Lentils are one of the first foods cultivated ever. Consumed since prehistoric times and is believed to come from Central Asia.
Originally, they were considered the food of the poor. But later, it was found that the health benefits from their consumption are important and the powerful, natural combination of protein, fiber, and metals are very important in vegetarian diets.
Lentils, like other beans, are rich in fiber, both soluble and insoluble fiber provides 15 grams-in just 1 cup-which help reduce cholesterol and prevent constipation.
Additionally, contribute to heart health (protection of coronary and cardiovascular disease), not only because of fiber, but also because of the significant amounts of folate and magnesium containing.
In addition to their beneficial properties in the digestive system and the heart, are particularly important for the management of disorders of blood sugar, prevent blood sugar levels to rise rapidly after a meal.
Still, they are a very good source of protein. Fifty grams of lentils contain as much protein and 67 grams of beef and contain almost all the essential amino acids the body needs to use the proteins. Only two are absent, but combining the lentils with other vegetables, such as corn and spinach, we can get a complete protein.
Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates.
Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
The iron content is particularly significant for young people and pregnant women.
One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
There are several ways on how to include lentils on your diet.
- Add cooked lentils to your favorite salad.
- Give dips a boost by adding red lentils to salsa or green lentils to guacamole.
- Purée into soups for a thick, creamy consistency.
- Finally just stew lentils simply with garlic, onion, celery, tomatoes.
Lentils – 100g
Fat 1,1 g
Protein 25,8 g
Cholesterol 0,0 mg
Water 10,4 g
Vitamin A 39,0 IU
Vitamin C 4,4 mg
Vitamin E 0,5 mg
Thiamin 0,9 mg
Riboflavin 0,2 mg
Niacin 2,6 mg
Folate 0.479 mg
Choline 9,8 mg
Calcium 96,4 mg
Iron 7,5 mg
Magnesium 122 mg
Phosphorus 451 mg
Potassium 955 mg
Copper 0,5 mg
Sodium 6,0 mg
Zinc 4,8 mg