11 Potential Health Benefits Of Pea Shoots

Potential Health Benefits Of Pea Shoots

It’s a fine day to find out about the potential health benefits of pea shoots.

What are pea shoots?

You know how every plant has that young, tender stage when it’s just starting to grow?

That’s exactly what pea shoots are for.

They’re the young leaves and tendrils of pea plants, usually harvested within 2-4 weeks of planting.

Now, the cool thing about pea shoots is that they pack this wonderful flavor that’s a bit like sweet peas, but also with this fresh, green, almost spring-like vibe.

Their texture is crisp yet tender, which makes them a really nice addition to salads.

They also do a great job sautéed or stir-fried, adding a sweet crunchiness that plays nicely with other flavors.

And get this—they’re nutritious, too!

They’ve got vitamin C, vitamin A, and folic acid, among other nutrients.

So not only do they taste good, but they’re good for you as well.

Here’s a list of the potential health benefits of pea shoots:

  1. Abundant In Vitamin C
  2. Loaded With Vitamin A
  3. High In Folic Acid
  4. Excellent Source Of Fiber
  5. Full Of Antioxidants
  6. Low-Calorie Food
  7. High In Iron
  8. Brims With Vitamin K
  9. Protein-Enriched
  10. Great Source Of Calcium
  11. Filled With Chlorophyll

Please keep reading if you want to learn more.

1. Rich In Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays many essential roles in our bodies.

And guess what?

Pea shoots are a nice source of this amazing vitamin!

Boosts The Immune System

Vitamin C is well known for its role in supporting a healthy immune system.

It stimulates the production of white blood cells, which are your body’s primary defense against infections and diseases.

And not only does Vitamin C stimulate the production of these cells, but it also helps them function more effectively while protecting them from damage by potentially harmful molecules like free radicals.

Assists In Collagen Production

When it comes to maintaining healthy skin, vitamin C is a real game changer.

It is a necessary component in the production of collagen, which is a protein that helps to keep our skin firm, flexible, and healthy.

Collagen is not only vital for the skin, but it also plays a key role in keeping our joints and tendons in good shape.

As we age, collagen production naturally slows down.

Consuming foods rich in vitamin C, like pea shoots, can help counteract this by supporting collagen synthesis.

Healthy And Vibrant Skin

With its antioxidant properties, Vitamin C can help protect your skin from damage, including from the sun’s ultraviolet rays and environmental pollutants.

It’s also been found to help reduce the appearance of wrinkles and improve overall skin texture.

Other Benefits

Beyond the immune system and skin health, vitamin C is also involved in other important bodily functions.

It helps with the absorption of iron, an important mineral necessary for red blood cell production.

Vitamin C also aids in wound healing and acts as an antioxidant, helping to protect our cells from damage.

So you see, by munching on some pea shoots, you’re giving your body a pretty nice dose of Vitamin C!

2. Packed With Vitamin A

Vitamin A is quite a superstar nutrient, and pea shoots are a good source of it.

This fat-soluble vitamin comes with a host of potential benefits:

Promotes Good Vision

Vitamin A is often associated with maintaining healthy eyesight.

It helps produce the pigments in the retina of the eye and contributes to good vision, especially in low light.

Moreover, it plays a vital role in preventing dry eyes and can help guard against conditions like age-related macular degeneration, which can cause vision loss in older people.

Boosts Immune System

Just like vitamin C, vitamin A is a real ally for your immune system.

It contributes to maintaining the health of our skin and the linings of our respiratory, gut, and urinary tracts, which are our body’s first line of defense against pathogens.

Plus, vitamin A influences the function and development of white blood cells, which play a critical role in the immune response.

Supports Cell Health And Growth

Vitamin A plays a crucial role in the growth and specialization of virtually all cells in the human body.

This includes the maintenance and function of our skin cells, the cells lining our gut, lungs, and reproductive tracts, and even our immune cells.

Skin Health

Vitamin A can also promote healthy skin.

It stimulates the production and activity of collagen, just like Vitamin C, and other proteins responsible for the structure, firmness, and elasticity of your skin.

