Peas
Overview
Peas provide plant protein, prebiotic fiber, and thiamine (B1), supporting gut health, neurotransmitter synthesis, and mitochondrial function. Thiamine (B1): Pork, sunflower seeds, salmon, peas, rice, lentils.
Within the BRAIN Diet framework, thiamine is essential for mitochondrial glucose metabolism in the brain leading to ATP production. Peas are part of the legume family with prebiotic benefits [1].
Key Nutritional Highlights
- Reports on neurological, Psychiatric, and Biochemical Aspects of Thiamine Deficiency in Children and Adults [1]
- Peas provide plant protein, prebiotic fiber, and thiamine (B1), supporting gut health, neurotransmitter synthesis, and mitochondrial function. [1]
- Thiamine (B1): Pork, sunflower seeds, salmon, peas, rice, lentils.
- Thiamine is essential for mitochondrial glucose metabolism in the brain leading to ATP production.
- Peas are part of the legume family with prebiotic benefits.
Food Context
Synergies
- Part of diverse legume intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Pair with grains for complete amino acid profile; grain-legume complementarity improves essential amino-acid coverage
Preparation
- Can be consumed fresh, frozen, or dried; fresh peas have higher nutrient content
- Soak dried peas to reduce phytates and improve mineral bioavailability
Essential Amino Acid Profile
Peas provide a strong plant protein source but are not a complete protein.
Notable amino acids:
- Lysine
Limiting amino acids:
- Methionine and cysteine (DIAAS ~65–70)
Protein pairing strategy:
Peas are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 81 kcal | — |
| Protein | 5.4 g | — |
| Total fat | 0.4 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 14.5 g | — |
| Sugars | 5.7 g | — |
| Fibre | 5.7 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Folate | 65 µg | 16.3% |
| Vitamin B1 | 0.3 mg | 22.2% |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
2 substances in this food
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
References
[1] Thiamine (B1): Pork, sunflower seeds, salmon, peas, rice, lentils; essential for mitochondrial glucose metabolism in the brain leading to ATP production. Dhir & Tarasenko 2019. Neurological, Psychiatric, and Biochemical Aspects of Thiamine Deficiency in Children and Adults