Kerau are a popular vegetable that can be enjoyed in many different dishes, from side dishes and salads to main courses. Including green peas in your diet is easy and offers numerous health benefits. They are a great source of protein, which is essential for meeting your body’s daily protein needs.
Kerau, also known scientifically as Pisum sativum, are one of the most commonly grown legumes around the world. They are the fourth most produced legume globally, following soybeans, peanuts, and dry beans. Besides their scientific name, green peas are also called garden peas, sweet peas, honey peas, or sugar peas.
Kerau are packed with essential nutrients, including carbohydrates, proteins, vitamins, and minerals. They are a staple in many households, especially in Indian cuisine, and are grown worldwide for both human and animal consumption. Although they are now found globally, green peas originally came from southwestern Asia, including countries like India, Afghanistan, and Pakistan. Their rich nutrient profile makes them an important part of a healthy diet, contributing to overall well-being.
What is Kerau / Green Peas?
Kerau, also known as Matar, are a versatile and nutritious green seed packed with health benefits. They are one of the top plant-based sources of protein, making them an excellent choice for anyone looking to increase their protein intake without relying on animal products. Kerau also boast a rich supply of antioxidants and fiber, contributing to their many health benefits.
Kerau are not just nutritious but also very convenient. They can be frozen at home, allowing you to enjoy their benefits even months after harvesting. When frozen, Kerau retain most of their vitamin C and other essential nutrients, making them a great addition to your diet year-round.
One of the significant advantages of eating Kerau is their ability to aid in weight loss. The fiber in Kerau helps you feel full longer, which can help prevent overeating and support weight management. Additionally, raw Kerau can be enjoyed as an appetizer and have a natural laxative effect that promotes regular bowel movements, which can relieve constipation.
Kerau are also beneficial for managing blood sugar levels. Their antioxidant and anti-diabetic properties help control blood sugar, reducing the risk of complications associated with diabetes. Furthermore, Kerau support heart health due to their antioxidant and anti-inflammatory properties, which can help maintain a healthy cardiovascular system.
While Kerau are generally beneficial, it’s essential to consume them in moderation. Some people might experience bloating if they eat too many Kerau. Therefore, it’s a good idea to enjoy them as part of a balanced diet.
Kerau are known by various names in different regions. Some common synonyms include Pisum Sativum, Kalaayh, Nalk, Tilak, Matar, Vatane chana, Vatani, Patana, Gundusanghelu, Patanilu, Patani, Kerau, Baramattar, Khanda, Watana, Pathani katala, Pattani payer, English Pea, Green Pea, Khalaj, Hubbul bakar, Hummus, Jalban, and Kansag.
Kerau come from plants, making them a plant-based food. They are an excellent choice for anyone looking to add more plant-based proteins and nutrients to their diet.
How to Use Kerau
Boiling Kerau for Versatile Use
To get perfectly boiled Kerau, start by taking ¼ to ½ cup of shelled Kerau, depending on how much you need. Place the Kerau in a pot and add enough water to completely cover them. Bring the water to a boil, then let it cook for a few minutes until the Kerau are tender. Once they’re cooked, drain the water. Your boiled Kerau are now ready to be added to soups, tossed into salads, or mixed with other boiled vegetables for a nutritious boost.
Making Delicious Mushy Kerau
For a creamy and comforting side dish, follow these steps to make mushy Kerau. Begin by bringing a pot of lightly salted water to a boil over medium-high heat. Add frozen Kerau to the boiling water and let them cook for about 3 minutes, or until they are tender. After cooking, drain the Kerau and transfer them to a blender. Add a touch of cream, a bit of butter, and season with salt and pepper. Blend everything until you achieve a smooth, mushy consistency. This tasty preparation is perfect as a side dish or a warm snack.
Green Kerau are packed with essential nutrients, making them a great addition to your diet. They can be enjoyed in various ways, whether boiled or cooked. However, if you plan to use green Kerau in large quantities as a herbal supplement, it’s important to consult with a qualified healthcare provider. Always seek professional advice before making significant changes to your diet or treatment plan, especially if it involves replacing modern medicine with herbal remedies.
