Bella Adams
There are many useful plants in the world that have been popular since ancient times but are simply forgotten today. Take healthy lentils, for example. It is loved in Italy, but the demand for this legume is low in our country – lentil dishes are more exotic than everyday food today. But you just won’t believe the beneficial properties of this plant.
Everyone knows about the benefits or harm of many foods. But when it comes to lentils, many people don’t even know what they are.
Lentils are a genus of herbaceous plants in the Legume family. People have been eating lentils since the Neolithic period, and this crop was one of the first to be cultivated on purpose.
Lentils are mentioned many times in the Old Testament, and the Arabs believe that this crop was blessed by the prophets.
Gradually, lentils spread to the Middle East, and from there to the Mediterranean. In India, to this day, lentils occupy a prominent place in local cuisine, especially among vegetarians.
A single lentil seed contains so many vitamins that no other vegetable or fruit can compare to it!
Types of lentils
Lentils come in many varieties, varying in color, and used in a variety of dishes, and have a nut-like flavor.
Puy lentils (also known as green French lentils), named after the place in France with volcanic soil where they were developed, have a strong peppery aroma and spicy flavor. In addition, its black and green seeds practically do not boil, retaining their elasticity even when cooked. It is best added to salads. Green lentils are good in the diet for hypertension, ulcers, hepatitis, rheumatism, and cholecystitis.
Red lentils are the fastest to cook – only 10-12 minutes.
During the cooking process, it loses its bright color and turns into mush in an instant, so it’s better to keep an eye on it and undercook it slightly. Although the porridge is very tasty, especially if you season it with garlic oil. Red lentils are often used for anemia because they contain a lot of protein and iron.
Brown lentils are common. They should be soaked for 8 hours and then cooked for 30-40 minutes, being careful not to overcook them. In Europe and North America, brown lentils are used to make soups, adding vegetables and herbs. Brown lentils are recommended for tuberculosis, lung diseases, injuries, and weak bones.
Black lentils are the smallest.
It was named so because of its resemblance to beluga caviar (in terms of its shine). It is very tasty on its own and can be cooked in 20 minutes without soaking.
All about lentils
Lentils can easily replace meat in the diet, they contain vegetable protein, which is very well absorbed in the human body. Its composition proves to us that a very small amount of lentils can satisfy hunger and thus provide the body with many useful substances.
The chemical composition of this legume is very diverse. It contains natural sugar, a large amount of starch, and polyunsaturated fatty acids Omega-3 and Omega-6. Eating lentil dishes regularly will improve the functioning of the digestive system.
Lentils also contain the amino acid tryptophan, which is a precursor to serotonin.
It has a positive effect on the human nervous system, maintaining a good mood and inner peace, and is also important for sleep.
Lentils are rich in B vitamins. B3 (nicotinic acid, vitamin PP) is an important element of oxidative reactions in cells. Nicotinic acid is necessary for more complete absorption of vitamin C, it enhances its therapeutic effect. B1 (thiamine) is important for maintaining the health of the heart, nervous system, and gastrointestinal tract. B2 (riboflavin), which is involved in the creation of red blood cells, is necessary for reproductive functions and thyroid function. Improves the condition of skin, nails, and hair.
Macronutrients in lentils are represented by potassium, phosphorus, calcium, and magnesium.
Lentils contain a lot of copper, silicon, iron, iodine, zinc, and manganese.
As already mentioned, lentils contain a large number of minerals that are responsible for the circulatory and cardiovascular systems. It is very important to cleanse your blood vessels, maintain hemoglobin levels, and help strengthen the heart muscle.
Lentils are useful for people suffering from cancer. After all, this legume is good for prevention, as it contains isoflavones.
Lentils are very useful for women because they contain a high percentage of folic acid. It is also very useful for children. It is recommended from the age of two to ensure that the child grows up healthy and his or her bones are strong.
For men, the benefit of lentils lies in their ability to increase male strength.
Nutritionists claim that lentils are effective for weight loss, with only 25 kcal per 100 grams.
Use in weight loss
Due to their high protein content and low-calorie content, lentils can help you lose weight. Many nutritionists recommend this legume for weight loss and offer various diet options. Imagine, a lentil diet can lose 3-4 kg in 1 week.
The protein contained in lentils helps to strengthen muscles, leaving a pleasant and long-lasting feeling of satiety after a meal.
Diets with lentils
Lentil fasting day. In general, legumes are not used for fasting days, but lentils are an exception to the rule. The stomach digests it easily, and the unpleasant effect of increased gas formation, as in the case of peas or beans, does not occur in most cases. Soak the cereal in the evening, and the next day cook whatever you want for breakfast, lunch, and dinner – soup, porridge, stew, etc. Between main meals during a fasting day, you are allowed to consume drinking water, green tea, tomato juice, fruit, and low-fat cottage cheese.
The lentil mono-diet is a boring but quite effective technique that can “destroy” 4 to 5 extra pounds in 3-5 days. The only thing you have to cook is lentil porridge. You can eat it as many times a day as you like. Do not salt the dish, and do not season it with vegetables or butter. An important point is that while you are on this diet, drink at least 1.5-2 liters of water a day.
Use during pregnancy
You have already learned about the benefits of these beans, but the rich vitamin and mineral composition of lentils is especially important during pregnancy! If the expectant mother suffers from blood pressure surges, digestive disorders, metabolic disorders, and headaches, lentils will help to cope with all these problems. It will also prevent the formation of excess fat deposits, and folic acid, which is part of the beans, will be indispensable in the formation of the child’s nervous system.
For better absorption of trace elements and vitamins, it is advisable to combine lentil dishes with foods containing vitamin C: sweet peppers, parsley, and citrus fruits.
Nutritionists do not warn about the dangers of lentils for pregnant women, but you should not lean on them either. Too much consumption can cause a feeling of heaviness in the stomach, headaches, and nausea.
Lentil harm and contraindications
Lentils have been characterized in great detail on the good side, but like any other ingredient, they also have some harm.
It is not recommended for people who suffer from dysbiosis or have certain intestinal problems, as it is a legume that increases gas production.
People with chronic gout are advised to eat it boiled because it is poorly digested in the stomach.
You should also pay attention to the fact that lentils contain phytates, which slow down the absorption of minerals such as calcium and iron in the body, so people with weak bones should not use them in large doses.
Of course, lentils are also harmful to people who are allergic to this product.
The beneficial properties of lentils should encourage you to include them more actively in your diet and thus diversify your menu. And the taste and aroma of this legume allow you to combine it with any food.
Another valuable quality of lentils is their environmental friendliness. This legume is simply unable to accumulate radionuclides, nitrates and toxic substances. So, cook lentil dishes, enjoy them, and be healthy!
