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Nutrition

Spring Clean Your Body With This Season’s Spring Green
Pea Shoots – The Changing Face of British Salad

Packed with vitamins A[1], C[2] and folic acid[3], Pea Shoots are a delicious, nutritious modern slant on the classic British garden pea. Lyndel Costain, B.Sc.RD, award winning dietitian and author of Super Nutrients Handbook, says, “Pea Shoots are a nutritious leaf with high levels of vitamin C and vitamin A. A 50g bag of these tasty greens offers more than half of the RDA for vitamin C, a quarter of the RDA for vitamin A and significant amounts of folic acid. It is great news that this healthy and simple to prepare British vegetable leaf is readily available to consumers.”

Seven time more Vitamen C than blueberries

Pea Shoots are low in fat and with just 9 calories per 50g bag and 14 calories per 80g vegetable portion (equivalent to a cereal bowlful), they are a delicious addition to any diet.  Quick to prepare they provide a tasty and convenient way to help people achieve their ‘5 a day’ – especially as they are ideal partners for other vegetables whether served hot or as part of a mixed salad. Daily salad eaters have also been found to have better intakes and blood levels of vitamin C, folic acid and carotenoids such as beta-carotene (which the body can convert to vitamin A) [4].  Variety is important as the health benefits of fruit and vegetables seem to come not just from their individual nutrients and antioxidants but from the way they interact with each other [5].

Eight time more Folic Acid than bean sprouts

Pea Shoots, like most vegetables and fruit, have a low energy density – or few calories per mouthful. Research carried out at Pennsylvania State University found that eating a large, mixed low fat salad as a starter meant that people reduced their calorie intake by 12% overall per meal, a saving of more than 100 calories [6]. As part of a healthy diet and lifestyle, the nutrients found in pea shoots can help to maintain health and well being throughout life [7].

Eight time more Folic Acid than beaFour time more Vitamen A than Tomatoesn sprouts

NutrientPer 100g*%RDA
Vitamin C (mg)69115%
Vitamin A (µg)40751%
Folic Acid (µg)5729%
Calories18**
Protein (g)3.1**
Carbohydrates (g)0.2**
of which sugars (g)0.2**
Fat (g)0.6**
of which saturates (g)0.1**
Fibre (g)2.0**
Sodium (g)0.02**

* Data analysis commissioned by Vitacress from an independent laboratory
** No EC RDA (Recommended Daily Allowance)

Key References

(1) Vitamin C is a powerful antioxidant that helps to protect the body from free radicals.

(2) Vitamin A from beta-carotene is important for the skin and helps keep the immune system healthy.

(3) Folic acid, known as folate in its natural form, is one of the B-group of vitamins. It is needed to make healthy cells and blood. It is also necessary for the development of the foetus/unborn baby.

(4)  Su LJ, Arab L (2006) Salad and raw vegetable consumption and nutritional status in the adult US population: results from the Third National Health and Nutrition Examination Survey. J Am Diet Assoc. 106(9), 1394-404.

(5) Liu RH (2004) Potential synergy of phytochemicals in cancer prevention: mechanism of action. J Nutr 134, 3479S-3485S.

(6) Rolls BJ et al (2004) Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 104(10), 1570-6.

(7)  Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Report No 41. London: HMSO, 1991

Nutrition