Peas are a common vegetable, grown and consumed in almost every corner of the globe.
The sprouts of peas are like other microgreens in the way that they are nutritionally dense and come with several notable health benefits. As a matter of fact, they contain up to 40x more nutrients! Pea microgreens can help to promote overall health, ward off disease, and may also help prevent cancer.
Here’s all you need to know about another powerful microgreen that should be incorporated into your daily diet.
Pea Sprouts Nutritional Information
Freshly harvested pea sprouts are rich in vitamins and minerals. A single serving of 1 Cup (approximately 100g) of pea microgreens is low in calories and relatively high in protein. Take a look at the complete nutritional profile below, including the recommended daily allowance (RDA) where applicable.
Total Fat (Incl. trans fat and saturated fat) 0g
Cholesterol 0g
Sodium 0g
Carbohydrates 8g
Dietary Fiber 3g / 16% RDA
Sugars 0g
Protein 2g
Vitamin A 2% RDA
Vitamin C 50% RDA
Calcium 4% RDA
Iron 10% RDA
All values are based on an average 2,000 calorie diet. As you can see, incorporating pea sprouts will provide a significant boost to your Vitamin C and Iron intake, without providing excessive calories through carbohydrates. The fiber percentage is also relatively high compared to the serving weight.
Pea Microgreens are a Rich Source of Vitamin C
A single cup of pea microgreens can provide 50% of an adult’s recommended daily Vitamin C allowance. This essential vitamin can help to protect an immune system that is depleted from stress, smoking, excessive alcohol consumption, or obesity.
Vitamin C can also reduce the risk of infections and pneumonia when suffering from the common cold, and higher concentrations of Vitamin C in the blood can even help to lower the risk of stroke. Early research shows that Vitamin C can reduce the risk of developing cancer and cardiovascular disease, which is possibly linked to the anti-inflammatory properties of the vitamin.
Health professionals recommend that Vitamin C is taken naturally from ingredients that are only lightly cooked or consumed raw, making pea microgreens a perfect daily source.
Other benefits of Vitamin C include:
- Reduction in macular degeneration that leads to eye disorders.
- Speedier wound healing.
- Reduction in asthma symptoms caused by air pollution.
- Better processing of glucose and insulin.
- Promotes neurotransmitter production which could help to regulate mood.
Iron in Pea Microgreens Can Prevent Deficiency and Anemia
Iron is essential to the body and is present in all cells. It is used to transport oxygen and to trigger enzyme reactions. Iron deficiency is a serious condition which can lead to anemia.
Early stage iron deficiency can result in symptoms like:
- Tiredness and fatigue.
- Poor cognitive performance.
- Poor immune performance.
- Inflammation of the tongue.
- Poor temperature regulation.
When anemia develops from untreated iron deficiency, red blood cells drop to dangerous levels. Anemia can lead to fainting and increased thirst, confusion, weakness, hair loss, shortness of breath, and chronic fatigue or tiredness [5].
Pea microgreens help to prevent iron deficiency and therefore anemia by providing a significant boost to the body. A single cup serving of pea sprouts offers 10% of the recommended daily allowance of iron. When combined with a balanced diet, pea microgreens could ensure that your iron levels remain in the optimum range.
If you are a vegan or vegetarian, then the regular consumption ofpea microgreens could offset the lack of iron from red meat.
Pea Sprouts are High in Protein
By weight, pea sprouts are one of the best vegetable sources of protein. A cup of sprouts, which is very small and easy to consume, can provide two grams of protein, the equivalent of 1/3 of an egg.
When consuming a raw vegan or vegetarian diet, pea sprouts could become an essential secondary source of natural protein, reducing your reliance on shakes, carbohydrate-rich beans, or processed soy sources.
Protein is the building block of all tissue in the body, so it’s essential to keep intake levels up, no matter what type of diet you are following.
0.8g of protein should be consumed daily for every kilogram (2.2lbs) of body weight.
Phytoestrogens in Pea Sprouts may Prevent Cancer and Other Serious Diseases
Pea sprouts are a rich source of phytoestrogens. These plant-derived compounds are often promoted for their ability to lower the risk of breast cancer, heart disease, and osteoporosis.
The scientific research behind phytoestrogens is increasing each year. In older subjects with high cholesterol, an increased intake of phytoestrogens could improve heart health, bone health, and may reduce the risk of carcinogenesis inside the body. This can help to prevent various forms of cancer from forming or progressing.
Anti-cancer research for phytoestrogens is particularly promising, with researchers finding that the anti-carcinogenic and anti-inflammatory properties could inhibit cancer on a cellular level.
