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

Green peas, or matar in Hindi, are often considered a humble vegetable, but they pack a significant nutritional punch. Native to parts of Asia and Europe, these small, vibrant legumes have been a staple in global diets for centuries. Whether enjoyed in soups, salads, or stews, green peas are a versatile ingredient that offers a wide range of health benefits.

From promoting heart health to improving digestive function, green peas offer numerous benefits for both men and women. Rich in protein, vitamins, minerals, and fiber, this vegetable provides the body with essential nutrients. However, like any food, there are some side effects to be aware of, especially when consumed in excess.

In this article, we will explore the many health benefits of matar (green peas), including their nutritional value, the specific advantages they offer to both females and males, their potential side effects, and how to incorporate them into your diet.

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Nutritional Value of Matar (Green Peas)

Green peas are low in calories yet rich in essential nutrients. Here's a look at the nutritional profile of a 100-gram serving of raw green peas:

• Calories: 81
• Carbohydrates: 14.5 grams
  • Fiber: 5.1 grams
  • Sugars: 5.7 grams
• Protein: 5.4 grams
• Fat: 0.4 grams
• Vitamin C: 40 mg (67% of the daily recommended intake)
• Vitamin A: 38 µg
• Folate (B9): 65 µg (16% of the daily recommended intake)
• Vitamin K: 24.8 µg
• Iron: 1.5 mg
• Potassium: 244 mg
• Magnesium: 25 mg

Green peas are packed with dietary fiber, protein, and a variety of vitamins and minerals. They are an excellent source of antioxidants, particularly vitamin C, which helps protect the body from free radicals and supports immune health.

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Health Benefits of Matar (Green Peas)

Green peas offer a range of health benefits that contribute to overall well-being. Here are some of the most notable health advantages:

1. Promotes Heart Health

Green peas are an excellent source of fiber and antioxidants, both of which are essential for heart health. The fiber in green peas helps lower levels of bad cholesterol (LDL) by binding to it and preventing its absorption. Additionally, the high potassium content in green peas helps regulate blood pressure, reducing the risk of hypertension and heart disease.

2. Supports Digestion

The fiber in green peas is crucial for promoting healthy digestion. Dietary fiber helps regulate bowel movements, prevent constipation, and maintain a healthy gut. The fiber in green peas also acts as a prebiotic, feeding beneficial gut bacteria and supporting a balanced microbiome.

3. Boosts Immunity

Green peas are packed with vitamin C, which is known to boost the immune system. Vitamin C helps stimulate the production of white blood cells, which play a key role in defending the body against infections. By supporting immune function, green peas help reduce the likelihood of illnesses and promote quicker recovery from sickness.

4. Aids Weight Loss

Low in calories but high in fiber and protein, green peas are a great option for those trying to lose weight or maintain a healthy weight. The fiber helps promote satiety, reducing the likelihood of overeating. Additionally, the protein content supports muscle maintenance, which is important for those engaging in weight loss or fitness routines.

5. Improves Skin Health

Green peas are rich in antioxidants like vitamin C and vitamin A, which are essential for maintaining healthy skin. Vitamin C helps the body produce collagen, a protein that provides structure and elasticity to the skin. Vitamin A, on the other hand, promotes healthy cell turnover, which helps keep the skin smooth and radiant.

6. Regulates Blood Sugar

Green peas have a low glycemic index, which means they have a minimal impact on blood sugar levels. The fiber in green peas helps slow down the absorption of sugar into the bloodstream, preventing spikes in glucose levels. This makes green peas a great option for people with diabetes or those looking to regulate their blood sugar.

7. Supports Bone Health

Green peas contain essential minerals like vitamin K, calcium, and magnesium, all of which are important for maintaining strong, healthy bones. Vitamin K plays a crucial role in calcium absorption and bone mineralization, while magnesium supports bone density and calcium utilization.

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Matar (Green Peas) Benefits for Females

Green peas offer specific health benefits for women, supporting everything from hormonal balance to skin health:

1. Hormonal Balance

Green peas are rich in phytoestrogens, plant-based compounds that mimic the effects of estrogen in the body. These compounds can help balance hormone levels, making green peas particularly beneficial for women who are experiencing hormonal fluctuations due to menopause or menstrual cycles. Additionally, the antioxidants in green peas can help reduce the symptoms of hormonal imbalances, such as bloating, fatigue, and mood swings.

