It’s always a pleasant surprise when some of the tiniest gifts that nature has to offer— like seeds, nuts, and little green peas— deliver some of its most powerful benefits. This week, we’re sharing our love for humble peas, which get far too little attention, we think, given their major health and skin benefits. Read on for more reasons than you knew you needed to put peas on your grocery list or plant them in your garden this season.

Peas Nutrition

When we talk about peas, we’re usually referring to English peas, which grow in a pod and need to be shelled (removed) from the pod before eating. These types of peas are generally sweet (especially when fresh or flash frozen), inexpensive (even when purchased organic) and easy to prepare. Buy them frozen and warm them for a sweet, bright green side dish, or throw them into your stir-fries and soups at the end of cooking, just to give them enough heat to thaw without taking away from their delicate flavor. Said flavor can be enjoyed raw too, especially during the spring and early summer, when peas abound.

Other varieties of peas, like sugar snap and snow peas, have a sweet, edible pod, and often a bit more fiber and vitamin C.

Fresh or cooked, peas offer nutrition to your skin in the form of protein, vitamins C and A, and a range of minerals and B vitamins. One serving of peas contains half your daily needs for vitamin C, a key skin vitamin that helps protect against skin damage and aging, and support collagen production. The vitamin A content of peas is even higher, about 70% of your daily needs in one cup. This helps with skin cell turnover and cell repair.

Pea protein is on the rise as a nutrient-dense, vegan and vegetarian-friendly protein source that helps stabilize blood sugar and keep you feeling full. Because peas contain the anti-nutrient phytic acid, some sources suggest looking for a fermented pea protein that will be more easily digestible. One cup of cooked peas contains 8 grams of protein and 14% of your daily needs for iron, as well as an impressive range of B vitamins that help your body manage stress, as well as repair cellular damage and produce energy. The insoluble fiber in peas assists in healthy elimination, as well as a feeling of fullness, and supports your microbiome.

Have you tried?

Pea shoots are usually only available in the spring, but they make a sweet, nutrient-dense add-in for salads and other dishes. Try them too!

We want to hear from you!

What’s your favorite way to eat peas?

Where can you add more of these skin-friendly vegetables in your diet?