The Nutritional Value of Peas and Carrots - Vitamins, Minerals, and Benefits

The Nutritional Benefits of Peas and Carrots

Peas and carrots are nutritious vegetable side dishes that can boost your health. Both are low in calories and rich in vitamins, minerals, fiber and antioxidants. Understanding the nutritional value of peas and carrots can help you incorporate them into a healthy, well-balanced diet.

Nutrients in Peas

Peas are a highly nutritious legume loaded with vitamins, minerals, protein and fiber. Some of the top nutrients found in peas include:

• Protein - Peas contain plant-based protein to support muscle growth and development. Just 1 cup provides 8 grams of protein.
• Fiber - With 7 grams of fiber per cup, peas promote digestive and heart health.
• Vitamin A - This important vitamin for eye health comes from carotenoid antioxidants in peas.
• Vitamin C - Peas supply nearly 15% of your daily vitamin C needs to support immune function.
• Vitamin K - Necessary for proper blood clotting, peas deliver over 30% of the recommended daily vitamin K intake.
• Thiamin - Peas are a good source of this B vitamin that helps convert food into energy.
• Folate - Important for pregnancy and red blood cell health, peas provide 65 micrograms of folate per cup.
• Manganese - This trace mineral in peas aids bone health and metabolism.
• Iron - The iron content of peas helps transport oxygen through the body in red blood cells.

Health Benefits of Peas

The wide range of vitamins, minerals and antioxidants in peas offer many health benefits:

• Improve digestion - The fiber in peas promotes regularity and optimal digestion.
• Support heart health - Peas contain nutrients and fiber that support cardiovascular function.
• Regulate blood sugar - The protein and fiber in peas helps moderate blood sugar spikes.
• Lower cholesterol - Soluble fiber in peas can help lower unhealthy LDL cholesterol.
• Prevent cancer - Antioxidants in peas may stop cellular damage linked to cancer.
• Promote weight loss - Peas are low in calories and high in nutrient density to support weight management.

Nutrients in Carrots

Carrots are an excellent source of antioxidant vitamins, minerals and fiber. Here are some of the top nutrients found in carrots:

• Vitamin A - Carrots provide over 100% of the daily recommended intake of this vision-boosting vitamin.
• Vitamin K - Important for blood clotting, carrots deliver about 16% of your daily vitamin K needs.
• Vitamin C - This immune-strengthening vitamin provides 9% of the RDI in a 1-cup serving of carrots.
• Potassium - Carrots are a good source of potassium, which is key for heart function and muscle control.
• Fiber - A single cup of carrots offers 3 grams of digestive-regulating fiber.
• Biotin - Also known as vitamin B7, biotin benefits skin, hair and metabolism.
• Molybdenum - This trace mineral in carrots aids in toxin removal from the body.

Health Benefits of Carrots

Some of the top ways carrots enhance health include:

• Improve vision - Carrots help prevent eye damage and vision loss thanks to high vitamin A content.
• Lower cholesterol - Soluble fiber in carrots binds to bile acids to help reduce unhealthy LDL cholesterol levels.
• Protect skin - Vitamin A and antioxidants in carrots guard against sun damage and promote healthy skin.
• Reduce inflammation - Carotenoids in carrots exhibit powerful anti-inflammatory capabilities.
• Boost immunity - Antioxidant vitamins C and E stimulate the immune system and fight infection.
• Promote heart health - Potassium, fiber and antioxidants in carrots support cardiovascular wellness.
• Aid detoxification - Carrots increase bile production and elimination of toxins from the liver.
• Improve digestion - The fiber content of carrots relieves constipation and improves regularity.

Adding Peas and Carrots to Your Diet

Peas and carrots make nutritious additions to a balanced diet. Enjoy them in a variety of ways:

• Steam or saute peas and carrots as a side dish.
• Add them to stir fries, pasta dishes, salads, soups or stews.
• Puree cooked peas and carrots into a nourishing baby food or smoothie.
• Roast carrot sticks and peas with olive oil, salt and pepper for a snack.
• Blend peas into hummus or pesto for a nutrition boost.

Selecting and Storing Peas and Carrots

When buying fresh peas and carrots, look for:

• Peas - Firm, supple pods without spots or blemishes.
• Carrots - Smooth, firm carrots without cracks, mushy spots or green discoloration.

For storage:

• Refrigerate fresh peas and carrots in perforated plastic bags.
• Use frozen peas and carrots within 8-12 months for best quality.
• Keep canned varieties in a cool, dry pantry up to a year.

Peas and Carrots: Simple, Nutritious Veggies

Peas and carrots both provide a powerhouse of vitamins, minerals and antioxidants for robust health. Enjoy the complementary flavors and textures of peas and carrots in numerous dishes.

Adding these nutritious veggies to your diet helps increase your intake of fiber, vitamin A, vitamin C, vitamin K and more. Support heart health, digestion, vision, immunity and beyond by including peas and carrots at your meals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.