Nutritional Facts of Green Kerau
Green Kerau are a powerhouse of essential nutrients and offer a variety of health benefits. Packed with vitamins, minerals, and macronutrients, they are a valuable addition to any diet. Let’s explore what makes green Kerau such a nutritious choice.
A Nutrient-Rich Powerhouse
Green Kerau are not only delicious but also incredibly nutritious. For every 100 grams of green Kerau, you get about 81 calories, which provides a good energy boost. They are composed mostly of water, about 78.9 grams, helping to keep you hydrated. The carbohydrate content stands at 14.4 grams, which provides a steady source of energy.
In addition to carbohydrates, green Kerau contain 5.42 grams of protein. This makes them a great plant-based protein source, especially beneficial for vegetarians and vegans. They also offer 5.7 grams of dietary fiber, which aids in digestion and promotes a healthy gut.
Rich in Essential Vitamins and Minerals
Green Kerau are an excellent source of several important vitamins and minerals. Each serving contains 40 milligrams of vitamin C, which supports your immune system and skin health. They also provide notable amounts of B vitamins, including B1 (0.266 mg), B2 (0.132 mg), B3 (2.09 mg), B5 (0.104 mg), and B6 (0.169 mg). These vitamins play crucial roles in energy production, brain function, and red blood cell formation.
For minerals, green Kerau offer 1.47 milligrams of iron, which is essential for transporting oxygen in the blood. They also contain 25 milligrams of calcium for bone health, 33 milligrams of magnesium, and 244 milligrams of potassium, which help maintain various bodily functions. The Kerau are also rich in phosphorus (108 mg), copper (0.176 mg), zinc (1.24 mg), manganese (0.41 mg), and selenium (1.8 µg), all of which contribute to overall health and well-being.
Natural Sweetness and Low Sodium
Green Kerau have a natural sweetness due to their sugar content, which stands at 5.67 grams per 100 grams. Despite this, they are low in sodium, with just 5 milligrams, making them a heart-healthy choice. They also contain a small amount of vitamin A (38 µg) and folate (65 µg), both important for vision and cell growth.
In summary, green Kerau are a nutrient-dense food that can help meet various dietary needs. Their combination of vitamins, minerals, protein, and fiber makes them a valuable addition to a balanced diet.
Properties of Kerau /Green Peas
Green Kerau are packed with nutrients and special plant compounds that offer several health benefits. Let’s explore how these tiny green legumes can positively impact your health.
Boosts Antioxidant Defense
Green Kerau are rich in antioxidants, which are natural substances that help protect your cells from damage caused by free radicals. By fighting off these harmful molecules, green Kerau can contribute to overall health and vitality.
Reduces Inflammation
These Kerau may help reduce inflammation in your body. Inflammation is a natural response to injury or infection, but chronic inflammation can lead to various health issues. Consuming green Kerau might assist in calming this inflammation and supporting a balanced immune response.
Fights Bacteria and Fungi
Green Kerau have been shown to possess antibacterial and antifungal properties. This means they can help combat harmful bacteria and fungi, potentially reducing the risk of infections and supporting a healthy immune system.
Supports Blood Sugar Control
For those concerned about blood sugar levels, green Kerau might be beneficial. They may help manage blood sugar levels, which is especially important for individuals with diabetes or those at risk of developing it.
Promotes Heart Health
Green Kerau can be good for your heart. They have the potential to help manage blood cholesterol levels, which is crucial for preventing heart disease and maintaining cardiovascular health.
Potential Cancer Fighter
There is some evidence suggesting that green Kerau might have anticancer properties. This means they could help in protecting against cancer, although more research is needed to fully understand their role in cancer prevention.
Incorporating green Kerau into your diet can be a tasty and nutritious way to support your overall health. They offer a range of benefits, from boosting antioxidant defenses to promoting heart health and potentially protecting against disease.
Benefits of Green Kerau
Green Kerau are not just a tasty vegetable; they offer a range of health benefits that can support various aspects of your well-being. Here’s a closer look at how incorporating green Kerau into your diet might be beneficial.
Green Kerau and Blood Sugar Management
Green Kerau can be a helpful addition to your diet if you’re managing diabetes. They are high in fiber and have a low glycemic index, which means they can help keep blood sugar levels stable. Studies have shown that foods made with pea flour cause a slower increase in blood glucose levels compared to other foods. This can be beneficial for people with type 2 diabetes. However, it’s important to talk to your healthcare provider before making any changes to your diet, especially if you have diabetes.
