Small but mighty, peas add a se­ri­ous hit of nu­tri­tion to your spring menus

Best Health - - CONTENTS - by ABBEY SHARP, RD pho­tog­ra­phy by ASH­LEY CAPP food styling by ASH­LEY DEN­TON prop styling by LAURA BRAN­SON

Here’s how to en­joy these pint-sized pow­er­houses


Avail­able in pods, shelled, frozen or canned, peas are an eco­nom­i­cal and tasty way to add a pop of colour and nu­tri­tion to any plate.

With only 70 calo­ries per half cup and five grams each of fi­bre and pro­tein, peas of­fer the hunger-crush­ing duo that’s proven to help man­age your weight. This hum­ble veg is so much more than a ba­sic side-dish standby. Each tiny orb is packed with plant-based phy­tonu­tri­ents, in­clud­ing carotenoids and vi­ta­min C, which help pro­mote strong vi­sion, re­duce your risk of heart disease and im­prove im­mu­nity.

Peas are also a sur­pris­ing source of pow­er­ful polyphe­nol com­pounds, which have been linked to a re­duced risk of gas­tric can­cer. Whether you opt for del­i­cate green peas, crunchy snow peas or volup­tuous snap peas, eat them as soon as you get them home from the store – one study found that the vi­ta­min C in these fresh veg­gies de­clines sig­nif­i­cantly within two days of harvesting. Can’t find fresh? Don’t sweat it; frozen peas are healthy, too! In fact, re­search that com­pared fresh peas and frozen peas shows sim­i­lar an­tiox­i­dant ac­tiv­ity and nu­tri­ent con­tent.

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