Lentils: 15 benefits and properties of these legumes
Lentils are legumes that provide a significant amount of minerals. In addition to vitamins and other compounds that make this food an excellent ingredient to combine and ingest on a daily basis.
Also, lentils have a great flavor. So it can be combined and prepared in a wide variety of dishes and thus enjoy the properties and benefits of these legumes. We have compiled all this information in this list.
All the benefits and properties that lentils have for the body
One of the many advantages that lentils offer is that they are inexpensive. This is because it is very economical to harvest them and, in addition, help to nourish the soil where they have been sown, thus contributing to the regeneration of the soil.
Unlike other legumes, lentils are very simple and quicker to cook. You don't even need to soak ahead of time, as is the case with beans. For these reasons and more, surely after knowing the benefits of lentils, you will include them more often in your dishes.
1. High protein content
Lentils have an important contribution of protein. It is even considered an alternative to any meat. However, the lentil lacks several amino acids necessary for the body. For this reason it is recommended to consume together with rice and wheat. In this way the minimum necessary consumption of protein is guaranteed.
2. Good fiber content
This legume can help regulate bowel function. And it is that although it does not have a considerable amount of fiber, unlike other legumes, lentils have among their benefits that of helping with intestinal transit. With the advantage that, since its amount of fiber is not so high, it does not produce flatulence and they are very fast to digest.
3. Vitamin B
Among the benefits and properties of lentils is its vitamin B content. In addition to folic acid, lentils have several B vitamins, such as B1, B2, B5 and B6. This helps to strengthen the nervous system. Although this property of lentils is lost when cooking them, so consuming them in sprouts could be an option to make the most of them.
4. Low in fat
Lentils can be included in a diet to lose weight. This is because they have a very low fat intake. Conversely, its content of vitamins and multiple minerals make lentils a very complete ingredient which helps to cover several of the daily nutritional requirements.
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5. Iron
Iron is a compound that is high in lentils. Due to this important property, its continuous and abundant consumption is recommended when people have iron deficiency. However, its consumption must be combined with some food with Vitamin C, to facilitate its absorption.
6. Energy input
These legumes provide a very good amount of energy. Another property of lentils is that they have a high concentration of carbohydrates. This has an effect on the body receiving a significant amount of energy that is also maintained for several hours without presenting peaks or dips. Without a doubt, lentils can be an ideal food for athletes.
7. Match
Lentils have an important phosphorus content. As we already mentioned, these legumes contain multiple minerals in significant quantities. One of them is phosphorus, which helps the neuronal synapse, balance the PH of the skin and in the formation of muscle tissues.
8. Magnesium
Magnesium helps the nervous system work properly. And lentils contain, among their many properties and benefits, this important mineral. In addition to helping the nervous system, it helps in general to strengthen the immune system. It is also involved in strengthening bones.
9. Source of antioxidants
Another important benefit of lentils is that they are a source of antioxidants. This property, found in various legumes, helps delay or reduce diseases related to the degenerative process of the organs. Also, during the growth stage, helps proper development.
10. Zinc
Any type of lentils has an important content of minerals such as zinc. The importance of this compound lies in the fact that it is what allows the correct absorption of vitamin A in the body. In this way you are helping to maintain healthy eyesight, as well as promotes hair growth and health.
11. Vitamin A
Lentils also contain vitamin A. As it is well known, this vitamin is closely related to visual health. This is because it has an antioxidant function that slows or decreases the degeneration of organs. But likewise, the vitamin A contained in lentils helps other organs of the body to delay the natural aging process.
12. Potassium
Potassium is also present in lentils. This important mineral helps eliminate excess salt and fluids in the body. Therefore, it can help prevent fluid retention and as a result help reduce the risk of hypertension. For this reason, including lentils in a balanced diet helps maintain health.
13. Calcium
Among the benefits and properties of this legume is its calcium content. That although it is not found in a particularly high quantity, as if it is present in other food, its balance of calcium with the rest of the minerals, make lentils a very full.
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14. They can help control cholesterol
Due to all its properties, lentils can help keep cholesterol levels low. The fiber, antioxidants and phytates contained in this legume are compounds that help absorb bad cholesterol before it reaches the blood. In addition to improving metabolism and the use of fatty acids.
15. A recommended food for diabetics
With some exceptions, lentils are recommended for people with diabetes. This is because thanks to the fiber it contains, and the high content of carbohydrates, they keep blood sugar levels very stable, providing energy. For this reason, diabetics can consume it to avoid fatigue.
Bibliographic references
Shyam S. Yadav, David McNeil, Philip C. Stevenson (Editors) (2007). Lentil: An Ancient Crop for Modern Times.
Bora, Pushkar Singh (2002). "Functional properties of native and succinylated lentil (Lens culinaris) globulins".