Green Kerau for Weight Management
If you’re looking to manage your weight, green Kerau might be a good choice. Their high fiber content can help you feel full longer, which may reduce overall calorie intake. In trials, bread made with pea fiber extended feelings of fullness. While more research is needed to fully understand how green Kerau affect weight, their fiber content could be a helpful part of a weight management plan. As always, consult with a doctor or nutritionist before changing your diet.
Green Kerau and Heart Health
Green Kerau are beneficial for heart health due to their fiber content. A diet rich in fiber is linked to lower blood pressure and improved cholesterol levels. Studies have suggested that incorporating legumes like green Kerau into your diet can positively impact heart health. However, more research is needed to confirm these effects, so it’s wise to discuss any dietary changes with your doctor, especially if you have heart conditions.
Green Kerau for Digestive Health
Eating green Kerau can aid in digestion and help relieve constipation. Their high fiber content promotes regular bowel movements and supports gut health. Laboratory studies have shown that green Kerau positively affect intestinal bacteria and improve their function. If you have digestive issues, incorporating green Kerau into your diet might help, but it’s best to follow your doctor’s advice before making significant changes to your diet.
Constipation Relief:
Boiled green Kerau can help manage constipation by adding bulk to your stool and improving bowel movements. Here’s a simple way to prepare them:
Boil 1/4 to 1/2 cup of Kerau in twice the amount of water.
Drain and let them cool.
Eat them with a bit of salt and pepper or use them in other dishes.
Improving Appetite:
Green Kerau can also help boost your appetite. They stimulate digestion and can be particularly useful if you’re experiencing appetite loss. To prepare them:
Boil 1/4 to 1/2 cup of Kerau in twice the amount of water.
Drain and let them cool.
Season with salt and pepper or include them in your meals.
Supporting Weight Loss:
Green Kerau can assist in weight loss by improving digestion and balancing the body’s systems. Here’s how to prepare them:
Boil 1/4 to 1/2 cup of Kerau in twice the amount of water.
Drain and let them cool.
Add a pinch of salt and pepper or use them in your recipes.
In summary, green Kerau offer various health benefits, from managing blood sugar and supporting heart health to aiding digestion and weight management. While these benefits are promising, it’s important to consult with a healthcare professional before making significant dietary changes.
Precautions When Using Kerau
Safety During Pregnancy
When it comes to consuming Kerau during pregnancy, it’s always best to consult your doctor first. Some research suggests that Kerau might have effects that could interfere with pregnancy, so getting professional advice ensures you’re making the right choices for both you and your baby.
Guidelines for Pregnant and Breastfeeding Women
For pregnant and breastfeeding women, Kerau are generally safe to eat, but moderation is key. Green Kerau can be included in a balanced diet, but it’s crucial to check with your healthcare provider before making any significant changes to your diet. Your doctor can provide guidance on how much is appropriate and whether any additional precautions are needed.
Considerations for the Elderly and Children
The safety of green Kerau for the elderly and young children isn’t fully established. To err on the side of caution, it’s wise to consume Kerau in moderation. If you’re considering including green Kerau in the diet of an elderly person or child, it’s best to discuss it with a healthcare professional to ensure it’s a suitable choice for their specific health needs.
Interactions with Medications
There is limited information on how green Kerau might interact with medications. If you’re taking any prescribed medicine, consult your doctor about potential interactions between your medication and green Kerau. This will help you make informed decisions and avoid any possible adverse effects.
If you’re thinking about using green Kerau or any herbal supplements for health conditions, always speak with your healthcare provider first. Avoid self-medicating with herbs or supplements without professional advice to ensure safety and effectiveness.
Summarizing The Benefits of Kerau / Peas
1. Rich in Nutrients: Peas are packed with essential vitamins and minerals, including Vitamin K, Vitamin B1, manganese, copper, and phosphorus.
2. High in Protein: They provide a good plant-based protein source, which is important for muscle building and repair.
3. Contains Dietary Fiber: The fiber in peas helps support healthy digestion and prevents constipation.
4. Supports Weight Loss: Peas are low in calories and high in protein and fiber, which can help you feel full and satisfied, aiding in weight management.