This can potentially help slow down signs of aging and contribute to healthy, glowing skin.

Reproductive Health

It also plays an important role in reproduction, contributing to the health and functionality of the reproductive organs in both men and women.

Every bite of pea shoot you take gives you a little more of this fantastic vitamin.

Isn’t that something?

From vision to immunity to overall cellular health, Vitamin A has got you covered!

3. High In Folic Acid

Folic acid, also known as folate when it’s found naturally in foods, plays a very significant role in our bodies.

It’s a type of B vitamin that’s vital for a bunch of processes.

And you guessed it, pea shoots come packed with this valuable nutrient!

New Cell Creation

Folic acid is crucial for the body’s ability to make DNA and RNA, which are needed for new cell creation and division.

Every part of your body requires the continuous production of new cells to replace old and dying ones, so you can see how this nutrient is essential for overall health.

Especially Beneficial For Pregnant Women

Folic acid shines particularly brightly when it comes to pregnancy.

It’s vital for proper brain development and the formation of the spinal cord in the early stages of a baby’s development.

In fact, sufficient intake of folic acid is known to reduce the risk of neural tube defects, such as spina bifida, in newborns.

This is why doctors often recommend that women who are planning to become pregnant or are in the early stages of pregnancy take a folic acid supplement.

Heart Health

There’s more to folate’s magic, though.

It also helps convert the amino acid homocysteine into methionine in your body.

High levels of homocysteine in the blood are linked to an increased risk of heart disease, so by helping to reduce these levels, folic acid helps support heart health.

Supports Mental Health

There’s also evidence suggesting that folic acid can support mental health.

It may help alleviate symptoms of depression, and a deficiency in folate has been linked to poor responses to some antidepressant medications.

So, by including pea shoots in your meals, you’re doing a wonderful favor for your body.

Folic acid is truly a vital nutrient that keeps us healthy, right from cell creation to ensuring the proper development of babies, and much more!

4. Good Source Of Fiber

Let’s talk fiber!

It’s one of those things we all need but sometimes don’t get enough of.

Fortunately, pea shoots come to our rescue with a decent supply of this nutrient.

Digestive Health

Firstly, fiber plays a crucial role in maintaining a healthy digestive system.

Dietary fiber adds bulk to your diet, which can help regulate bowel movements and contribute to overall digestive health.

It can help prevent constipation and promote a healthy digestive tract.

By moving quickly and relatively easily through your digestive tract, it can help prevent issues like constipation and diverticulitis.

Feeling Full

Fiber has a unique superpower: it helps you feel satiated.

It tends to slow down the rate at which your stomach empties, meaning you feel full for longer after a meal.

This is particularly useful for those looking to manage their weight, as it can help curb overeating and snacking between meals.

Weight Management

Tying into the previous point, foods that are high in fiber can be beneficial for weight management.

They not only help you feel full, but they are also typically lower in fat and calories.

In the case of pea shoots, you get to enjoy a food that’s low in calories but high in nutrients—a win-win for those watching their calorie intake!

Blood Sugar Control

Fiber, particularly the soluble type, can slow the absorption of sugar, which can help improve blood sugar levels.

This is especially beneficial for people with diabetes, as it can prevent spikes and crashes in blood sugar levels that can lead to health complications.

Heart Health

Last but not least, a high-fiber diet is also known to lower the risk of heart disease.

It achieves this by helping to reduce levels of LDL cholesterol, the “bad” cholesterol, thereby promoting heart health.

So by nibbling on pea shoots, you’re really doing a solid job for your digestive system, your satiety levels, your weight management efforts, and more!

The power of fiber is seriously impressive, don’t you think?

📚 Sprouts And Microgreens—Novel Food Sources For Healthy Diets

5. Contains Antioxidants

Antioxidants are compounds that protect our cells from potential damage caused by harmful molecules known as free radicals.

Free radicals are produced naturally in our bodies through processes like metabolism, but they can also come from environmental sources like pollution, UV radiation, and unhealthy foods.

When there are too many free radicals, it causes a state called “oxidative stress,” which can lead to cell damage and has been linked to various health issues such as heart disease, cancer, and aging.

