Contents
Lentils are a common leguminous crop that grows in pods. It can have a different color: brown, black, green, red. Compared to dried beans, lentils cook much faster.
The cost of lentils is not high, and it contains a lot of protein. Therefore, it is classified as a valuable food and is actively used all over the world.
Composition and calorie content
Lentils are useful for the body, as they contain up to 25% protein (in dry form, after boiling, due to the intake of water, the protein is 8-9% per 100 grams). It is completely absorbed by the gastrointestinal tract. Lentils are a source of tryptophan. This amino acid stimulates the production of the happy hormone serotonin in the body. In addition, lentils contain a lot of folic acid, iron and fiber.
Calories 353 KKal
- Fats:
1,1 g
- Proteins:
24,6 g
- Carbohydrates:
60 g
- Water:
10,4 g
- Ash:
2,7 g
- Cellulose:
30,5 g
Vitamins (in 100 g): | Quantity | %RDN |
Vitamin B9 (folic acid) | 479 mcg | 119,8% |
Vitamin B1 (thiamine) | 0,5-0,87 mg | 40,3% |
Vitamin B5 (pantothenic acid) | 1,36-2,14 mg | 35% |
Vitamin B6 (pyridoxine) | 0,54-0,65 mg | 29,7% |
Vitamin B4 (choline) | 96,7 mg | 19,3% |
Vitamin B3 (PP, nicotinic acid) | 2,61 mg | 13,1% |
Vitamin B2 (riboflavin) | 0,2-0,21 mg | 10,3% |
Minerals (in 100 g): | Quantity | %RDN |
Bor | 610 mcg | 871,4% |
Silicon | 80-95 mg | 291,7% |
Cobalt | 11,6 mcg | 116% |
Molybdenum | 77,5 mcg | 110,7% |
Nickel | 161 mcg | 107,3% |
Lithium | 74,8 mcg | 74,8% |
Vanadium | 25,2 mcg | 63% |
Manganese | 1190-1300 μg | 62,3% |
Copper | 520-660 μg | 59% |
Chrome | 0,9-45,2 μg | 46,1% |
Phosphorus | 285-43 mg | 44,4% |
Hardware | 3,8-7,94 mg | 39,1% |
Titanium | 300 mcg | 35,3% |
Zinc | 3060-4780 μg | 32,7% |
potassium | 670-955 mg | 32,5% |
Rubidium | 27 mcg | 27% |
Zirconium | 13 mcg | 26% |
Magnesium | 77-122 mg | 24,9% |
Sulfur | 163 mg | 16,3% |
arsenic | 1,74 mcg | 14,5% |
Selenium | 8,3 mcg | 12,8% |
Full chemical composition ➤
Other important connections:
Phytosterols — 59 mg (107,3% of RDI)
Purine — 84 mg (66,7% of RDI)
Oxalic acid — 8 mg (2% of RDI)
Health Benefits of Lentils
Lentils are a valuable food product that helps to cope with the problem of excess weight, diabetes, heart and vascular diseases. Its regular use favorably affects the condition of the skin and hair. The person becomes more energetic, stops getting tired quickly. His body weight is stabilizing.
Heart Protection and Cholesterol Reduction
The likelihood of developing diseases of the cardiovascular system is reduced with regular consumption of lentils. This is due to several of its properties.
First, lentils are a source of folic acid. Its deficiency in the body increases the likelihood of damage to the heart and blood vessels, so the level of homocysteine begins to increase. Regular consumption of lentils allows you to control its blood levels.
Secondly, proteins from lentils have the ability to block angiotensin I [1]. This substance is transformed into the ACE enzyme, which leads to pathological vasoconstriction and contributes to an increase in blood pressure. [2]. Experiments on rats confirmed the fact that lentils can significantly reduce blood pressure in hypertension. [3].
With diabetes mellitus
People with diabetes should eat foods rich in dietary fiber. Lentils contain carbohydrates that do not lead to a sharp increase in blood sugar levels. They are well absorbed by the body, but do not pose a danger to it. In addition, the polyphenols in lentils can also lower blood sugar, and it’s not just low carbs. Therefore, diabetics can eat lentil bread and other pastries. [5].
Due to the fact that lentils have a low glycemic index, sugars are not absorbed quickly. In addition, the product contributes to the rapid restoration of damaged tissues, which in people with diabetes regenerate over time.
Finally, eating lentils can help reduce overall food intake. They are very satiating and maintain a constant blood sugar level, which is very important in order not to feel hungry for a long time. [6].
Fighting Fatigue
Lack of iron in the body causes increased fatigue. This is especially true for women between the ages of 18 and 50. One serving of boiled lentils allows you to fill the body’s needs for iron by a third. There is no need to talk much about the benefits of this trace element. Everyone knows that iron is directly involved in the process of oxygen delivery to all organs. If a person does not experience hypoxia, then he remains alert throughout the day.
Cancer Prevention
Some of the polyphenols in lentils, such as procyanidin and flavanols, are known to have strong antioxidant, anti-inflammatory, and neuroprotective effects. The same report states that when tested in a lab, the polyphenols in lentils were able to stop the growth of cancer cells, especially on skin cancer cells. [7].
Another study has proven the anti-inflammatory effect of lentils, it stimulates the production of cyclooxygenase-2 [8].
The fiber in lentils helps prevent the development of colorectal cancer.
In pregnancy
One serving of lentils (200 grams) contains almost the daily requirement of folic acid. It is extremely necessary for women who are carrying a child, since the health of the unborn baby depends on it.
Lentils are useful for pregnant women not only because of the high content of folic acid in them. It helps to avoid the development of anemia, does not allow blood pressure to rise or fall sharply, and also improves blood formation processes.
Although the expectant mother will consume lentils, her child will benefit from this product. The product helps the proper formation of the cardiovascular and nervous system in the fetus.
Prevents atherosclerosis
Lentils contain antioxidants that reduce the risk of damage to blood vessels by atherosclerotic plaques. They neutralize free radicals, preventing them from destroying healthy cells.
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