5. Helps Regulate Blood Sugar: The fiber and protein in peas can help stabilize blood sugar levels, making them beneficial for people with diabetes.
6. Rich in Antioxidants: Peas contain antioxidants such as flavonoids, carotenoids, and phenolic acids, which help protect cells from damage.
7. Promotes Heart Health: The fiber and antioxidants in peas can help lower cholesterol levels and reduce the risk of heart disease.
8. Supports Immune Function: Peas are rich in Vitamin C, which boosts the immune system and helps the body fight off infections.
9. Improves Skin Health: The antioxidants and vitamins in peas can help reduce inflammation and improve skin health, potentially reducing acne and wrinkles.
10. Boosts Eye Health: Peas contain Vitamin A and carotenoids, which are important for maintaining good vision and eye health.
11. Promotes Bone Health: The Vitamin K and phosphorus in peas support strong bones and can help prevent osteoporosis.
12. Enhances Digestive Health: The fiber in peas aids in digestion and promotes a healthy gut by supporting beneficial gut bacteria.
13. Reduces Inflammation: The anti-inflammatory properties of peas can help reduce inflammation in the body, potentially alleviating symptoms of conditions like arthritis.
14. Supports Healthy Pregnancy: Peas provide essential nutrients such as folate, which is important for fetal development during pregnancy.
15. Aids in Detoxification: Peas help support the body’s natural detoxification processes, removing toxins and promoting overall health.
16. Improves Energy Levels: The nutrients in peas, including iron and Vitamin B, help boost energy levels and reduce fatigue.
17. Supports Healthy Hair: Peas contain vitamins and minerals that can promote healthy hair growth and prevent hair loss.
18. Regulates Blood Pressure: The potassium and fiber in peas help regulate blood pressure levels, supporting cardiovascular health.
19. Promotes Healthy Metabolism: The vitamins and minerals in peas support metabolic processes, helping the body convert food into energy efficiently.
20. Helps Manage Cholesterol: Peas can help lower LDL (bad) cholesterol levels and improve overall cholesterol balance.
21. Enhances Cognitive Function: The antioxidants and nutrients in peas support brain health and cognitive function, potentially improving memory and focus.
22. Supports Kidney Health: Peas have a low sodium content and are beneficial for maintaining healthy kidney function and preventing kidney disease.
23. Reduces Risk of Cancer: The phytonutrients in peas, such as saponins, may help reduce the risk of certain cancers by protecting cells from damage.
24. Aids in Wound Healing: The Vitamin C and protein in peas are important for tissue repair and wound healing.
25. Improves Bone Density: The combination of Vitamin K, calcium, and phosphorus in peas supports bone density and strength.
26. Enhances Mental Health: Peas contain nutrients that can help improve mood and reduce symptoms of depression and anxiety.
27. Promotes Healthy Blood Circulation: The iron and Vitamin C in peas support healthy blood circulation and prevent anemia.
28. Supports Joint Health: The anti-inflammatory properties of peas can help reduce joint pain and support overall joint health.
29. Aids in Weight Management: Peas are a low-calorie, high-fiber food that can help manage weight by promoting satiety and reducing overall calorie intake.
30. Enhances Overall Health: Incorporating peas into your diet provides a wide range of health benefits, supporting overall well-being and disease prevention.
Conclusion
In summary, green peas (Pisum sativum), commonly known as Kerau, are a nutritional powerhouse with a wide range of benefits and uses. Their rich content of proteins, vitamins, and minerals makes them a valuable addition to any diet, supporting overall health and well-being. Whether you enjoy them in salads, soups, or side dishes, green peas offer versatility and flavor.
However, while green peas are beneficial, it’s important to consume them in moderation as part of a balanced diet. People with specific health conditions or allergies should consult with a healthcare provider before making significant changes to their diet.
Incorporating green peas into your meals can enhance your nutritional intake, providing essential nutrients and supporting various aspects of health. With their ease of preparation and wide range of culinary uses, green peas are a smart choice for anyone looking to improve their diet and enjoy delicious, wholesome food.