That’s where antioxidants come in, and lucky for us, pea shoots are a source of these amazing compounds!

Protecting Cells

Antioxidants neutralize free radicals by giving them the electron they’re missing, which stops their harmful chain reaction.

This is crucial to preventing the damage free radicals could do to our cells and DNA.

Anti-Inflammatory Properties

Many antioxidants also have anti-inflammatory properties.

Inflammation is a normal immune response, but when it’s chronic, it can lead to various health issues like heart disease and arthritis.

Antioxidants help reduce inflammation, contributing to overall health.

Skin Health

Recall how we mentioned that UV radiation produces free radicals?

Well, antioxidants can help protect your skin from this damage, potentially helping to prevent signs of aging and maintaining the health and appearance of your skin.

Long-Term Health Benefits

Some research suggests that a diet rich in antioxidants may contribute to long-term health benefits, such as reducing the risk of chronic diseases, including certain cancers and heart disease.

So, every time you munch on those tasty pea shoots, you’re also taking in antioxidants that are busy protecting your body from potential harm.

📙 Antioxidants may also be present in ozonated water. On this page, you can learn more about how it can benefit your health.

6. Low In Calories

The fact that pea shoots are low in calories but high in nutrients is one of the many reasons they’re such a great addition to a healthy diet.

Let’s delve into that a bit more.

Low-Calorie Food

If you’re watching your calorie intake or trying to lose weight, pea shoots are a fantastic choice.

They’re packed with flavor and nutrients, but they’re low in calories.

This means you can enjoy a good helping of pea shoots without worrying about going overboard on your daily calorie limit.

Feeling Full

Despite being low in calories, pea shoots can help you feel satisfied after a meal.

They’re high in fiber, as we’ve discussed, which can help keep you feeling full and satisfied for longer periods of time.

This can help you resist the urge to snack between meals and potentially consume too many calories.


Just because they’re low in calories doesn’t mean they’re low in nutritional value—far from it!

Pea shoots are packed with vitamins and minerals that your body needs.

They’re an excellent source of vitamin C, vitamin A, folic acid, and even some protein.

This makes them a nutrient-dense food, meaning you get a lot of nutritional bang for your caloric buck!

Versatility In Diet

The low-calorie nature of pea shoots also means they can be incorporated into a variety of meals without significantly increasing the overall calorie content.

You can add them to salads and stir-fries or use them as a garnish for soups and other dishes.

In short, pea shoots are a perfect example of a food that’s low in calories but big on flavor and nutrition.

Enjoying them as part of your meals can make eating healthily both easy and delicious!

7. Rich In Iron

Iron is an essential nutrient that plays a crucial role in our bodies.

It’s great that you’re interested in this, and yes, pea shoots can contribute to your iron intake.

Role In Hemoglobin Formation

Iron is necessary for the production of hemoglobin, a protein in red blood cells that transports oxygen from your lungs to all parts of your body.

Hemoglobin gives your blood its red color and makes up about two-thirds of the body’s iron reserve.

If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells, which can lead to iron deficiency anemia.

Energy Production

Iron also plays a crucial role in energy production.

It helps convert blood sugar into usable energy through its role in the electron transport chain, which generates ATP, or the “energy currency” of cells.

If you’ve ever felt unusually tired or fatigued, it could be because you’re not getting enough iron.

Supports Healthy Immune System

Iron is involved in the normal functioning of the immune system.

It promotes the growth of immune cells and their proper communication, which is necessary for these cells to effectively fight off infections and diseases.

Brain Function

Iron is necessary for normal cognitive function because it is involved in creating neurotransmitters, the chemicals that allow the brain and nerve cells to communicate with each other.

Regulates Body Temperature

Interestingly, iron is a crucial element in regulating body temperature and maintaining it at an optimal level where all body functions can operate with maximum efficiency.

By enjoying foods like pea shoots, you’re contributing to your iron intake, which, as you can see, plays a vital role in many bodily functions.

It’s one of those things you don’t hear about every day, but it’s working tirelessly behind the scenes to keep you healthy and energized.

