Health Benefits of Snap Peas – Introduction
Could the health benefits of snap peas help you change your body and get fit even after 50?
Sugar snap peas, members of the legume family, are a combination of garden peas and snow peas.
Besides their sweet flavor, snap peas – a cool-season vegetable – offer many great health benefits.
They are low in calories and sodium, high in dietary fiber, and a good source of potassium.
Some research suggests that snap peas may help lower blood pressure and improve heart health.
Additionally, they are packed with antioxidants that may protect against cancer, age-related macular degeneration (ARMD), and other chronic diseases.
For centuries, snap peas have been a popular vegetable in many cuisines worldwide.
But, in the US, where many people grow up on pop-tarts and hot dogs, you probably aren’t eating these crunchy vegetables.
But you should!
Body transformation is 80 percent about the food you eat.
Strength training alone is not enough, even with the most mighty compound exercises, like squats, deadlifts, and bench presses.
You also have to eat clean to change your body shape dramatically.
Eating clean means consuming a balanced and healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources such as fish or poultry.
In addition, it is vital to reduce your intake of sugar, processed foods, and saturated fats.
Without making these changes to your diet, you will not see the same results in terms of body transformation as you would following a clean eating plan.
Instead, you could be perpetually disappointed because you see no results after so many hours in the gym.
Therefore, this article reveals 12 surprising health benefits of snap peas – a powerful vegetable you can add to your diet – don’t miss out!
Top 12 Surprising Benefits of Snap Peas
Nutritional Profile
Note: Always consult with your physician beforehand to ensure that your nutrition and exercise plan will not exacerbate any medical issues.
#1. Antioxidants
Snap peas are a nutritional powerhouse boasting a high level of antioxidant content.
The antioxidants present in snap peas help protect cells from damage and help maintain overall health.
According to a study published in the Journal of Agricultural and Food Chemistry, researchers analyzed snap peas for levels of antioxidant compounds, including lycopene and β-carotene.
They found that the snap peas possessed high levels of both compounds, which could help reduce the risk of heart disease, stroke, and cancer. ¹
#2. Vitamin C
Vitamin C is a water-soluble vitamin that helps your body protect itself against infections and disease.
It is also important for the body’s synthesis of collagen, which is responsible for firmness and elasticity in the skin, hair, and nails.
Vitamin C can also help safeguard cells from damage caused by free radicals.
As fate would have it, these deceptively simple vegetables are an excellent source of vitamin C, fiber, and other nutrients.
They are also high in antioxidants, which may help protect your body against disease.
Vitamin C is well-known for its antioxidant properties, which can help improve your immune system and reduce the risk of chronic diseases.
How much vitamin C do snap peas contain?
A 0ne cup serving of snap peas has about 20% of the recommended daily vitamin C intake.
#3. Vitamin K
Snap peas are an excellent source of vitamin K.
Vitamin K, a B vitamin, is essential for blood clotting, bone formation, and cell growth.
It is found in leafy green vegetables, nuts, seeds, and legumes, like our hero, the snap pea.
Vitamin K also helps to form and maintain your teeth and bone health.
It also helps to prevent osteoporosis and other bone diseases.
The recommended daily intake of vitamin K is 90mcg for women and 120mcg for men per day.
A serving of snap peas typically contains about 20% of the recommended daily intake.
#4. Potassium
Potassium is an essential mineral that helps control the body’s fluid balance and nerve function.
It also helps maintain blood pressure, regulates your heartbeat, and prevents muscle cramps.
Potassium is an important mineral that plays an important role in your heart health.
Inadequate potassium can lead to abnormal heart rhythms, hypertension, and even death.
Are snap peas a good source of potassium?
You bet!
One cup of snap peas has about 5.5 of the recommended daily potassium intake.
#5. Folate
This water-soluble vitamin helps produce red blood cells and prevents congenital disabilities.
It is important for pregnant women and women trying to conceive to get enough folate as it helps form the neural tube.
Are snap peas the next superfood?
Why?
Because snap peas are also an excellent source of folate.
Only one cup of snap peas has about 25% of the recommended daily folate intake.
#6. Vitamin A
Vitamin A is important for vision health and maintaining strong bones.
Snap peas are also a good source of essential vitamins A and Vitamin C, which may help protect against eye diseases such as cataracts and macular degeneration.
Dr. David Agus, an Ophthalmologist, is a proponent of eating snap peas.
He believes that eating fresh vegetables is beneficial to the eyes because they contain antioxidants that protect the body from free radical cell damage.