Frequently Asked Questions About Peas / Kerau
What Nutritional Value Do Peas Offer?
Peas are packed with nutrients that are great for your health. They are loaded with phytonutrients, which include flavanols, phenolic acids, and carotenoids. These compounds are beneficial for overall health. Peas also provide essential vitamins like Vitamin K and Vitamin B1, along with important minerals such as manganese, copper, and phosphorus. This makes peas a nutritious choice for maintaining a balanced diet.
Are Dried Peas Beneficial for Health?
Yes, dried peas are very nutritious and offer numerous health benefits. They contain dietary fiber, vitamins, and proteins that can help lower cholesterol levels and regulate blood sugar. Additionally, the phytonutrients in dried peas have estrogenic effects, which might reduce the risk of certain cancers, including breast and prostate cancer. They are also useful in managing constipation and lowering blood pressure.
What Types of Peas Are There?
There are several varieties of peas, each with unique characteristics:
1. Garden Peas: These have inedible pods, so the peas need to be removed from the pod before eating.
2. Snow Peas: Known also as sugar peas, they have flat pods with tiny peas inside, and can be eaten cooked or raw.
3. Snap Peas: These have round, plump, edible pods with sweet peas inside.
Are Frozen Peas as Nutritious as Fresh Peas?
Frozen peas are nearly as nutritious as fresh peas. While fresh peas might have slightly more Vitamin B, frozen peas maintain their flavor, texture, and color better than canned peas. This makes frozen peas a good alternative when fresh peas are not available.
How Many Calories Are in Green Peas?
Green peas are low in calories, with just one calorie per gram. This makes them a great option for those looking to manage their calorie intake while enjoying a nutritious snack.
Can Peas Help Manage Diabetes?
Peas can be beneficial for managing diabetes. They are rich in alpha-lipoic acid, which helps increase glucose uptake in the body. Their antioxidant properties protect pancreatic cells from damage and can reduce the risk of complications related to diabetes.
Do Peas Cause Constipation?
Generally, peas do not cause constipation. However, if consumed in large amounts, they might lead to constipation due to their astringent and absorbent properties. Moderation is key to avoid any digestive issues.
Do Peas Cause Gas?
Yes, dried peas can cause gas. They contain certain types of sugars that may not fully digest in the intestines. Instead, these sugars are fermented by intestinal bacteria, leading to gas production and potential digestive discomfort.
Are Peas Good for Weight Loss?
Peas can aid in weight loss. They are high in fiber and protein, which can help you feel full and satisfied. When eaten as part of a low-calorie diet, peas can support weight loss by stimulating energy production and promoting healthy metabolic changes.
Are Peas Good for Heart Health?
Peas are beneficial for heart health. Their high fiber content helps lower blood pressure. Additionally, peas have antioxidant and anti-inflammatory properties that protect blood vessels from damage and prevent lipid peroxidation.
How Do Peas Benefit Intestinal Health?
Peas support intestinal health by improving bowel movements and relieving constipation due to their fiber content. They also encourage the growth of beneficial intestinal bacteria, contributing to better digestive health.
What Are the Benefits of Eating Raw Peas?
Raw peas are rich in phytochemicals, protein, fiber, and essential vitamins and minerals. They aid in digestion, help manage blood sugar levels, and offer protection against pancreatic cell damage and high cholesterol. Raw peas also reduce inflammation and help fight infections.
What Are the Benefits of Snow Peas?
Snow peas are low in calories, with only 42 calories per 100 grams. They provide essential vitamins and minerals, such as Vitamin A, iron, and folate, which contribute to heart health and overall well-being.
What Are the Health Benefits of Black-Eyed Peas?
Black-eyed peas offer impressive health benefits, including a reduced risk of cardiovascular diseases and lower levels of bad cholesterol (LDL). Including black-eyed peas in your diet can be particularly beneficial for those with high cholesterol or heart disease.
How Do Green Peas Benefit the Skin?
Green peas can be used in face masks to help with acne and wrinkles due to their protein and lecithin content. They also have anti-inflammatory properties that can address skin issues like dermatitis and inflammation, leading to healthier, clearer skin.
Reference
https://easyayurveds.com/ayurvedic-medicine-for-diarrhea/
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