8. Packed With Vitamin K

Vitamin K is another powerhouse nutrient, and it’s good news that pea shoots are packed with it.

Let’s talk more about what vitamin K does in our bodies:

Aids In Blood Clotting

Vitamin K is best known for its role in the clotting of blood.

It’s essential for the production of proteins needed for blood coagulation, a process that helps prevent excessive bleeding both inside and outside the body.

Without enough vitamin K, even a small cut could lead to serious blood loss.

Maintaining Strong Bones

But vitamin K’s role goes beyond just clotting blood!

It’s also important for maintaining strong and healthy bones.

Vitamin K activates certain proteins that help bind calcium to bones, improving bone density.

This is important for everyone, but particularly as we age and our bones naturally start to lose their density.

Heart Health

Vitamin K also contributes to heart health.

It helps prevent the calcification of arteries, which is when your blood vessels become stiff from too much calcium.

By keeping your arteries flexible and free from calcium buildup, vitamin K can help maintain healthy blood pressure and reduce the risk of heart disease.

Potential Role In Brain Health

Some research suggests that vitamin K may play a role in brain health as well.

It’s thought to be involved in the metabolism of sphingolipids, a type of fat that’s densely packed in brain cells, and its deficiency has been linked to cognitive decline, but more research is needed in this area.

So, isn’t it cool to think about how much goodness is packed into every bite of pea shoots?

From helping your blood clot to keeping your bones strong, Vitamin K is working hard for your health.

And by enjoying pea shoots, you’re making sure your body gets more of this amazing vitamin.

It’s another great reason to love these little greens!

9. Contains Protein

Despite their delicate appearance, pea shoots do pack a good amount of protein.

Let’s talk about why this is such good news, especially for those following vegetarian and vegan diets:

Protein Source

Protein is an essential nutrient that your body needs to function effectively.

It’s necessary for building and repairing tissues, making enzymes and hormones, and supporting immune function.

Even though pea shoots aren’t as high in protein as, say, a piece of steak or a cup of lentils, they do contain this vital nutrient.

It’s a nice bonus to their already impressive nutritional profile!

Vegetarian And Vegan Diets

For those following plant-based diets, every bit of protein counts.

Pea shoots can be a delightful addition to dishes, adding not only flavor and texture but also some plant-based protein.

They can help add variety and nutritional value to vegetarian and vegan diets.

Amino Acids

Proteins are made up of amino acids, some of which are termed ‘essential’ because our bodies can’t produce them; we have to get them from our diet.

While I don’t have the specific amino acid profile of pea shoots, they’re likely to contribute to your intake of these essential building blocks of protein.

Muscle Health

Protein helps in maintaining and building muscle mass.

So, consuming a diet adequate in protein from a variety of sources is important for everyone, not just athletes or bodybuilders.


Like fiber, protein can also help you feel fuller for longer.

It slows down digestion, keeping you satisfied after a meal and reducing the chances of overeating or unnecessary snacking.

This can be particularly beneficial for weight management.

In a nutshell, while you wouldn’t rely on pea shoots as your main source of protein, their contribution adds to the range of amino acids and overall protein intake in a diverse, healthy diet.

Plus, they bring so many other nutritional benefits to the table too.

They’re like the surprise bonus of your meal, and who doesn’t love a good surprise, right?

📚 Cyclic Nucleotide-Independent Protein Kinase From Pea Shoots

10. Good Source Of Calcium

Calcium is a big name in the nutrient world, and for good reason.

It’s vital for our bodies in many ways, and pea shoots can contribute to our calcium intake.

Let’s explore this further:

Bone Health

The most well-known role of calcium is its contribution to bone health.

A whopping 99% of the calcium in our bodies is stored in our bones and teeth, providing them with structure and strength.

A regular intake of calcium is necessary to maintain bone density and strength.

Muscle Function

But calcium’s role isn’t limited to just bones and teeth!

It’s also crucial for muscle function.

Calcium is required for muscle contraction, enabling movement and exercise.

Nervous System

Calcium plays a role in the function of the nervous system as well.

It helps in the transmission of nerve impulses, facilitating communication between the brain and the rest of the body.

