Benefits of Pea Microgreens
These tiny greens have a powerful punch of nutrients and are simple to add to your meals. Many health benefits come from eating pea microgreens, also known as pea shoots. Following are some great reasons why you should incorporate them into your diet.
What Are Pea Microgreens?
Pea microgreens are the little shoots of the pea plant that are harvested when they are about 1-2 weeks old. Since peas are a larger seed that produces a vining plant, pea shoots are bigger and longer than most other microgreens. They taste a little sweet, with a mild pea-like flavor, making them perfect for salads, sandwiches, smoothies, or stir-fry.
1. Rich in Nutrients
Pea microgreens are packed with essential vitamins and minerals. According to a study published by the Journal of Agricultural and Food Chemistry, microgreens can have up to 40 times more nutrients than their mature counterparts. Additionally, peas in particular are among the highest protein-rich microgreens. Here’s a quick look at the nutrients you can find in pea microgreens:
Vitamin C: Great for boosting your immune system.
Vitamin A: Important for eye health and skin.
Vitamin K: Helps with blood clotting and bone health.
Folate: Essential for cell growth and function.
Iron: Vital for carrying oxygen in the blood.
Protein: Essential for cellular health and maintenance.
2. High in Antioxidants
Antioxidants protect your body from damage caused by free radicals, which can contribute to aging and diseases. Pea microgreens are high in antioxidants, such as polyphenols and flavonoids, which help lessen inflammation and protect your cells from damage. A study from Frontiers in Plant Science revealed that microgreens are a rich source of antioxidants, thus making pea microgreens a part of you diet can benefit in your overall health and wellness.
3. Supports Heart Health
Fiber is essential to heart health and peas are loaded with dietary fiber. Fiber aids in lowering bad cholesterol (LDL) levels and maintains healthy blood pressure. Peas also have potassium which can help regulate blood pressure, reducing the risk of heart disease. As heart disease has always been the leading cause of death in the United States, including pea microgreens in you diet can help to support your heart health.
4. Promotes Digestive Health
The soft plant matter is tender and easy to digest. Fiber acts as a prebiotic to assist the digestion process in your gut. Some studies indicate that up to 70% of the immune system is housed in the gut and around 60-80% of chronic diseases may be connected to gut health. With an unregular and unhealthy gut, there have been conditions that could be linked to digestive diseases such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis. There are metabolic disorders like obesity, type 2 diabetes, and non-alcoholic fatty liver disease. An unhealthy gut could also be linked to Rheumatoid arthritis, multiple sclerosis, and lupus. Just because it’s in your gut does not mean it only affects your digestive system, it can also affect your mental health such as anxiety, depression, and stress-related disorders. Pea microgreens can assist in the digestion and regularity of your gut.
5. Low in Calories, Big in Flavor
If you’re trying to maintain a healthy weight, pea microgreens are a great choice! They are low in calories and rich in nutrients. They can be added to your meals without worrying about any unnecessary calories. This makes them a perfect choice for people looking to add more nutrition to their diet without adding the unwanted extra pounds. Many supplements use pea proteins in their formula which has been shown to contain all nine essential amino acids, making it a complete protein. This will ensure that lean muscle mass is gained while promoting fat loss.
How to Add Pea Microgreens to Your Diet
Salads: Sprinkle a handful of pea microgreens on top of your favorite salad for added crunch and nutrition.
Sandwiches & Wraps: Use pea microgreens in place of lettuce for a nutrient boost.
Smoothies: Blend them into your smoothie for an extra dose of vitamins and minerals.
Stir-Fries: Pea shoots taste great when lightly sauteed into stir-fries.
Sources:
Powers, Sarah E., and Dil Thavarajah. “Checking Agriculture’s Pulse: Field Pea (Pisum Sativum L.), Sustainability, and Phosphorus Use Efficiency.” Frontiers, Frontiers, 28 Oct. 2019, www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2019.01489/full.
“Gut Health and Immunity — It’s All about the Good Bacteria That Can Help Fight Disease.” Www.todaysdietitian.com, www.todaysdietitian.com/newarchives/060112p58.shtml.