The benefits of lentils

The benefits of lentils

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Although lentils may appear tiny in size, they are a source of vitamins and minerals. And practically they do not contain fat!

Lentils are considered the most useful type of legumes. The beneficial properties of lentils to the human body are enormous. Due to its high fiber content, lentils help improve digestion, lower cholesterol and even prevent a rapid increase in blood sugar after eating. In addition, it has a lot of protein, which makes it a great choice for vegetarians.

Lentils are considered one of the most healthy foods in the world. It is black, yellow, green, brown, red and orange. And despite the fact that lentils themselves are small flat peas, there is a lot of nutritious in it.


Nutrition Facts of Lentils

A cup of boiled lentils (200 grams) contains:

Squirrels17.86 gr36
Carbohydrates39.86 gr18
Fats0.75 gr1
Cellulose15.64 gr56
Calorie content229.68 kcal13


Trace elementamountNorms
Molybdenum148.50 mcg330
Folate358.38 mcg90
Copper0.50 mg56
Phosphorus356.40 mg51
Manganese0.98 mg43
Iron6.59 mg37
Vitamin B10.33 mg28
Pantothenic acid1.26 mg25
Zinc2.51 mg23
Vitamin B60.35 mg21

The benefits of lentils and its medicinal properties

The human body can get a lot of benefits if it receives lentils. Consider the beneficial properties of this bean culture, based on scientific facts.

  1. Lowers cholesterol

Lentils contain cholesterol friendly ingredients. One study found that since lentils are fiber, it helps lower total cholesterol by 7%. The most dangerous very low density lipoprotein (VLDL) decreased by 12.5% ​​( 1 ).

  1. Promotes Heart Health

Along with a high fiber content, lentils are rich in folate and magnesium. And it has a low sodium content. These properties are essential for a healthy heart. Magnesium helps transport oxygen and nutrients to various parts of the body, folate is needed to lower homocysteine ​​levels. Since lentils are known to lower cholesterol, it helps prevent blood clots and creates a healthy environment for your arteries ( 2 ). This reduces the risks of developing diseases of the cardiovascular system.

  1. Stabilizes blood sugar

If you have diabetes, you need lentils as part of your diet. One study proves that lentils, due to their high fiber and low starch content, help lower plasma glucose and insulin levels. Another study claims that lentils help capture glucose from carbohydrates, which is useful for preventing diabetes.

Lentils are also useful for insulin resistance.

  1. Gives a boost of energy

Useful properties of lentils for the human body also lies in the fact that this is a real storehouse of energy. If you have little strength, then lentils are a source of ingredients for increasing power. Since it is rich in fiber, complex carbohydrates and iron, lentils are important for energy production. Another great feature of lentils is that it has a lot of protein. And the energy generated after the digestion of protein foods is released slowly and continues to act for a long time. This will help you feel full for a long time.

In fact, lentils are one of the best plant-based protein foods in the world!

  1. Great for digestion

Dietary fiber is the key to healthy digestion. Since lentils are rich in fiber, they are known to cleanse the digestive system. If you want to treat any digestive problems, including constipation, inflammatory bowel disease, and diarrhea, include lentils in your diet.

  1. Useful for losing weight.

While lentils are rich in protein, fiber, and vitamins, it has few calories. It saturates for a long time, giving a charge of nutrients.

One study claims that lentils help fight sugar addiction.

  1. Helps balance your body’s pH

Alkaline sources of protein are important for maintaining the pH of the human body. They have beneficial properties for the digestive system. The presence of beneficial bacteria should be greater than harmful bacteria for healthy digestion. Lentils are a source of stimulating the growth of beneficial bacteria, and is also one of the highest alkaline sources of protein.

  1. Strengthens the immune system

Since lentils are a great option for improving digestion and maintaining healthy cholesterol and blood sugar levels, it is not surprising that it helps strengthen immunity.

Iron, manganese, folate, zinc and fiber are essential for a strong immune system.


Lentils, like all legumes, contain antinutrients (lectins and phytic acid). These substances interfere with the absorption of minerals from food. You can reduce the number of antinutrients by simply soaking. Put the required amount of lentils in acidified water and leave for a couple of hours. This will help to significantly reduce the number of not useful compounds. And it will allow you to get the maximum useful properties of lentils that it can give to the human body.

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