Health Benefits
of Lentils
The health benefits of lentils include a high protein content,
improved digestion, a healthy heart, diabetes control, control of cancer,
weight loss, a solution for anemia, and better electrolytic activity due to
potassium. It is good for pregnant women, the prevention of atherosclerosis,
and it helps in maintaining a healthy nervous system.
Lentils are edible pulses or seeds that belong to the legume
family. These lentils mostly consist of two halves covered in a husk. Both the
seeds are lens-shaped, which is probably why they are named Lens
culinaris in Latin. Lentils are also one of the oldest known
sources of food, dating back more than 9,000 years.
Lentils can be consumed with or without the husk. Prior to the
invention of milling machines, lentils were eaten with the husk. The husk
contains the highest amount of dietary fiber. After the milling process was
invented, the husk or skin was removed and the dietary fiber in lentils
disappeared. Some of the popular kinds of lentils include black lentils, red lentils,
brown lentils, mung bean, yellow split peas, yellow lentils, macachiados
lentils, French green lentils, black-eyed pea, kidney beans, soya beans, and
many more varieties. Each country has its own native group of lentils, which
are more or less similar and provide the same benefits.
Lentils with high protein content are considered a cheap source
of protein. They are a rich source of essential amino acids like isoleucine and
lysine. They are also a good source of micronutrients such as vitamins and
minerals.
Lentils are consumed much more often in Asian countries, particularly
India. India has the largest number of vegetarians and lentils can be a
substitute for meat in supplying the required protein. One very good way to
have lentils is after they have sprouted because sprouted lentils contain
methionine and cysteine. These two amino acids are very significant in
muscle-building and strengthening of our body. Methionine is an essential amino
acid that is supplied through the food and cysteine is a non-essential amino
acid that can then be synthesized.
Nutritional Value of Lentils
Lentils contain the highest amount of protein originating from
any plant. The amount of protein found in lentils is up to 35%, which is
comparable to red meat, poultry, fish, and dairy products. Lentils contain carbohydrates (15-25 grams per 100 grams). They are a
good source of dietary fiber and also have a low amount of calories. Other
nutritious components found are molybdenum, folate, tryptophan, manganese,
iron, phosphorous, copper, vitamin B1, and potassium.
Lentils are also another source of phytochemicals and
phenols. Both of these organic chemicals are known to provide health benefits,
but the mechanism behind their work is yet to be determined. Often, lentils and
meat are compared for their effectiveness and many people vote for meat as the
best source of protein. It is true that lentils do not contain all the amino
acids, but they do have less fat content when compared with meat.
Health Benefits of Lentils
Lentils, as an ancient food source, have been known to mankind
for a very long time. The cultivation of lentils is as old as early
agriculture. It provides lot of health benefits, which include the following:
Good for Muscle Generation: Our organs and muscles need a
constant supply of protein for repair and growth of the body. Lentils,
especially sprouted lentils, contain all the essential amino acids that are
needed by our body for good muscle-building and smooth functioning of the body.
Controls Diabetes: A study conducted by Anderson and
Bridges showed that in the various categories of foods, dietary
fiber was found to be high in the case of the legume family. Lentils, along
with beans and peas, belong to the legume family. Dietary fiber found
food such as lentils helps in controlling blood sugar levels. Dietary fiber
slows down the rate at which food is absorbed by the blood and thus maintains
the sugar level constantly.
Improves Digestion: As lentils contain high
levels of dietary fiber, it improves digestion if
consumed regularly. It also helps in easy bowel movement, resulting in
decreased constipation.
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Heart Health: Lentils,
with their negligible amounts of fat, are an ideal source of protein without
adding any extra fat to the body, thereby promoting a healthy heart. Lentils
contain magnesium, which helps in relaxing cardiovascular muscles and helping
to lower blood pressure.
Prevents Atherosclerosis: Research conducted by Xu, Yuan, and Chang at the
Department of Cereal and Foods Sciences in North Dakota showed that the
consumption of lentils provides a supply of antioxidants that decreased the
chances of developing atherosclerosis. Also, these antioxidants play a role in
neutralizing free radicals and thereby preventing cell and gene damage (aging).
Counteracting Cancer: Studies conducted by
Elvira González De Mejía & Valentin I. Prisecaru at the University of
Illinois have found that plant lectins, a separate type of plant protein
originating from foods like lentils, wheat, peanuts, peas, and soybeans have a
great influence on cancer cells. Research studies have shown that these lectins cause
cytotoxicity and apoptosis, which means that they have a great potential to
control cancer growth.
Good Source of Folic Acid: Lentils are a good source of Vitamin
B-complex, such as folate or folic acid. The consumption of folic acid by
pregnant woman helps in preventing birth defects. According to study by
Susan J Duthie, at the Rowett Research Institute in Aberdeen, UK, a lack of
folic acid often results in neural tube defects. Folate found in
lentils helps in the formation of red blood cells, is good for pregnant women,
and plays a key role in maintaining homocystine levels. It is also known to be
effective against hypertension and DNA damage, which may result in cancer.
Weight Management: Research studies
suggest that the regular consumption of lentils can help in weight control and
increase satiety.
Healthy Nervous System: It was long believed that micronutrients
such as vitamins and minerals did not have an effect on the functioning of the
brain. However, further research suggested that for the proper functioning of
the brain, vitamins and minerals are equally important. According to the research conducted by J.M. Bourre at the Department of
Neuro-pharmaco-nutrition at Fernand Widal Hospital in Paris, vitamins and
minerals found in lentils are helpful in optimum brain functioning.
High Iron Content: Lentils contain high amounts of iron, which
is needed by the body for optimum hemoglobin production. About 36% of the iron
of the Daily Recommended value can comes from eating 1 cup (200 grams) of
lentils every day.
Improved Electrolytic Activity: Potassium, one of the minerals found in
lentils, is regarded as a better substitute for electrolytic activity than
sodium. Many diseases have been associated with a high sodium content and a low
potassium content in the body. Apart from acting as an electrolyte, potassium
is also helpful for the functioning of a number of organs like the heart,
brain, and kidney.
Boosts Metabolism: Lentils are a good source of
many vitamins, including vitamin B3, which plays a significant role in boosting
the digestive and nervous systems. Vitamin B3 offers many other benefits,
including cholesterol control, a decreased risk of diseases like Alzheimer’s
disease, cataracts, osteoarthritis, and diabetes.
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