walking around.

to use for energy. Glucose is either used to provide energy or put in the liver to use for some other time. When more calories are put in our bodies then needed, the carbohydrates may be put in the body as fat. Our bodies use carbohydrates as fuel. Only monosaccharides can go in the bloodstream to the digestive system. Disaccharides and starch has to be digested in the small intestine before the body can use

Nutrition
Nutrition and Diet Project My average calorie intake per day was 1531.8. My caloric need per day was 3326. My intake is supposed to be way more than.

them. After the carbohydrate has been broken down into simple sugars in the small intestine, the blood gets them to the liver. The cells use glucose as fuel for muscles and nerves and to build tissue and repair tissue. Our bodies cannot digest cellulose. It helps keep the health and tone of our intestines and aid digestion. That s how carbohydrates are used in our bodies. Proteins Proteins are essential for growth and

nutrition
Nutrition Nutrition is the science that deals with food and how the body uses it. All living things need food to live. The food supplies energy.

development. It provides energy for our bodies and is needed to manufacture hormones, antibodies, enzymes and tissues. When Protein is consumed, our

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Green peas nutrition facts and health benefits

Green peas nutrition facts

Sweet, delicious green peas, also popular as garden peas, are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas probably have originated in the sub-Himalayan plains of north-west India. Today, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.

Botanically, pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease. etc.

Green pea. Note for bright green pod encasing round light green color edible peas.

Pea is a quick growing, annual herbaceous vine which requires trellis to support its growth. It flourishes under well-drained, sandy soil supplemented with adequate moisture and cool weather conditions. Short stalked, green pods appear by late winter or early spring. Each pod measures about 2-3 inches long, swollen or compressed, straight or slightly curved, filled with single row of 2-10, light-green, smooth edible seeds.

In general, the pods harvested while just short of reaching maturity, at the point when their seeds are green, soft, sweet and edible as raw. Allowing the pods to mature further would make seeds less sweet, bitter and turn light-green to yellow.

Garden pea vine with pods.

Pea tendrils are also edible. They are delicate, tender top-shoots of young pea plant. Pea tendrils have flavor akin to peas. The tendrils and leafy-shoots are one of favored item in salads and cooking in many East and South-east Asian regions.

Snow peas or sugar snap peas are different species of peas wherein whole immature green pod, including its outer peel can be eaten like a vegetable.

Health benefits of green peas

Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.

Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are good sources of protein, vitamins, and soluble as well as insoluble fiber.

Fresh pea pods are an excellent sources of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given to expectant mothers would help prevent neural tube defects in their newborn babies.

Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.

Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer's disease patients by limiting neuronal damage inside the brain.

Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

Selection and storage