Peas: small food, huge benefit

Fresh, sweet garden peas are a good source of plant-based protein and nonheme (plant-derived) iron, making them an excellent food for vegetarians. Peas may help reduce the risk for developing certain cancers, depression, high cholesterol and macular degeneration. Here's everything you need to know about peas.

• Chlorophyll: Though the health benefits of chlorophyll are not fully understood, some studies suggest that it may deter certain chemicals from causing DNA damage to cells.
• Folate: Important for all stages of life, this B vitamin is linked to reduced incidence of certain birth defects, cancer, heart disease and possibly depression.
• Lutein: This carotenoid may prevent colon cancer and eye diseases, such as macular degeneration and possibly cataracts.
• Lysine: A building block for the manufacture of protein, this essential amino acid is vital for collagen synthesis and tissue repair. It may also help to manage cold sores.
• Protease inhibitors: These compounds may help to diminish the rate of division in cancer cells.
• Saponins: Believed to lower LDL ("bad") cholesterol levels, saponins can bind cholesterol in your digestive tract and usher them out of your body.
• Tryptophan: Found in small amounts in peas, this amino acid helps to maintain proper levels of serotonin, which regulates mood.
• Vitamin B6: Preliminary studies show that this B vitamin may boost serotonin levels, which may prevent depression.
• Vitamin C: As an antioxidant, vitamin C may protect against cataracts by fighting the harmful effects of free radicals.

Heat-sensitive vitamin C and water-soluble B vitamins (folate and B6) are best preserved if you either quickly steam or microwave peas.

• Steam peas, stir into cottage cheese, and use as a filling for stuffed twice-baked potatoes.
• For a twist on the classic guacamole, add mashed cooked peas to avocado along with the usual seasonings.
• Cook peas in a small amount of water with thyme and scallions. Puree the peas with their cooking liquid, add milk, and serve as a soup.
• Buy edible-pod peas (such as sugar snap) and eat as a snack.
• Stir cooked peas, chopped cilantro and diced jalapeño jack cheese into pancake batter for a Mexican-style vegetarian main-dish pancake.

Overall, peas are a delicious source of healthy nutrients and adding them to your diet has never been easier!