Pea (scientific name: Cajanus cajan) is a plant of the Fabaceae family, which is a large family that includes beans, lentils, and many other plants of great economic importance.
African origin: Although there is some debate about the exact origin of the pea, most evidence suggests that East Africa is where this plant first became widely cultivated.
Global distribution: From Africa, peas spread to other parts of the world, including India, South America, and the Caribbean by traders and colonists who took pea seeds and planted them in their new territories, making it a global crop.
Peas are very important for several reasons.
• Peas are a good source of protein, fiber, vitamins, and minerals and they are used in preparing a variety of foods, such as soups, sauces, and stir-fried vegetables.
• Peas are also used as animal food, especially livestock such as cattle, goats, and chickens.
• Plants of the fabaceae family, including peas, have the ability to restore nitrogen to the soil, this makes peas an important crop in sustainable agriculture.
Peas in Culture
Peas have become an important part of the culture of many people around the world. In some cultures, peas are believed to mean good luck and prosperity.
Health benefits obtained by eating peas.
A comprehensive study conducted by the United States Department of Agriculture (USDA) in 2019, published under publication number 170419, definitively highlights green peas as a rich source of vital nutrients for human health.
1. It is a best source of plant protein:
Peas contain a good amount of plant protein, which is important for building and repairing body tissues, as well as strengthening the immune system.
For those following a vegetarian or vegan diet, peas are an important source of protein.
2. High in Fiber:
Fiber helps in improving digestion, preventing constipation, and controlling blood sugar levels.
Also, fiber helps in increasing the feeling of fullness, thus helping in weight control.
3. They contain important Vitamins and Minerals:
Peas are a good source of B vitamins, folate, and minerals such as iron and manganese.
B vitamins found in peas are important for the normal functioning of the nervous system, while folate is important for cell growth and DNA production.
Iron helps in carrying oxygen in the body, and manganese is important for bone health.
4. Helps in controlling diabetes:
The fiber in peas helps in slowing down the absorption of sugar in the blood, thus helping in controlling sugar levels in people with diabetes.
5. Prevents Heart Diseases:
Peas contain potassium, which helps lower blood pressure. Also, they contain antioxidants that help protect heart cells from damage.
6. Helps in Weight Management:
Since they contain a lot of fiber and protein, peas help a person feel full for a long time, thus reducing the desire to overeat.
Side Effects of Eating Peas.
Although peas are a healthy food with many nutrients, like all other foods, it has the potential to cause harm to some people. These side effects are often minor and temporary, but they are important to be aware of.
Bloating: Some people may have stomach bloating, especially after eating large amounts of peas which is normal because it is caused by the high fiber in peas.
Gas: Peas contain FODMAPs which can cause gas and constipation in some people, especially those with digestive problems.
Allergy: Although it is rare, some people may be allergic to peas. Allergy symptoms can include facial swelling, difficulty breathing, and rashes.
Causes of these Side Effects:
Fiber: Fiber is important for health, but large amounts can cause gastrointestinal upset in some people.
FODMAPs: FODMAPs are a group of carbohydrates that can cause digestive problems in people with digestive problems such as irritable bowel syndrome (IBS).
Lectins: Peas contain lectins, a type of protein that can damage the small intestine. However, cooking reduces the amount of lectins in peas.
How to Reduce the Effects:
Start slowly: If you are not used to eating peas regularly, start with small amounts and increase slowly.
Cook well: Cooking peas reduces the amount of fiber and lectins, thus reducing the possibility of causing digestive problems.
Eat peas with other foods: Combining peas with other foods which are rich in fibers such as brown rice or quinoa can help in reducing side effects.
Contact a doctor: If you experience any allergic symptoms or severe gastrointestinal problems after eating peas, contact your doctor.
Although peas are a healthy food with many nutrients, it is important to note that everyone is different. If you experience any side effects after eating peas, you can try the methods mentioned above or consult a nutritionist.
