Lentils are edible seeds of the legume family. They are a good source of B vitamins, folate, iron and potassium. It also contains high levels of protein and fibre. There are different types of it, and it is widely consumed all over the world.
Benefits of eating lentils: (1) (2)
Nutritional value:
One cup (198 grams) of cooked lentils generally provides:
- calories: 230
- Carbohydrates: 39.9 gram
- Protein: 17.9 gram
- Fats: 0.8 gram
- Fibers: 15.6 gram
- Thiamine: 28% DV
- Niacine: 13% DV
- Vitamin B6: 21% DV
- Folic acid: 90% DV
- Panthonic acid: 25%DV
- Iron 37% DV
- magnesium: 17%DV
- Phosphorous: 28%DV
- Potassium: 16% DV
- Zinc: 23% DV
- copper: 55% of Daily Value
- Mangenese: 43% DV
- Lentils are a great source of health-promoting polyphenols. It has powerful antioxidant and anti-inflammatory properties with potential inhibitory effects on cancer cells.
- Lentils may protect the heart by supporting weight loss. Preventing the accumulation of homocysteine in the body, Improving cholesterol levels and blood pressure. Lentils are also an abundant source of fibre, folic acid and potassium. All of these nutrients support heart health.
- Lentils provide a large amount of folic acid. Which is crucial for preventing neural tube defects in newborns. Experiments have also shown that it reduces the risk of gestational diabetes.
- Iron deficiency is a common cause of fatigue. Not getting enough iron in the diet can affect how efficiently the body uses energy. There are two types of iron: Heme and nonheme. Plants provide non-heme iron, Lentils are a particularly good source. The body cannot absorb non-heme iron as well as heme iron. So, It is preferable to try to combine it with foods rich in vitamin C. such as citrus fruits, berries, and pepper, Which will improve absorption.
- Fiber in the diet helps increase feelings of fullness and reduce appetite. This can reduce a person’s overall caloric intake. Thus helping in weight loss.
- The high fiber content of lentils also helps maintain a healthy digestive system. This, in turn, prevents constipation and promotes regular bowel movements.
side effects: (1) (2)
- Lentils contain antioxidants such as trypsin inhibitors and phytic acid. Which reduces the absorption of some nutrients. Soaking and cooking lentils will reduce these elements. But regardless of that, You will still absorb the majority of the nutrients.
- Eating large quantities of it may cause flatulence and constipation because it contains fiber. So anyone who increases their fiber intake should:
- Drink plenty of fluids to prevent constipation.
- Eat it in small quantities at each meal.
- Increase intake gradually.
- These tips can help prevent digestive discomfort as the body adapts to the increased fiber.
- Lentils also contain fermentable carbohydrates (FODMAPs). Which may lead to gastrointestinal symptoms in those suffering from irritable bowel syndrome (IBS). Canned lentils are low in FODMAPs, It is usually tolerated by people who suffer from irritable bowel syndrome.
Prepared by: Dalal idris
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