Why are lentils good for you? Why should we consume lentils at least once a week ?! This vegetable with its impressive composition should be on your table at once. In today’s article, we will get acquainted with all its benefits for our health.
Origin of the lentils
Lentils belong to the family of legumes along with beans, peas, chickpeas, etc. People have been using it since time immemorial, today its use is widespread throughout the world.
Would you cook and consume lentils more often if you knew all the nutritional benefits of this grain food. Archaeological excavations near present-day Syria have uncovered hermetically sealed vessels filled with lentils.
This indicates that lentils were considered a valuable product of nature before our era. It is difficult to determine exactly when these grains became primary in the human diet.
But archaeologists have unearthed a large grain store within an ancient site dating back to 6,800 BC. Given this long journey through the history of mankind, it may be strange that few today are aware of the health benefits of consuming regular lenses.
The ancient wise peoples of the Asian continent recognized all the benefits of this precious legume. That is why even today the recipes for delicious preparation of lentils are part of the tradition of those areas.
Be creative and brave in cooking and prepare the lentils according to different recipes, combining it with other health products.
Eat lentils and count on numerous health benefits.
Nutritional value of lentils
It is usually available in the market in green and red.
Both types have almost the same nutritional value, with greens having slightly fewer carbohydrates and therefore fewer calories;
At the same time, red lentils have more proteins. It takes about 30 minutes to prepare a green lentil and 20 minutes for a red one.
Red lentils contain the highest levels of protein of all legumes.
200g cooked lentils contain the following ingredients:
| Calories | 229 |
| Fat | 75 g |
| Cholesterol | 0 mg |
| Carbohydrate | 40 g |
| Protein | 18 g |
| Iron | 6.6 mg |
The lens is present in different variants, ie shapes, and colors: red, brown, black, and green. But they all have a similar nutritional value.
This legume is especially rich in protein (one of the richest plant foods in protein). It is also rich in fiber, iron, and other components with a range of beneficial effects for our body.
Additionally, it is easy to prepare and has a very low price. This makes lentils perhaps the most accessible source of protein from food.
It’s time to find out what the best benefits of consuming lentils are.
10 Benefits of Lens Consumption
Lowering cholesterol levels with lentils
That’s right, lentils are a great food to have less cholesterol and its normalization, and here’s why. You can think of lentils as a kind of blood filter in your body.
Because it contains high levels of soluble fiber, it is the key to how buckwheat helps lower cholesterol levels. This significantly reduces the risk of heart disease and stroke.
Protein intake by eating lentils
Red lentils contain the highest level of protein of all legumes. One serving of lentils contains an amazing 17.8 grams of protein, which is really great for humans.
This amount of protein is enough to meet 38% of a person’s daily protein needs.
Lentils are extremely nutritious food
Lentils often underrated, although, for a very low price, you get a product rich in a range of essential nutrients.
In essence, this food can be considered a super-food. For example, lentils are a product that, in addition to a high percentage of protein, also contains B vitamins.
Do not forget to mention magnesium, zinc, iron, and potassium in significant quantities. The 25% protein composition and a solid amount of iron, make lentils a good substitute for meat products.
This is very important for vegetarians. In addition, lentils contain plant components called phytochemicals.
Phytochemicals can have a protective effect against many chronic diseases, such as cardiovascular disease and type 2 diabetes.
Cardiovascular health with a lens
Buckwheat is a rich source of fiber, folic acid, and potassium. These are nutrients that are important for heart health.
According to the US Heart Service, increased fiber intake can lower LDL cholesterol levels or so-called “bad” cholesterol.
In addition, fiber has been shown to be successful in preventing disease progression in already diagnosed patients.
When an individual replaces meat with fiber-rich plant foods, such as buckwheat, it significantly reduces the risk of heart disease.
Studies show that lentil potassium, calcium, and magnesium can naturally help reduce high blood pressure.
Buckwheat is an important element in the diet plans recommended by medical professionals for those suffering from high blood pressure.
A healthy heart with lentil folic acid
Buckwheat is an excellent source of folic acid and magnesium, which are of great importance for the vitality of the heart. Folic acid lowers homocysteine levels, a serious risk factor for heart disease.
Magnesium improves blood flow, oxygen, and nutrients in the body.
Especially if you are active in sports, eating lentils will keep your heart happy and healthier.
According to some relevant institutions, buckwheat is considered one of the best sources of potassium, generally available in food.
Potassium through lentils for better health
Potassium is an essential nutrient for the heart, especially for controlling blood pressure. It can help reduce high blood pressure.
