Matar (Green Peas): Benefits, Side Effects, Nutrition, and How to Use

Matar, commonly known as green peas, is a versatile and nutrient-dense vegetable that has been a staple in diets worldwide for centuries. Native to the Mediterranean region, green peas belong to the legume family and are packed with vitamins, minerals, and antioxidants. 

Matar is not just delicious but also offers numerous health benefits, making it a great addition to a balanced diet. In this comprehensive article, we'll explore the health benefits of green peas, their nutritional value, possible side effects, and various ways you can incorporate them into your daily meals.

What Are Green Peas (Matar)?

Green peas are the small, round, green seeds from the Pisum sativum plant. They grow in pods and are harvested before they reach full maturity, which is why they are typically bright green in color. They are available in various forms: fresh, frozen, or dried, with fresh and frozen being the most common varieties consumed.

Green peas have a mild, sweet flavor and a smooth texture. They are often used in salads, stews, soups, curries, and as a side dish, especially in Indian cuisine. In many cultures, Matar is also combined with rice, potatoes, or meat to create satisfying meals.

Matar (Green Peas) Health Benefits

Green peas are more than just a tasty vegetable – they are packed with nutrients that support overall health. Here’s a look at some of the key health benefits of green peas:

1. Rich in Protein
   Green peas are an excellent source of plant-based protein, making them a great option for vegetarians and vegans. They contain around 5 grams of protein per 100 grams, which helps in muscle growth, tissue repair, and maintaining a healthy immune system. Including Matar in your diet can ensure you're getting enough protein, especially if you don't consume animal-based products.

2. High in Fiber
   Green peas are loaded with dietary fiber, with 100 grams providing about 5 grams of fiber. Fiber is essential for digestive health as it helps regulate bowel movements, prevents constipation, and promotes a healthy gut microbiome. High fiber intake is also linked to a lower risk of chronic conditions such as heart disease and diabetes.

3. Good for Heart Health
   The antioxidants and fiber in green peas help improve heart health by reducing cholesterol levels, lowering blood pressure, and enhancing circulation. The fiber in peas can also help lower LDL ("bad") cholesterol, which is a key factor in heart disease. Additionally, the high potassium content helps maintain a healthy heart rhythm and reduce hypertension.

4. Helps in Weight Loss
   Green peas are low in calories but high in fiber and protein, making them a filling food choice for those trying to lose weight. The combination of these nutrients helps control hunger and promotes satiety, reducing overall calorie intake. Plus, the high fiber content helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings.

5. Support Bone Health
   Green peas are rich in vitamin K, calcium, and magnesium, all of which play essential roles in maintaining strong and healthy bones. Vitamin K helps improve calcium absorption and bone mineral density, while magnesium supports bone strength and reduces the risk of osteoporosis.

6. Boosts Immunity
   Matar is a rich source of vitamin C, a powerful antioxidant that helps strengthen the immune system. Vitamin C plays a key role in protecting the body against infections, promoting the healing of wounds, and improving iron absorption. Consuming green peas regularly can help your body fight off infections and stay healthy.

7. Improves Digestion
   Green peas' high fiber content aids in the smooth functioning of the digestive system. It helps in preventing bloating, constipation, and other digestive discomforts. Additionally, the antioxidants in green peas protect the digestive tract lining from inflammation and other digestive issues.

Matar (Green Peas) Health Benefits for Females

Green peas offer several specific health benefits for women. Here's how they can support women's health:

1. Supports Hormonal Balance
   Green peas are rich in phytoestrogens, plant compounds that mimic the activity of estrogen in the body. This can help in balancing hormones and alleviating symptoms of PMS (premenstrual syndrome) and menopause. The hormone-balancing properties of Matar make it a great food choice for women experiencing hormonal fluctuations.

2. Promotes Skin Health
   The antioxidants, particularly vitamin C, in green peas help fight free radicals that damage skin cells. Regular consumption of Matar may help slow down the aging process, reduce the appearance of wrinkles, and improve skin elasticity. The anti-inflammatory properties also contribute to healthy, glowing skin.

3. Supports Reproductive Health
   Green peas contain essential vitamins like folate, which plays an important role in reproductive health. Adequate folate intake is crucial for women planning to conceive, as it reduces the risk of birth defects and promotes healthy fetal development.

Matar (Green Peas) Side Effects for Females

While green peas are generally considered safe and nutritious, there are a few considerations for women:

1. Digestive Discomfort
   Some women may experience bloating or gas after consuming large quantities of green peas due to their high fiber content. It's important to start with small servings and gradually increase your intake to avoid digestive discomfort.

2. Hormonal Sensitivity
   The phytoestrogens in green peas may have a mild estrogen-like effect. Women with hormone-sensitive conditions like breast cancer or endometriosis should consult their doctor before consuming large amounts of green peas or other legumes that contain phytoestrogens.

