Benefits of lentils

Lentils: benefits for humans in cooked form

Lentils are one of the oldest crops used in nutrition. It is appreciated for its rich composition, pleasant taste and versatility in cooking. This product is often called a “superfood” due to its useful properties. Let’s understand what are the benefits and harms of lentils for human health, as well as how it is better to consume it.  

Benefits of lentils for the human body

Lentils are rich in protein, fiber, vitamins and minerals. Its inclusion in the diet helps to maintain health and cope with a number of diseases.  

Lentils contain B vitamins (B1, B3, B6, B9) that support the nervous system, as well as vitamin C and antioxidants that strengthen the immune system. It is rich in iron, magnesium, phosphorus, potassium and zinc, making it an essential food for cardiovascular, bone and skin health.  

Scientists highlight the following benefits of lentils:

  • For heart and vascular health. High levels of potassium and magnesium help lower blood pressure, while fiber clears excess cholesterol from the blood vessels, preventing atherosclerosis.  
  • Digestion and weight control. Fiber improves bowel function, prevents constipation and helps to gently cleanse the body. Lentils are low in calories, so they are often included in diets for weight control.  
  • Energy and immunity. Lentils are an excellent source of complex carbohydrates, which provide a prolonged feeling of satiety and supply the body with energy.  

Benefits of lentils for men

Lentils help in maintaining muscle mass due to their high protein content. Zinc and iron help in the production of testosterone and support reproductive health.  

Benefits of lentils for women

The iron in lentils helps prevent anemia, which is especially important during pregnancy and menstruation. Folic acid (B9) supports fetal health during pregnancy, and antioxidants help slow the aging process.  

What are the benefits of lentils for children

Lentils are a great food for children’s nutrition. Its proteins and amino acids contribute to the growth and development of the child, and the rich vitamin composition strengthens the immune system and nervous system.  

Did you know that about lentils?

  • Lentils were cultivated about 8,000 years ago in the Middle East. Its seeds have been found in ancient tombs in Egypt, as well as at archaeological sites in Turkey and Iran.
  • Lentils are mentioned in the Bible as the food of Jacob, who offered a bowl of lentil chowder to his brother Esau in exchange for primogeniture.  
  • Protein champion. Lentils contain up to 25% protein, making them one of the best sources of plant-based protein. This is especially important for vegetarians and vegans.  
  • Black lentils are the ‘poor man’s caviar’.” Black lentils, known as “beluga” lentils, get their name because of their resemblance to eggs. It is considered a particularly refined species.  
  • Quick to cook. Lentils cook faster than most other legumes. For example, red lentils cook for only 15-20 minutes and do not require pre-soaking.
  • Lentils are being researched as a promising food for astronauts due to their high nutritional value and ease of storage.  
  • Iron Richness. Lentils are one of the leaders in iron content among plant foods. 100 g of dry lentils contains about 7-8 mg of iron, which is useful for anemia.  
  • Environmentally friendly crop. Lentils do not require large amounts of water for cultivation and enrich the soil with nitrogen, improving its fertility.  
  • World leaders in production. The main producers of lentils are Canada, India and Turkey. In Canada, lentils are considered a major export product.  
  • Symbol of wealth. In Italy, lentils are traditionally served on New Year’s Eve as a symbol of wealth and prosperity due to their resemblance to coins.

Benefits of lentils in different forms

Here are tips on how to cook lentils with benefits:

  • Boiled lentils. It is considered the most useful, as it retains the maximum nutrients. It is easily digested, improves digestion and satiates the body.  
  • Raw lentils. Raw sprouted lentil seeds are rich in enzymes and vitamins that boost metabolism. However, raw lentils can be hard on the stomach, so they should be consumed in moderation.  
  • Braised lentils. Braising is a versatile cooking method that preserves the nutritional properties and makes the product soft.  
  • Lentil soup. Lentil soup is a popular diet dish. It is nutritious, low in calories and easy to digest, making it an ideal choice for health-conscious people.  
  • Lentil porridge. Lentil porridge helps satisfy hunger and supplies the body with slow carbohydrates, providing energy for a long time.  

Red and orange lentils

Red and orange lentils are quicker to cook and easier for the body to digest. They are rich in iron, which makes them especially beneficial for people with anemia.  

Lentils and diet

Lentils are popular in dieting due to their low calorie content and ability to satiate for a long time. It is often used in vegetarian diets as a source of vegetable protein.  

Possible harm of lentils

Despite its many health benefits, lentils can be harmful in some cases. Excess fiber: can cause abdominal bloating and intestinal discomfort. Contraindications: not recommended for kidney disease and urolithiasis due to high purine content. Allergies: rare but possible cases of individual intolerance.  

Lentils are a universal product that benefits the human body. It can be prepared in various forms, including soups, porridge and stews. However, it is important to observe the measure and take into account the individual characteristics of the body.
To learn about the benefits of other products, go to the Benefits food page.

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