2. Promotes Fertility

Green peas are high in folate (vitamin B9), a nutrient that plays a key role in fertility and pregnancy. Folate supports the development of the neural tube during early pregnancy and helps prevent birth defects. Women trying to conceive or who are pregnant can benefit from the folate content in green peas.

3. Improves Skin Health

The high levels of vitamin C and antioxidants in green peas contribute to collagen production, which helps improve skin elasticity and reduce the appearance of wrinkles. Green peas also protect the skin from damage caused by UV rays and oxidative stress, which can lead to premature aging.

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Matar (Green Peas) Side Effects for Females

Although green peas are a nutritious food, there are some potential side effects that women should be aware of:

1. Gastrointestinal Issues

Consuming green peas in excess can cause digestive discomfort, including bloating, gas, and stomach cramps. This is due to the high fiber content in green peas, which can be difficult for some people to digest. To avoid these issues, it’s important to introduce green peas gradually into your diet and consume them in moderation.

2. Allergic Reactions

Some individuals may have an allergy to legumes, including green peas. Symptoms of an allergic reaction may include itching, swelling, hives, or difficulty breathing. If you suspect you have a pea allergy, it’s important to avoid consuming them and consult a healthcare professional.

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Matar (Green Peas) Benefits for Males

Green peas provide many health benefits for men, particularly in supporting muscle health and boosting energy:

1. Supports Muscle Health

Green peas are an excellent source of plant-based protein, making them an ideal food for men who are trying to build or maintain muscle mass. Protein is essential for muscle repair and growth, and green peas provide a non-dairy option that is also rich in fiber.

2. Enhances Fertility

The folate in green peas is not only important for women but also plays a vital role in male fertility. Adequate folate levels are associated with healthy sperm production and motility, making green peas a great food for men looking to improve their fertility.

3. Boosts Energy Levels

Green peas are packed with essential vitamins and minerals that help boost energy levels. The high levels of B vitamins, including folate, help the body convert food into energy, while the iron content supports healthy red blood cells and oxygen transport throughout the body.

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Matar (Green Peas) Side Effects for Males

Men may experience some side effects when consuming green peas, though these are generally rare and manageable:

1. Flatulence and Bloating

Green peas are rich in fiber and can cause bloating and flatulence in some individuals. This is especially true for those who are not accustomed to eating fiber-rich foods. To minimize discomfort, it’s best to consume green peas gradually and drink plenty of water to aid digestion.

2. Potential Allergies

As with females, some men may be allergic to legumes like green peas. If you experience symptoms like swelling, itching, or trouble breathing after eating green peas, seek medical attention immediately.

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How to Use Matar (Green Peas)

There are many ways to incorporate green peas into your diet. Here are a few ideas:

• As a Side Dish: Simply steam or sauté green peas with a little olive oil, garlic, and seasonings for a quick and healthy side dish.
• In Soups and Stews: Add green peas to soups, stews, and curries for an extra boost of nutrition and flavor.
• In Salads: Green peas make a great addition to fresh salads, adding color and crunch.
• In Smoothies: For a protein-packed smoothie, blend green peas with fruits and vegetables.
• As a Snack: Roasted green peas make for a crunchy and satisfying snack.

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Top FAQs About Matar (Green Peas)

1. Are green peas good for weight loss? Yes, green peas are low in calories and high in fiber, which helps keep you full longer. They are a great food for weight loss when consumed in moderation.

2. Can green peas help with digestive issues? Yes, green peas are an excellent source of fiber, which helps regulate bowel movements and support healthy digestion. They can help prevent constipation and improve gut health.

3. Are green peas safe to eat during pregnancy? Yes, green peas are safe to eat during pregnancy and provide essential nutrients like folate, which is important for fetal development.

4. Can green peas cause allergies? Some individuals may be allergic to legumes, including green peas. If you experience any symptoms of an allergy, such as itching or swelling, avoid consuming them and seek medical advice.

5. How should I store green peas? Fresh green peas can be stored in the refrigerator for up to a week. Alternatively, you can freeze them to extend their shelf life.

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Conclusion

Green peas are a highly nutritious vegetable that offers a wide array of health benefits for both men and women. Packed with essential vitamins, minerals, fiber, and antioxidants, matar (green peas) contribute to heart health, digestion, skin health, and overall well-being. While they are generally safe for most people, consuming them in moderation is key to avoiding digestive discomfort or potential allergic reactions. By incorporating green peas into your diet, you can enjoy their numerous health benefits and add variety to your meals.