Heart Health

Believe it or not, calcium is also vital for heart health.

The heart muscle needs calcium to contract and pump blood throughout the body.

Blood Clotting

Adding to the list of calcium’s roles, it’s also necessary for blood clotting.

Calcium helps start the process of turning soluble fibrinogen into insoluble fibrin, which is essential for blood clot formation.

While dairy products are often the first thing that comes to mind when we think of calcium, many plants, including pea shoots, also contain this important mineral.

So, by adding pea shoots to your meals, you’re giving your body a nice boost of calcium and supporting everything from your bones to your heart.

It’s just another way these little green wonders contribute to your health and well-being!

📙 Ogiri may be a good source of calcium as well. Learn more about how it can benefit your health on this page.

11. Rich In Chlorophyll

Chlorophyll, the pigment that gives plants their lovely green color, also packs a punch when it comes to potential health benefits.

And guess what?

Pea shoots are rich in this green goodness.

Here’s what it can do for you:


Chlorophyll is believed to help detoxify the body.

It binds to toxins and helps remove them from the body through waste.

It can bind with harmful chemicals and aid in their elimination from the body.

This detoxifying property has made it a popular component in “cleanses.”

Weight Control

Some research suggests that chlorophyll might help with weight control.

It’s believed to aid in controlling hunger and cravings, which could potentially help with weight management.

Additionally, since chlorophyll is found in low-calorie, nutrient-dense foods like pea shoots, you’re getting other benefits like fiber and various vitamins and minerals that also contribute to weight control.

Boosting The Immune System

Chlorophyll is also thought to boost the immune system.

It has antioxidant properties and promotes healthy gut bacteria, both of which contribute to a strong immune system.

Antioxidants help protect the body from damage by free radicals, and a healthy gut microbiome has been linked with a well-functioning immune system.

Skin Healing

Another interesting potential benefit of chlorophyll is its role in wound healing.

Some studies have shown that it might help decrease inflammation and kill bacteria when used topically, which could help wounds heal faster.

Blood Building

Chlorophyll has a molecular structure very similar to that of hemoglobin in human blood.

While it’s not a substitute for dietary iron or proteins necessary for blood health, some people believe that consuming chlorophyll-rich foods can help improve the quality of our blood, but more scientific evidence is needed in this area.

Remember, while pea shoots and other chlorophyll-rich foods have many potential benefits, they’re part of a balanced diet and healthy lifestyle, not a substitute for them.

💡 Conclusion

Who knew these tiny, delicate greens could offer such a wealth of benefits for our health?

From their impressive vitamin and mineral content to their antioxidant properties, protein content, and even their rich supply of chlorophyll, these green gems truly pack a punch.

Eating pea shoots can contribute to your intake of vitamin C, vitamin A, folic acid, and vitamin K, not to mention calcium, iron, and fiber.

These nutrients support everything from our immune system to our vision, skin health, digestion, blood clotting, bone health, and more.

It’s remarkable how much goodness can be found in such a humble plant.

If you’re looking to control your calorie intake or manage your weight, pea shoots can be your best buddies.

They’re low in calories but high in fiber, helping you to feel full without overloading on calories.

Plus, their protein and chlorophyll content may contribute to weight management and overall detoxification.

Moreover, for our vegetarian and vegan friends, pea shoots offer a source of plant-based protein, and for everyone else, they’re a tasty and nutritious addition to a diverse diet.

But remember, while these potential health benefits of pea shoots are certainly exciting, it’s important to note that they’re just one piece of the puzzle when it comes to maintaining a balanced, nutritious diet and a healthy lifestyle.

Enjoy them along with a wide variety of other fruits, vegetables, whole grains, lean proteins, and healthy fats to get a comprehensive range of nutrients.

In conclusion, pea shoots are small but mighty powerhouses of nutrition.

So, next time you spot them at your local market or grocery store, why not give them a try?

They might just become your new favorite greens.

Enjoy the crunch, savor the slightly sweet, fresh flavor, and bask in the knowledge that you’re doing something wonderful for your body.

Remember, every leaf, every bite, and every meal is an opportunity to nourish yourself.

