A healthy and balanced diet is essential for maintenance of overall health. While it is imperative to include all the micro and macronutrients in one’s diet, a recent study, published in the journal Advances in Nutrition, has shed light on the importance of consumption of a legume-rich diet. According to the researchers of the study, a diet rich in legumes like beans, lentils, peas etc. could lessen the risk of cardiovascular, coronary heart disease and high blood pressure. In order to assess the consumption of legumes on the risk for cardiometabolic diseases and related markers, the researchers reviewed prospective cohort studies. “Cardiovascular disease is the world’s leading–and most expensive–cause of death. This study shows that an inexpensive, accessible, and common pantry staple could help change that: beans,” said study co-author Hana Kahleova, MD, PhD, director of clinical research for the Physicians Committee for Responsible Medicine. As per the findings of the study, in comparison to those who had lowest intakes of legumes, the ones who consumed the most legumes reduced incidence rates for coronary heart disease, hypertension, and cardiovascular disease by as much as 10 per cent. Since most legumes are high in fibre, plant protein, and other micro-nutrients, they tend to benefit cardiovascular health. Other than this, they are also low in fat, free of cholesterol, and low on the glycemic index. “Simply adding more beans to our plates could be a powerful tool in fighting heart disease and bringing down blood pressure,” added Dr. Kahleova. The quick growing, sweet and starchy green little balls called peas can do wonder if you include them in your meals. They are not just tasty but also possess many nutrients that make them a compulsory ingredient in your vegetable diet. People often assume them as an inexpensive green vegetable growing on the peas plant, is an ingredient that is served or used for garnishing in cheap restaurants. But it is not so, taking into account the various nutritious benefits that peas provide, they can be considered as a powerhouse of the nutritional values.Green peas are also known as ‘Matar’ in Hindi, ‘Batani’ in Telugu, ‘Pattani’ in Tamil, ‘Pacha Pattani’ in Malayalam, ‘Vatana’ in Gujarati, ‘Moator’ in Bengali, and ‘Mattar’ in Marathi. Let us now discuss the health benefits of peas.Peas are a low fat and a low calorie food type. Hence, they are mostly included in vegetarian as well as non-vegetarian diets, due to the ease in managing the body weight. Green veggies are already considered as a source of good health, but when talking about peas, they help in managing your weight effectively. Peas are relatively low in calories when compared to cowpeas and beans.These tiny ingredients in your plate have the capacity to prevent dreadful diseases like stomach cancer. Its protective polyphenol content called coumestrol is known to prevent cancer which is abundant in peas.High levels of antioxidants in peas prevent several reactions in the body that may cause serious diseases.
They are rich sources of many minerals such as iron, calcium, zinc, copper, manganese etc. which enhances the immune system of your body.Peas are also helpful in anti-aging of the skin. The antioxidants which are present in it such as flavonoids, catechin, epicatechin, carotenoid, alpha carotene etc. are helpful in preventing the aging process of your skin and tends to provide a natural glow to the skin.Anti-inflammatory properties of peas coupled with the action of antioxidants helps in prevention of wrinkles and osteoporosis. Sometimes inflammation can be very tedious to handle and it is well dealt by the antioxidants present in peas.Fresh pea pods are considered as an excellent source of folic acid. Folates are B-complex vitamins that are required for DNA synthesis inside the cell. Research studies suggest that adequate amount of folate rich foods in expectant mothers would help in preventing neural tube defects in the newborn babies. So, peas are good for expectant mothers and the health of new born babies.