Matar (Green Peas) Health Benefits for Males

Green peas are equally beneficial for men, offering a range of health benefits:

1. Boosts Testosterone Levels
   Green peas are rich in zinc, an essential mineral that helps maintain healthy testosterone levels. Zinc plays a vital role in the production of sperm, muscle development, and sexual health. Regular consumption of green peas may help improve reproductive health and maintain energy levels.

2. Improves Muscle Health
   The high protein content of green peas supports muscle growth and recovery, making them an excellent food choice for active men or those engaged in strength training. They are a great plant-based protein option for vegans and vegetarians.

3. Supports Prostate Health
   Green peas contain antioxidants such as vitamin C and beta-carotene, which help reduce inflammation and protect the prostate gland. Antioxidants play a role in reducing the risk of prostate cancer and promoting overall prostate health.

Matar (Green Peas) Side Effects for Males

Green peas are generally safe for men, but there are some side effects to consider:

1. Potential Gas and Bloating
   Like many legumes, green peas contain certain carbohydrates (FODMAPs) that can cause gas and bloating in some individuals. Men with sensitive digestive systems may want to consume peas in moderation to avoid discomfort.

2. Kidney Stones
   Green peas contain oxalates, which, in excess, can contribute to the formation of kidney stones. Men who are prone to kidney stones should moderate their intake of high-oxalate foods like green peas.

Matar (Green Peas) Nutrition Value

Green peas are a nutrient-dense vegetable that provides a wide range of vitamins and minerals essential for good health. Here's a breakdown of the nutrition in 100 grams of green peas:

• Calories: 81 kcal
• Protein: 5 grams
• Fat: 0.4 grams
• Carbohydrates: 14.5 grams
• Fiber: 5 grams
• Vitamin A: 38 IU
• Vitamin C: 40 milligrams
• Vitamin K: 24 micrograms
• Folate: 65 micrograms
• Iron: 1.5 milligrams
• Magnesium: 33 milligrams
• Potassium: 271 milligrams

Matar (Green Peas) Nutrition Facts

Green peas are rich in several key nutrients that support overall health:

• Vitamins: Matar is an excellent source of vitamins, including vitamin A, C, and K. These vitamins are essential for immunity, skin health, and bone strength.
• Minerals: Green peas contain minerals like iron, magnesium, and potassium, which support bone health, muscle function, and heart health.
• Antioxidants: Green peas are packed with antioxidants like flavonoids, carotenoids, and polyphenols, which protect the body from oxidative stress and reduce inflammation.

How to Use Matar (Green Peas)

Green peas are easy to incorporate into a wide variety of dishes. Here are some ways to use Matar in your meals:

1. In Salads
   Add green peas to fresh salads for a sweet crunch and extra nutrients. They pair well with lettuce, cucumbers, tomatoes, and other vegetables.

2. In Curries and Stews
   Green peas can be added to curries, stews, and soups. They provide a burst of flavor and texture that complements a wide range of spices and other vegetables.

3. As a Side Dish
   Simply steam or sauté green peas with some garlic, butter, and herbs for a simple side dish. You can also toss them with rice or pasta for a more substantial meal.

4. In Smoothies
   For a nutrient-packed smoothie, blend green peas with fruits like bananas, berries, or mangoes. You can also add protein powder or other superfoods for an added boost.

5. Frozen Peas in Stir-fries
   Frozen green peas are convenient for stir-fries and can be cooked quickly. Add them to a mix of vegetables, tofu, or chicken for a healthy, quick meal.

Frequently Asked Questions (FAQs)

1. What are the side effects of green peas?
Green peas may cause gas and bloating in some individuals due to their high fiber and carbohydrate content. Those with sensitive digestive systems should consume them in moderation.

2. Can I eat green peas daily?
Yes, green peas can be consumed daily as part of a balanced diet. They are nutrient-rich and provide numerous health benefits, but it's important to eat them in moderation as part of a varied diet.

3. What is the medicinal use of green peas?
Green peas have been used in traditional medicine to treat digestive issues, boost immune function, and improve skin health due to their high vitamin and antioxidant content.

4. Are green peas good for high creatinine?
Green peas are generally low in protein compared to other legumes, making them a safe option for individuals with high creatinine levels. However, those with kidney disease should consult a healthcare provider about their specific dietary needs.

5. Are green peas good for brain health?
Yes, green peas are rich in nutrients like vitamin K, folate, and antioxidants, which support brain health by promoting memory, cognitive function, and reducing oxidative stress.

6. Are peas good for skin?
Green peas contain vitamin C and antioxidants that help protect the skin from damage, reduce signs of aging, and improve overall skin health.

7. Can we eat green peas at night?
Yes, green peas are a healthy option for a nighttime snack. They are light on the stomach and provide essential nutrients without being too heavy.

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In conclusion, green peas (Matar) are a nutritious and versatile addition to any diet. They offer numerous health benefits, from supporting heart health and digestion to improving skin and muscle health. Incorporating green peas into your meals can promote overall well-being and help maintain a balanced, healthy lifestyle. Whether fresh, frozen, or dried, Matar can be enjoyed in a variety of ways, making it easy to reap its many benefits.