Dr. Agus also says that snap peas contain many powerful antioxidants, lutein, and zeaxanthin, preventing age-related macular degeneration (ARMD).
Snap peas are also a good source of Vitamin A and Vitamin C and may help protect against eye diseases such as cataracts and macular degeneration.
#7. Manganese
Manganese is an important mineral for human health.
It is essential for the function of over 300 enzymes in the body, and it is also a component of many proteins.
Manganese helps to make DNA, steroid hormones, and neurotransmitters.
In addition, it plays a role in energy production and storage.
Manganese is important for healthy brain function and healthy nails.
A variety of brain functions, including memory, spatial ability, learning, and mood issues, are associated with Manganese deficiencies.
Are snap peas a good source of manganese?
Yes, a cup of snap peas contains 16 mcg.
The average American consumes only about 1 milligram of manganese per day, yet it is important for the health of your nails.
Manganese deficiency is related to brittle nails, often found in people who do not eat enough fruits and vegetables.
#8. Fiber
Fiber is an important part of a healthy diet.
It helps regulate blood sugar levels, maintain bowel function, and support a healthy weight.
Fiber can be found in foods like fruits, vegetables, grains, and legumes like the star of the show; snap peas.
A lot of fiber can help reduce the amount of stomach acid produced and lead to better overall digestive health.
Fiber also helps improve digestion due to its ability to slow down the rate of food consumption.
Like so many other amazing vegetables, snap peas are good for digestion due to their high fiber content.
Snap peas are a good source of fiber as a one-cup serving has approximately 5 grams of fiber.
#9. Weight Loss
Snap peas are a great weight-loss food because they are high in fiber and low in calories.
A cup of snap peas has just 29 calories, making them a great option for those trying to lose weight.
In addition to being high in fiber, snap peas also contain several nutrients that can help you lose weight, such as vitamin C and potassium.
These nutrients work together to help your body burn more fat and help you maintain your health overall.
They also contain fiber, which helps to keep you feeling full and prevents you from eating more calories.
#10. Lower the risk of heart disease
Snap peas may help lower your risk of heart disease.
A study published in The American Journal of Clinical Nutrition found that eating snap peas at least twice a week may help reduce the risk of heart disease by helping to prevent weight gain and increasing the intake of fruits and vegetables.
Researchers suggest that this is because snap peas are high in fiber, which can help to regulate blood sugar levels and lower cholesterol levels.
#11. Digestion
There are a few reasons why eating snap peas can be beneficial.
First, they are high-fiber vegetables, which can help to keep your digestive system moving smoothly.
Secondly, they are filled with antioxidants, which can help to protect your cells from damage and promote better overall health.
Finally, snap peas are also low in calories and contain vitamins and minerals that can support good gut health.
#12. Lower high blood pressure
Asparagus, celery, and snap peas are all high in potassium.
A study published in the “Journal of Agricultural and Food Chemistry” found that people who ate many of these vegetables had lower blood pressure readings than those who didn’t.
The study participants who ate the most snap peas had an average reading of 130/80 mmHg, while those who ate the least had an average reading of 156/84 mmHg.
Health Benefits of Sugar Snap Peas – Wrapping up
Like most people, you probably don’t think of snap peas as a healthy food.
But there are plenty of benefits to eating them, including lowering blood pressure and reducing the risk of heart disease and some forms of cancer.
A study published in the Journal of Agricultural and Food Chemistry found that eating just one cup of snap peas per day can help protect your heart by reducing harmful cholesterol levels.
Some other health benefits of snap peas include promoting healthy skin, boosting bone strength, and reducing the risk of developing type 2 diabetes.
Combining snap peas with your rice, quinoa, or pasta dishes can add a bright and fresh flavor to your meal.
The good news is that snap peas, as mentioned above, are low in calories and carbohydrates, making them a great addition to any meal plan.
Whether you are a powerlifter, bodybuilder, fitness enthusiast, or only interested in dropping 20 pounds, snap peas can help.
They have high levels of fiber, vitamins A and C, folate, potassium, vitamin b6, and vitamin K, which all contribute to good health.
Snip peas create a delicious healthy dish when cooked with other vegetables or grains.
Are snap peas the new superfood?
Check out the health benefits of snap peas above, and you will decide whether you want to include them in your diet.
The bottom line is that snap peas are hard to beat for overall versatility, a host of essential nutrients, flavor, and incredible benefits!
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Footnotes
¹ A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow” – National Institute of Health