Many studies have shown that it can lower blood pressure by as much as 30% less than a heart attack.
Despite the great importance of this mineral, there is a large deficiency of potassium in the daily diet of a large part of the population.
In addition to potassium, lentils contain another important mineral for cardiovascular health and the body in general, and that is magnesium.
An excellent source of folic acid or vitamin B9
Folic acid has many important functions in the body, for example, it supports cell division, DNA production. It should be noted that vitamin B9 deficiency can be especially dangerous in pregnant women.
200g lentils provide up to 90% of the daily requirement for this vitamin. It is crucial in preventing brain disorders that can occur in the fetus and later lead to mental illness in newborns.
Studies also show that folic acid is important in reducing gestational diabetes. Gestational diabetes develops during pregnancy.
The recommended value for B9 in pregnant women is 400mcg.
Lentils are a great food for digestive health and weight loss
Adequate fiber intake from the diet is a very important factor for weight loss, but also for digestive health in general.
The importance of fiber for the health of the intestinal microflora, and thus for the overall health of a man is great.
Among the most important positive effects of fiber are: maintaining the health and perlistatics of the small and large intestine.
Other benefits of fiber include nourishing the beneficial microflora, ensuring the gradual release of glucose into the blood, and lowering “bad” cholesterol in the blood.
Also, by binding water, fiber provides a prolonged feeling of satiety. In addition, more and more studies provide data on the role of fiber in optimizing the intestinal microflora, and through it to the overall health of the body.
They thus reduce the risk of developing cardiovascular, malignant, obesity, and type 2 diabetes.
In addition, the high percentage of protein reduces the secretion of the so-called. hunger hormone – ghrelin.
Food suitable for diabetics, but also for diabetes prevention
The high percentage of protein and fiber makes lentils food with a low glycemic index.
That is, buckwheat is a food that does not make glucose “peaks” in the blood, and then not steep drops that would cause intense hunger. Foods like lentils help in weight loss, but also the prevention of obesity.
Preventing obesity, as one of the main risk factors for developing type 2 diabetes, is in fact indirectly preventing diabetes.
Lentils promote vigor
Red lentils are an excellent source of iron for our body.
It is especially recommended for women during the menstrual cycle when they are exposed to iron deficiency in the blood.
It is considered to be far healthier than red meat because unlike meat it does not contain calories and fat. Hemoglobin is an integral part of the enzyme system for energy production and speeding up metabolism,
So feel free to make yourself a portion of deliciously prepared lentils, it is always a good idea for the daily meal menu.
For better absorption of plant iron, it is good to eat this food in combination with foods rich in vitamin C.
Such foods are citrus fruits, berries, and peppers.
Good bone food
Lentils are a food rich in calcium. This mineral is essential for bone metabolism, muscle and nerve function, but also for proper blood clotting.
Along with vitamins K and D and some other minerals like phosphorus (which is also rich in buckwheat), magnesium, etc., it plays a key role in maintaining bone health.
As in the prevention of certain common bone diseases, such as osteoporosis.
All types of lentils
In the markets, you can find several types of lentils, which are intended for different types of dishes. Green lentils have a mild taste of black pepper.
It remains al dente after heat treatment, so it is considered an ideal choice for different salads.
Before cooking, it is desirable to stay in water for a while, and then heat it for about 45 minutes.
The yellow lens requires short heat treatment, ie about 20 minutes. It goes well with oriental spices such as turmeric, curry, and cayenne pepper.
It is used to make stews, sauces, and spreads. Red lentils have a mild and slightly sweet taste and boil very quickly – in 15 – 20 minutes.
As it is easy to digest a lot after heat treatment, it is used for thickening soups and various stews.
It is very easy to make puree and sauce. Brown lentils are very flexible food.
It combines well with olive oil and tomatoes, so it can be used to prepare everything – from spreads and sauces to salads and stews.
On average, boil for about 45 minutes. Black lentils go well with garlic and bitter vegetables.
Requires long-term heat treatment, ie cooking for a minimum of 30 – 40 minutes.
The internet is flooded with different recipes for making all kinds of lenses.
Conclusion
Buckwheat is a food with excellent nutritional composition, which promotes many benefits for our health.
There are several types of lenses (red, black, green, yellow, brown), but all are approximately equal in composition.
One serving of lentils contains an incredible 17.8 grams of protein.
Lentils, in addition to being high in protein, also contain B vitamins, magnesium, zinc, iron, and potassium.
Lentils offer many benefits: a healthier heart, less sugar, more energy, healthy bones, and more. In any case, a great solution that we should use in the daily diet menu.
