TOP 5 HEALTH BENEFITS OF LENTILS SEEDS

health benefits of Lentils seeds

TOP 5 HEALTH  BENEFITS OF LENTILS SEEDS

Lentils gained popularity as a cheap meat substitute in the United States during World War II. Today, they thrive in the kitchen as a nutritious vegetable protein that can complement any meal or flavor.

 These gluten-free grains are loaded with good flour. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. If you're trying to find a quick, nutritious snack and wondering, "Is lentil soup good for me?" The answer is yes.


What are the types of lentils?

Lentils are edible seeds from the legume family. Like beans and peas, they grow in pods. The most popular types are: 


• Brown lentils (European lentils): The cheapest type of lentils, brown lentils are firm, making them an easy substitute for black lentils in burgers and soups.


• Green lentils (French lentils): These nutritious lentils remain firm after cooking. They are especially good in salads.


• Red lentils: The quickest to cook, these soft and sweet lentils turn mushy after cooking, so you can use them with mashed potatoes and Indian dals. 


• Black lentils: At their smallest, these lentils are almost like caviar. In fact, they are called Beluga lentils. 

5 reasons lentils are good for you


A little money is enough when it comes to the health benefits of lentils. A half cup of cooked lentils contains 140 calories and 12 grams of protein, as well as:

 
• 0.5 grams of fat. 

• 23 grams of carbohydrates.


• 9 grams of fiber. 

• 5 milligrams of sodium.


Lentils are high in protein, which helps build and maintain your muscles, bones, and skin. Protein can also help control your appetite and promote weight loss because it fills you up more than other foods.


Among beans, only soy has more protein. Eaten whole grains, lentils act as protein in the body, which is especially useful if you follow a vegetarian or vegan diet. Lentils are also gluten-free, making them a great choice for people with celiac disease.


1. Protect against disease

Research shows that regular consumption of lentils improves health and reduces the risk of chronic diseases such as diabetes, obesity, heart disease and cancer, especially breast cancer. Plant compounds (polyphenols) in lentils can have a particularly powerful effect.


Polyphenols can be anti-inflammatory, antioxidant (fights cell damage), and neuroprotective (maintains brain health). Studies also show that lentils can improve cholesterol levels in people with diabetes. And the slowness of lentils in affecting blood sugar (meaning lentils have a low glycemic index) can also help you avoid or manage diabetes. In general, herbs are associated with a reduced risk of cancer. The nutrients in lentils, along with their antioxidant properties, can help prevent cell damage and prevent cancer growth.   It is clear that those who follow the Mediterranean diet, which includes legumes such as lentils, can achieve better health results. 


2. Low Blood Pressure

Potassium helps prevent the damaging effects of salt, which can lead to high blood pressure (hypertension). A half cup of cooked red lentils contains more than 270 milligrams of potassium.
Their high protein content also makes lentils a great substitute for red meat, which has the added benefit of helping to control your blood pressure. A word of caution: lentils are low in some essential amino acids, so combine them with whole grains to round out your diet. 


3. Improve heart health

Folate protects your heart and promotes the formation of red blood cells. This is especially important for your baby's development if you are pregnant. Lentils are high in folate, iron, and vitamin B1, which also supports heart health. 

Lentils can be associated with a lower risk of heart disease, by reducing bad cholesterol and high blood pressure. One study found that eating lentils resulted in lower blood pressure than eating chickpeas, peas, or beans

 4. Increase your energy

If you're tired, a good iron pill can sometimes revive you, especially if you're anemic. Iron makes hemoglobin, the substance in your red blood cells that helps them carry oxygen around your body.


Half a cup of cooked lentils can provide 15% of your daily requirement of iron. If you follow a vegetarian or vegan diet, this information may make you feel like you have hit the iron jackpot.

5. Support your digestive system

Lentils are high in fiber which helps your digestive system work better and keeps the good bacteria in your gut. Fiber can also help reduce the risk of colorectal cancer.

What are the side effects of eating lentils?

Eat too many lentils or undercooked lentils and you will feel it - and everyone around you can hear it. Lentils, like some fruits and vegetables, contain fibers that are difficult for your body to break down. It also helps to produce good bacteria in your gut. But too much can cause ulcers and gas.

Are lentils safe for everyone?


Most people can eat lentils as part of their regular diet without any concerns. But lentils also contain natural compounds called anti-nutrients. These elements combine with nutrients such as iron and zinc, making them difficult for us to get to our body. Eating and cooking lentils can help reduce this effect.


You may also have a lentil allergy, especially if other grains like chickpeas give you an allergic reaction. It's not that new. In some parts of Europe, especially in Spain, lentils are more common than peanuts. A healthcare professional can help you determine if you have a food allergy or intolerance. If you want to add more lentils to your diet, talk to your provider about any other concerns. 

How to prepare lentils?

 
Lentils are easy to prepare and cook. Unlike many other beans, you don't need to soak dry lentils in water all at once. Just wash them to remove any dirt or debris. Throw away from me any meaning that is rotten or damaged.
You can buy whole lentils in their shells or split them and remove them. You can also find canned lentils


Red lentils cook quickly, usually in five minutes. Other types may need to be cooked for at least 20 minutes or more, so plan ahead. Put them in a pot covered with about half an inch of water and bring to a boil. Reduce heat and simmer uncovered. Check frequently and add water, if necessary. 

Try tossing lentils into salads or tossing them into soups, sauces or dips. Start your lentil palooza with these delicious and healthy lentil recipes: 


• Bistro Crispy Lentil Salad. 

• Lentil salad with fresh herbs.


• Bolognese of lentils.

 • Roasted Tomato Lentils.


• Salmon with lentils and mustard vinaigrette.

 Store dried lentils in a sealed container in a cool, dry place. They usually keep for about a year. After cooking, they will keep for about a week. You can also freeze cooked lentils for up to three months

 Get the health benefits of lentils

Lentils are a versatile, well-documented vegetable that provides a nutritional boost to any diet. Try them as a meat substitute or add them to soups and salads. Their high protein value and many nutrients make them essential for good health.

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