How Peas Help Promote a Healthy Lifestyle

Nutrient Content


Excellent Source of (Daily Recommended): 

  • Vitamin C – 97%
  • Vitamin K – 45%
  • Thiamin – 26%
  • Folate – 24%
  • Vitamin A – 22%

Good Source of (Daily Recommended)

  • Niacin – 15%
  • Vitamin B6 – 12%
  • Riboflavin – 11%


Excellent Source of (Daily Recommended): 

  • Manganese – 30%

Good Source of (Daily Recommended): 

  • Phosphorus – 16%
  • Copper – 13%
  • Iron – 12%
  • Zinc – 12%
  • Magnesium – 12%

A Source of:

  • Calcium – 4%
  • Selenium – 4%


Excellent Source of (Daily Recommended): 

  • Fiber – 30%

Good Source of (Daily Recommended):

  • Protein – 16%

Also a Source of:

  • Antioxidants – Saponins
  • Omega-3 Fatty Acids
  • Omega-6 Fatty Acids

*All nutritional information found at (1)

How Peas Prevent Chronic Disease

Peas are loaded with nutrients that can help prevent a number of chronic diseases, such as cancer, cardiovascular disease, diabetes, and more!

How Peas Prevent Cancer

  • Peas have been shown to reduce your risk of cancer, primarily due to peas’ antioxidant content and their ability to reduce oxidative stress and chronic inflammation.
  • Free radicals result from oxidative stress, and they attack tissues and help cancer cells spread around the body. (2)
  • Peas, however, are loaded with antioxidants that neutralize free radicals and protect cells. For one, peas are rich in vitamin C. Vitamin C is active in the immune system and has been shown to reduce your risk of cancer–including throat, liver, thyroid, and lung cancer. (3, 4, 5, 6)
  • In addition, peas contain plant compounds called saponins. Saponins are antioxidants capable of preventing cancer by inhibiting tumor growth and promoting apoptotic activity within cancer cells.
    • Saponins have been shown in studies to reduce your risk of melanoma, lung, prostate, and ovarian cancer. (7, 8, 9, 10)
  • Peas are also rich in vitamin K. Vitamin K has been shown to reduce your risk of prostate cancer. (11)

How Peas Prevent Diabetes

  • Peas are great for preventing diabetes. They have a low glycemic index, which means that they do not fluctuate your blood sugar levels drastically.
    • Studies have shown that diets rich in low-glycemic foods help regulate blood sugar levels and prevent type 2 diabetes.
  • Peas are also rich in fiber. Fiber keeps you fuller for an extended period of time and keeps you from over-consuming during meals. This can minimize blood sugar increases. (12)

  • Peas are one of the best vegetable sources of protein. Protein can help stabilize blood sugar levels and reduce your risk of diabetes. (13) Protein takes long to breakdown than carbs, so they keep you full for longer, further helping to prevent overeating.

  • In addition, peas provide a substantial amount of magnesium and Vitamin B6–both reduce your risk of diabetes! (14, 15)

How Peas Prevent Cardiovascular Disease

  • Peas have many minerals, such as magnesium, calcium, and potassium, that help prevent cardiovascular diseases.
  • Potassium, specifically, lowers blood pressure. In fact, one study showed that potassium could decrease your systolic levels by 5.9 mmHg and diastolic levels by 3.4 mmHg. (16)
  • Soluble fiber in peas helps lower total and LDL cholesterol levels. LDl cholesterol is one of the driving forces behind heart attack and stroke since it can clump together and form a plaque. Plaques can block blood flow, eventually causing atherosclerosis and stokes. (17)

Peas Promote a Number of Health Benefits

How Peas Promote Bone Health

Peas promote bone health by supplying protein. Protein improves muscle strength and make your bones stronger and denser. As a result, your risk of bone-related diseases, such as osteoporosis, decreases. (18)

In addition, peas are rich in vitamin K. Vitamin K likewise preserves the integrity of the skeleton. (19)

How Peas Promote Digestion

Fiber keeps you fuller for an extended period of time. Both of types of fiber–soluble and insoluble–work together to allow food to pass through the gut and to feed your healthy gut bacteria. (20)

How Peas Promote Vision

Peas are rich in vitamin A. Vitamin A and its precursor, beta-carotene, have been shown to improve eye health. Vitamin A protects your eyes from UV light damage. (21)