Health Benefits of Lentils – Lentils are one of the oldest in history, and cultivated Since the early 7000 BC in Egypt, and the plant is still relatives with Papilionaceae. This plant can reach a height of 40 cm. Lentil beans cannot be eaten raw, but this bean seed must cook before eating.
Lentil size, color, and taste depending on where they cultivated and which can be divided into two main groups: Small Lentil grains and big lentils. In America and Europe, lentils are very in love, and the most famous is the small species that called Castelluccio lentils, reputedly the kind that is very popular because it is delicious.
Nutritional Value in Lentils
Lentils Beans formed from water 10%, 22.7% protein, 13% fiber, 50% carbohydrate, ash 2.60% and 2% sugar, and there are also some of the minerals in Lentils such as potassium, phosphorus, and magnesium are the most abundant followed by calcium, sodium, iron, zinc, manganese copper, and selenium.
For vitamin content, Lentils contain vitamin B, namely vitamins B1, B2, B3, B4 and B6, vitamin E, vitamin C, K, J, in a slight percentage. While the sugar content is divided into fructose, maltose, and sucrose.
Red Lentils are free of cholesterol, and this is a food recommended in the diet of children. Finally, Lentils have benefits for digestive health, in the absence of cuticle that covers them, so it is simple to digest and does not cause intestinal problems. Every 100 grams of beans Lentils have a calorie intake of 298 calories.
Great Benefits of Lentils
This type of nuts is recommended by dieticians because the health benefits of lentils are enormous. These nuts contain a high percentage of phosphorus and potassium. So, this is so easy to digest and contains no fat that produces cholesterol. Another factor that is very important to eat lentils is not contained gluten and should be considered an excellent food for coeliacs,
Lentil beans are considered among the beans that contain more antioxidant properties high content of isoflavones. Isoflavone is a great ally in preventing or inhibiting the growth of several types of cancer.
Like nuts, in general the health benefits of lentils is significant. It’s due to rich in vegetable protein and lentils is the best alternative to foods that come from animals with cholesterol content, they can be eaten as a substitute for meat and fish dishes.
The high content of dietary fiber in lentils helps to regulate intestinal activity and to control the level of cholesterol in the blood. The fact that very few lentils contain unsaturated fats makes it possible to take precautions to several cardiovascular pathologist.
Finally, the health benefits of lentils are slow down the absorption of carbohydrates by the body as a relief to those who suffer from diabetes. It’s because the sugar of digestion are digested by the body very slowly so as to avoid blood glucose peaked.
Lentils red beans also known as miju in Egypt is widespread in the Middle East. Here, this is usually sold without bark (peeled). These vegetables are very low in fat and contain a little of “good fats” known as Omega 3.
Incredible Health Benefits of Lentils
1. May Fasten Muscle
One of the health benefits of lentils is muscle tone. Lentils contain protein which is important for building muscle and repairing the body. This benefit will be maximized in the sprouted lentils.
These lentils contain all the essential amino acids which are essential for growth. Essential amino acids function for muscle formation and smooth body functions.
2. Controls diabetes
Another benefit of lentils is being able to control the rise in blood sugar. Vegetables from the legume family are very rich in protein, and lentils are a grain that belongs to the legume category.
Fiber-rich foods such as lentils are able to control the rise in blood sugar, not only rich in protein but also rich in fiber. Fiber is useful in slowing down the process of absorption of food by the blood and this will maintain a constant stability of blood sugar.
3. Good for improving digestive health
As we know that lentils are rich in fiber, so it is a good food for digestion.
Fiber aids bowel movement and facilitates the elimination of waste. Eating lentils can sometimes cause gas and bloating, but you can soak them first so they are easier to digest.
4. Good for heart health
Lentils are grains that are rich in protein and low in fat, so they are good for heart health. Lentils are foods that contain magnesium, potassium, and both are beneficial for relaxing the heart muscles. These foods are also useful in lowering blood pressure.
5. As an anti-cancer food
Research shows that the content of plant lectins, which are similar to vegetable proteins, can provide benefits in influencing cancer cells. Similar lectins are also present in other types of legumes such as wheat, peanuts, peas, and soybeans.
Research says that lectins cause cytotoxicity and apoptosis, that is, lentils have a great influence on the destruction of cancer cells.
6. Can prevent Atherosclerosis
Health benefits of lentils to prevent atherosclerosis. A study conducted by Dr. Xu at the Department of Cereal and Foods Sciences in North Dakota, USA says that consuming lentils is the best way to include antioxidants that are beneficial for preventing the development of atherosclerosis.
The benefits of antioxidants are to neutralize free radicals and prevent cell and gene damage.
7. Benefits of lentils as a source of folic acid
If you consume foods rich in folic acid, then this is one of the best choices to meet the body’s nutritional needs for folic acid. It is a good source of B complex vitamins.
For pregnant women, folic acid is very important to prevent smallpox birth. Research shows that lack of folic acid supply for pregnant women can cause neural tube defects.
Lentils are grains that are rich in folic acid, this is also important in maintaining the stability of homocysteine. Folic acid is also known as an important substance in fighting hypertension and DNA damage, so it can also prevent cancer.
8. Good for nervous system health
It has long been believed that micro-nutrients such as minerals and vitamins do not affect brain function.
But recent research shows that for the proper functioning of the brain, vitamins and minerals have their own influence. The vitamins and minerals in lentils are essential for the optimal functioning of the brain. This is according to the results of research conducted by J.M. Bourre at the Department of Neuro-pharmaco-nutrition at Fernand Widal Hospital in Paris.
9. Help lose weight
Lentils are a grain that is rich in fiber, which if consumed regularly can help with weight control and can increase satiety.
Well, fiber-rich foods like lentils contain a lot of fiber which can fill you up. This will reduce your snacks and your meal portions.
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10. Possibly contains iron
The potential iron content in lentils is very high, and this is important for producing sufficient hemoglobin. By eating only 200 grams of lentils per day, we have included about 36% iron.
11. Increase body metabolism
Lentils are foods rich in vitamins including vitamin B3, which benefits are to improve digestion and the body’s nerves.
Among the benefits of B vitamins is controlling cholesterol and lipids.
Side Effects of Lentils
Lentils are not only rich in health benefits, they are also the best substitute for meat, fish and poultry. However, this grain also has drawbacks or some side effects.
Lentils are the same as soybeans, and peanut butter which if eaten continuously can cause kidney stones. This is due to the high concentration of oxalic acid in lentils. If you have kidney stones, then you should stay away from lentils.
Besides the risk of kidney stones, eating too many lentils can also cause kidney problems due to excess protein. The average body requirement for protein is 0.8 grams per one kg of body weight. If you consume protein-rich foods in excess, it can suppress the kidneys in removing excess protein from the body.
If the kidneys are constantly removing protein it can cause damage to the kidneys.
Another side effect of lentils is that they cause gas. Eating fiber-rich foods if not balanced with adequate water, it can cause gas buildup.