The fiber that is present in pea microgreens is also a known cancer fighter. Current research has been highly positive, showing that women who eat a fiber-rich diet are at a lower risk of developing breast cancer.
Health benefit of Pea Shoots Microgreens
1. RICH SOURCE OF VITAMIN C
One cupful of pea microgreens contains half of the recommended daily intake of Vitamin C for an adult. The vitamin can help improve your immune system that perhaps depleted due to smoking, stress, obesity, or too much drinking. Vitamin C also reduces the risk of infections and pneumonia associated with the common cold. What’s more, blood with a higher concentration of Vitamin C can help lower the risk of stroke.
Research has also indicated that Vitamin C can reduce the chances of developing cancer and cardiovascular disease. Health professions, however, encourage you to consume the healthy vitamin from lightly cooked or raw consumed foods, and pea shoots are the perfect source.
2. AIDS IN WEIGHT LOSS
Struggling with obesity or excessive weight, you better consider trying the health benefits of microgreens, especially pea shoots. They have a fantastic nutrient to calorie ratio and offer the right amount of dietary fiber, which assists your body to control its weight and regulate metabolism. Though they have no direct effect on your weight loss, they remain a great addition to an effective loss program. Its fiber component satiates your cravings, making you feel content for long. Pea shoot microgreens is, therefore, a great addition to your weight loss program, which is also one of the benefits of radish microgreens.
3. CANCER PREVENTION
Any food that can help prevent cancer in all means is welcomed with open arms, and for that reason, mainly, you should add pea shoots to your diet. These microgreens contain antioxidants, folate, and carotene. Folate contributes immensely to the formation of our body cells, and it also helps them maintain a healthy state.
Research has shown that radical damage of the cells is commonly associated with the risk of developing cancer. The antioxidant content of pea shoots helps in fighting the condition. Carotene is another compound associated with cancer prevention.
4. IMPROVES YOUR HEART HEALTH
Though there hasn’t been advanced research on the relationship between pea shoots and cardiovascular health, they support that these leafy greens promote the inflammation and immune system of the body.
They also feature high levels of antioxidants and phytonutrients,which they offer, meaning pea shoot microgreens may have a wide range of cardiovascular benefits. Inflammation and antioxidants alone can help protect your body from heart disease.
5. PREVENT DEFICIENCY AND ANEMIA
Iron is essential to the body. It’s used to transport oxygen through the blood and trigger enzyme reactions. Iron deficiency is so serious that it can lead to anemia. Symptoms are poor temperature regulation, fatigue, poor immune performance, and inflammation of the tongue.
Pea microgreens boost the body by preventing iron deficiency. A single cup provides about 10 percent of the allowed daily intake of iron. When consumed with a balanced diet, pea microgreens can ensure your levels are maintained at the average level. You have to consume them almost daily, though!
6. LOWERS THE RISK OF DEVELOPING DIABETES
Many studies suggest that green peas can have many benefits for people who have diabetes, there’s not much research showing that they can prevent you from the disease, but at least pea shoot microgreens can help reduce the chances.
Pea shoots contain most of the nutrients essential for keeping your blood sugar levels low as well as support your antioxidant levels. Therefore, pea shoot microgreens are useful in helping people with type two diabetes and lowering the risk of developing diabetes. If you are a type two diabetes patient, include one serving of pea shoot microgreens in your daily intake to help you recover first.
7. THEY ARE HIGH IN PROTEIN
In terms of volume, pea shoots are one of the best sources of protein. A single cup of pea shoots can provide two grams of protein, which is equivalent to a third of an egg. When consuming a raw vegetarian diet, pea shoots can become the secondary source of natural protein, thus removing the need for reliable shakes, processed soy foods, or carbohydrate-rich beans.
Protein is essential in all tissue building in the body, and it’s therefore,necessary to keep your intake on average regardless of the type of diet you’re following. Every kg or 2.2lbs of body weight should be fed with 0.8g of protein daily.
8. ANTI-INFLAMMATORY
Many of the ailments that attack our bodies, including cancer, heart disease, diabetes, depression, arthritis, and Alzheimer are due to inflammation. Pea shoots densely contain antioxidants and phytonutrients required in supporting the body’s complex inflammation system.
One cup of pea shoots contains about 35% of Vitamin C daily value, 15% of Vitamin A. That’s seven times the amount of Vitamin C in blueberries, and four times the amount of vitamin A in tomatoes. Pea shoot microgreens are an excellent source of vitamin K.
