Peas and Carrots Pack a Powerful Nutritional Punch

The Nutritional Benefits of Peas and Carrots

Peas and carrots make for a classic flavor combination packed with an array of vitamins, minerals and antioxidants. Though small, these vegetarian staples carry an impressive nutritional profile that brings various health-promoting effects.

Nutrients in Peas

Peas contain a moderate amount of calories and carbohydrates along with high fiber, protein, vitamin K, folate, manganese, vitamin C, phosphorus, zinc, magnesium, iron, potassium, and vitamin B1. Some of the top nutrients in peas include:

• Fiber - Promotes digestive and heart health.
• Protein - Builds tissue and muscles while boosting satiety.
• Vitamin K - Supports bone strength and blood clotting functions.
• Folate - Important for DNA synthesis and red blood cell production.
• Manganese - An essential mineral that aids enzyme function.

Benefits of Peas

Eating peas regularly supports:

• Weight control - Via high protein and fiber.
• Heart health - From significant potassium, fiber, vitamin K, and folate content.
• Blood sugar regulation - Thanks to their low glycemic index.

The anti-inflammatory nutrients in peas can also help reduce risk factors for certain chronic diseases like diabetes and cancer.

Nutrients in Carrots

Carrots offer vitamin A (from beta-carotene), vitamin K, potassium, vitamin B6, vitamin C, fiber, antioxidants, and more. Some top nutrients include:

• Vitamin A - Critical for eye and skin health, a healthy immune system, and cell growth.
• Potassium - Helps control blood pressure and prevent osteoporosis and kidney stones.
• Vitamin K - Supports bone metabolism and blood clotting ability.
• Antioxidants - Compounds like beta-carotene combat free radical damage in cells.

Benefits of Carrots

Consuming carrots frequently can:

• Prevent vitamin A deficiency - Just one large carrot meets more than 100% of daily vitamin A needs.
• Reduce risk for chronic illnesses - Like heart disease, cancer, diabetes.
• Protect eye health - Vitamin A is essential for vision, especially night vision.
• Improve skin and complexion - Beta-carotene gets converted to vitamin A to maintain skin cell health.

Peas and Carrots Complement Each Other

Together, peas and carrots form a classic, balanced duo by combining:

• Non-starchy vegetable nutrition from carrots.
• Starchy, plant-based protein nutrition from peas.

Here's a closer look at why peas and carrots make an excellent pairing:

They Have Contrasting Macronutrient Profiles

Peas offer more starch and plant-based protein. Carrots provide more natural sugar and non-starchy carbohydrates along with fiber:

• Peas - 9 grams protein; 21 grams carbs; 8 grams fiber per cup.
• Carrots - 2 grams protein; 12 grams carbs; 4 grams fiber per cup.

Together they deliver a balance of fiber, complex carbs, and plant-based protein to support satiety and steady energy.

They Provide Full Spectrum Vitamin A Activity

Carrots supply pro-vitamin A carotenoids like beta-carotene. Peas contain vitamin C and zinc that help convert the beta-carotene into active vitamin A to benefit eye health, immunity, skin, growth and development.

They Have Complementary Benefits

Some overlapping and complementary benefits of peas and carrots include:

• Heart health support from vitamins K, C, fiber, potassium, folate.
• Blood sugar regulation related to the fiber, protein, vitamins.
• Anti-inflammatory, antioxidant and anti-cancer activity from the spectrum of vitamins, minerals and phytochemicals they contain.
• Digestive system support via plentiful fiber and enzymes.

Simple Ways to Enjoy Peas and Carrots

Here are some easy ideas for savoring peas and carrots:

Simple Steaming

Lightly steam fresh or frozen peas and carrots until tender. Toss with lemon juice, olive oil, parsley, salt and pepper for a simple side.

Add to Soups or Salads

Stir peas and diced carrots into soups and salads like chicken noodle soup, vegetable barley soup, garden salads, or chickpea salads.

Include in Stir Fries or Fajitas

Add peas and julienned carrots to stir fries and fajita mixes along with snap peas, bell peppers, onion, chicken or tofu.

Make a Healthy Casserole

For an easy vegetarian bake, combine cooked rice or whole grains, peas, carrots, mushrooms, cheese or eggs baked together until hot and bubbly.

Blend into a Dip

Puree cooked peas and carrots with Greek yogurt, lemon juice, tahini, garlic, and fresh herbs for a nutritious veggie dip.

Potential Concerns

Peas and carrots are extremely healthy. But there are some things to be aware of:

Allergies or Sensitivities

Allergies to peas are rare but can cause anaphylaxis in severe forms. Carrots belong to the nightshade family, so those with sensitivities may react. Check with your doctor if concerned.

Pesticide Residue

To minimize exposure to pesticide residues, choose organic peas and carrots when possible, or thoroughly wash conventionally grown produce.

Kidney Stones

Those prone to calcium oxalate kidney stones should moderate higher-oxalate foods like spinach. But carrots and peas are low oxalate, so they make healthy choices.

Medication Interactions

The vitamin K in peas and carrots can interfere with blood thinning medications. Check with your doctor about medication interactions.

The Bottom Line

When combined, peas and carrots create a powerhouse pairing overflowing with vitamins, minerals, fiber and antioxidants. Together they support blood sugar regulation, heart health, healthy digestion and immunity.

Enjoy peas and carrots steamed, in casseroles, stir fries, soups and salads for their marvelous nutritional profile in both traditional and creative recipes.

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.