Pea (pisum in Latin) is a pulse or fodder crop, but the word often refers to the seed or sometimes the pod of this flowering plant species. Peas are eaten as a vegetable.

History and Origin
Peas originated in the Middle East, specifically the Fertile Crescent region, and were among the first legumes to be domesticated with the rise of agriculture around 7,000 to 6,000 BCE. Early cultivated peas were hard-shelled and primarily used as a dried staple for survival. They spread across Europe and Asia with agricultural expansion, later evolving into the more tender garden peas and snap peas seen in modern times. The pea plant was famously used by Gregor Mendel to study genetics, laying the groundwork for modern genetic science.

Nutrient Database - USDA (United States Department of Agriculture)

Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Immune System Support (Peas support the immune system by providing vitamins A, C, and E, zinc, and antioxidants like carotenoids and flavonoids, which protect cells from damage and reduce inflammation). As a legume, peas are also high in fiber, promoting gut health, and contain phytonutrients and coumestrol, which further contribute to overall immune function and disease prevention. 

Potential Cancer Prevention (P. sativum plays important roles in human nutrition and in prevention in many diseases, especially cancer). Several researchers reported that P. sativum is rich in many nutritional and nonnutritional components which can prove to be prevention and inhibition cancer.

Cruciferous Vegetables and Cancer Prevention - National Cancer Institute at the National Institutes of Health USA

Digestive Health (Peas benefit digestive health by providing high levels of both soluble and insoluble fiber, which aids digestion, promotes a healthy gut microbiome, and helps regulate bowel movements). The fiber acts as a prebiotic, feeding beneficial gut bacteria, while the insoluble fiber adds bulk to stool and encourages regularity. However, peas also contain compounds like raffinose family oligosaccharides (RFOs) and lectins that can cause gas, bloating, and discomfort in some individuals, particularly if consumed raw or in large quantities.

Weight Management (Peas contribute to weight management by providing high levels of fiber and protein, which increase feelings of fullness and can reduce overall calorie intake). Studies have shown that incorporating peas into the diet leads to increased satiety, helps control appetite, and can support modest weight loss and maintenance. Their low-calorie count and nutrient density make them a suitable component of various weight loss plans, including low-glycaemic, low-fat, and plant-based diets.

Blood Sugar Control (Pea’s support blood sugar control due to their high fiber and protein content, which slows carbohydrate digestion and prevents rapid blood sugar spikes). Additionally, peas have a low glycaemic index (GI), further contributing to stable blood glucose levels. Research also shows that resistant starch in wrinkly peas can also help manage blood sugar by being broken down more slowly.

Antioxidant Properties (Peas possess significant antioxidant properties due to their rich content of vitamins (like C, E), minerals (like zinc, magnesium), and various phytonutrients, including phenols, carotenoids, and flavonoids). These compounds neutralize free radicals, protecting the body from oxidative stress and reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Heart Health (Pea’s benefit heart health by providing high levels of fiber, which lowers total and LDL ("bad") cholesterol and blood pressure). They also contain heart-healthy minerals like magnesium and potassium, vital for blood pressure regulation. Additionally, antioxidants such as flavonols and carotenoids in peas protect cells from damage that can lead to heart disease and stroke.

Bone and Eye Health (Pea’s support bone health by providing Vitamin K, which is essential for bone mineralization). They promote eye health by containing beta-carotene (Vitamin A), which helps form pigments for vision, and the antioxidants lutein and zeaxanthin, which protect the eyes from harmful blue light and chronic conditions like macular degeneration and cataracts.

Pea - From Wikipedia, the free encyclopedia

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