So here’s to the power of pea shoots and the fantastic health benefits that they offer.

😊 My favorite potential health benefit of pea shoots is that they may contain antioxidants.

As you may already know, I find antioxidants and what they can do for our bodies fascinating.

However, I’m not too big on eating microgreens.

I should look into incorporating them more into my diet if they are this healthy.

What’s your favorite potential health benefit of pea shoots?

If you’re interested in other vegetables that are very beneficial to your health, you can read more here.

Please share this article with your family and friends if you find it useful.

Thank you very much, and stay healthy and safe!

👨‍⚕️ Safety First

It’s crucial to consider safety and suitability when discussing any food or supplement.

Let’s delve into some important points about pea shoots:

As we’ve discussed, pea shoots are packed with various nutrients and have several potential health benefits.

From being rich in vitamins A, C, and K to providing a good amount of fiber, iron, and even protein, these greens can make a beneficial addition to your diet.

However, it’s essential to remember that these are potential benefits.

Individual health impacts can vary based on numerous factors, including your overall diet, lifestyle, and specific health conditions.

Some of the health benefits attributed to pea shoots are based on anecdotal evidence and traditional uses.

While many people have found pea shoots beneficial, it’s important to note that scientific research may not have extensively confirmed all of these benefits.

Therefore, it’s always a good idea to do your own research and, importantly, consult with a healthcare professional, like a doctor or a registered dietitian, to get personalized advice based on your health status and nutritional needs.

Most people can enjoy pea shoots as part of a balanced diet without any issues.

However, if you have specific food allergies or intolerances or if you’re taking certain medications, it’s important to talk to your doctor.

Although allergies to pea shoots are not common, they could occur, especially if you have allergies to other legumes.

As with any food, if you’re pregnant or nursing, it’s a good idea to discuss your diet with your healthcare provider to ensure you and your baby are getting all the necessary nutrients.

Also, if you have certain medical conditions, such as those that might affect your ability to digest food, or if you’re taking medications that could interact with certain foods, you should speak with your healthcare provider before making significant changes to your diet.

To sum up, while pea shoots have a lot to offer, like any food, it’s crucial to consider your personal health situation.

Remember, the key to good health is a balanced, varied diet combined with regular exercise and a healthy lifestyle.

Pea shoots can be a part of this approach, but they’re not a magic bullet.

Always consult with a healthcare professional if you’re unsure, and enjoy exploring the exciting world of nutritious foods!

📋 Summary

Potential Health BenefitsDetails
Rich in Vitamin CVitamin C in pea shoots can help boost your immune system and assist in collagen production, promoting skin health.
Packed With Vitamin AThe generous amount of vitamin A in pea shoots supports good vision, a healthy immune system, and overall cell health.
High In Folic AcidPea shoots are high in folic acid, a nutrient vital for new cell creation, and they can be especially beneficial for pregnant women.
Good Source Of FiberAs a good source of fiber, pea shoots can help with digestion and keep you feeling full, which is beneficial for weight management.
Contains AntioxidantsThe antioxidants present in pea shoots can help protect your body from harmful free radicals, contributing to overall health.
Low In CaloriesBeing low in calories, pea shoots are a tasty way to fill up without consuming too many calories, supporting a balanced diet.
Rich In IronPea shoots are rich in iron, an essential nutrient for carrying oxygen throughout your body in your red blood cells.
Packed With Vitamin KThey are packed with vitamin K, which assists in blood clotting and maintaining strong bones.
Contains ProteinYes, even pea shoots contain protein, making them a beneficial addition to vegetarian and vegan diets and for those needing additional sources of this essential nutrient.
Good Source Of CalciumBeing a good source of calcium, pea shoots can contribute to maintaining strong and healthy bones, as well as other functions requiring this mineral.
Rich In ChlorophyllThey are rich in chlorophyll, which can aid in detoxification, potentially assist in weight control, and boost the immune system.

Be Healthy

I'm a health enthusiast that's struggling with arthritis and weight management.Sharing my journey through these "hopefully helpful" articles about the health benefits of anything to everything. 😊

Recent Posts