HEALTH BENEFITS OF LENTILS

One of the benefits of lentils lies on the fact that lentils is one of the foods for the blood and also one of the oldest foods health beneficial values. They are native to the Egyptians and also grown in Palestine. Millions of Indians today depend on this food because of its fulfilling valuable nutritional role.

Lentils being a source of proteins and Iron, vegetarians find them very healthful than animal-based foods. Primary producing nations are Turkey and India.

The fruit consists of two pods holding one or two seeds, lentils.

(HEALTH BENEFITS) Lentil Composition

Raw edible portion per 100 grams is composed of the following:

Protein = 28.1 g

Carbohydrates = 26.6 g

Vitamin A = 4.00 μg RE

Energy = 338 kcal = 1413 kj

Fibre = 30.5 g

Vitamin B₁ and B₂ = 0.475 mg and 0.245 mg respectively

Niacin = 6.80 mg NE

Vitamin B₆ = 0.535 mg

Folate = 433 μg

Vitamin C = 6.20 mg

Vitamin E = 0.330 mg ∝-TE

Calcium = 51.0 mg

Phosphorus = 454 mg

Iron = 9.02 mg

Magnesium = 107 mg

Potassium = 905 mg

Zinc = 3.6 mg

Fat = 0.960 g

Cholesterol = Nil

Sodium = 10.0 mg

Saturated fat = 0.135 g

The above percentage (%) daily value based on 2, 000 calorie diet

Health Benefits of Lentils in Percentage (%) Composition of Nutrients

• Fibre = 30.5%
• Carbohydrates = 26.6%
• Fat = 0.960%
• Minerals = 2.70%
• Protein = 28.1%
• Water = 11.2%

From the percentage (%) composition above, you will find out that lentils are highly rich in protein and fibre.

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There is a low risk of several lifestyle-related health conditions. According to Medical News Today, a study conducted at the Journal of the American Health Association discovered that those who consume healthful plant foods have a reduced chance of experiencing or dying from cardiovascular disease. Since lentils provide essential minerals, fibre and vitamins to the diet, they serve as a substitute for meat in meals (foods).

Studies conducted have shown that lentils contain calcium, magnesium, potassium which can reduce blood pressure naturally. Since lentils are highly rich in folates and Iron, they are recommended for young women and those planning to become pregnant. Folates and Iron help in promoting avoidance of the blood disease called anemia.

There is a reduced risk of fetal malfunctions if lentils are consumed in the weeks prior to conception or within the first three (3) months. Therefore, lentils are highly recommended for pregnant women or those planning to become pregnant.

Properties and Indications To Health Benefits of the Lentils

Lentils are remarkable source of energy supplying 338 cal/100 grams. Lentils virtually contain no fat and this shows that the energy found in lentils comes from carbohydrates and proteins.

The following are various nutrients lentils provide per 100 grams of its raw edible portion.

• Vitamin B₆ (0.535 mg); this is about 27% of the nutritional needs of an adult male.
• Folates – 433 mg, lentils provide more than double of the nutritional needs of an adult male
• Proteins being 28.1 g is about 53%
• Vitamin B₁ = 0.475 mg
• Magnesium and Iron are 107 mg and 9 mg respectively. That means lentils provide 90% of the nutritional need of an adult male.

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Preparation and Use of the Lentils

1. Puree: When the skin of the lentils is taken off (removed) during the process, it makes it easier to digest. This is because there’s always a cause of intestinal flatulence due to indigestible polysaccharides the skin contains.
2. Cooked Lentils: Usually, it is the way to consume lentils. During cooking, the cellulose fibres get soften and break down making it easier to digest. This process also eliminates the lectin (the toxic protein) that is readily present in every raw leguminous foods. I would advise you soak lentils for few hours before getting them cooked.
3. To increase dietary protein, mix with grain flours. This process or practice is common in North Africa, Middle and Near Eastern nations.

Foods that go well with Lentils

All legumes are somewhat acidifying while fruits and other green leafy vegetables are alkalizing. It is therefore advantageous to combine lentils with fruits and greens in the same meal.

1. Lentils and Carrots: With carrots provision is provitamin A is made and this is not present in lentils.
2. Calcium is quite scare in lentils. It is good to combine lentils with spinach, cabbages and other dairy products.
3. Grains: Essential amino acid methionine is lacking in legumes. Rice blends well with lentils.
4. Lemon: The vitamin C the lemon provides promotes absorption of lentil’s iron.

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