Lentils: beneficial properties and contraindications for the body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

Perhaps one of the most "exotic" foods is lentils. Indeed, in everyday life, people rarely use peas and beans, to say nothing about this representative of legumes. Nevertheless, the beneficial properties of lentils deserve special attention and careful study, since they are, without exaggeration, unique. This topic is especially important for people leading a he althy lifestyle. The legume has a low calorie content and a rich chemical composition. Given this, we can talk about the unconditional positive effect of lentils on the human body. It is also considered a good adjuvant in the treatment of a number of diseases. But you should be careful, because lentils, like many other products, have contraindications. We will learn about everything related to this culture right now.

A little general information about lentils

The representative of legumes probably seems exotic not only because it is rarely used in Russian cuisine, but also because it is now grown in India, North Africa and Southern Europe. But once Russia ranked first in the world in its production. In Ancient Russia, they were well aware of the beneficial properties of lentils, so they loved this product very much. The plant is a small bean with several seeds inside. They are eaten all over the world. Lentils come in several colors:

• black;
• red;
• green.

Each variety has its own taste, positive qualities and cooking time.

All About Black Lentils

This variety cooks quickly and looks very similar to beluga caviar. Black lentils originated in Canada. The greatest benefit of the variety is achieved by germinating seeds. Sprouts are used to prepare various salads. Black lentils are as beneficial as red and green lentils.

Features of red lentils

Seeds have a mild, very interesting, but not pronounced taste. The beneficial properties of red lentils are primarily due to the content of the largest amount of iron in it. Therefore, it is especially useful for anemia and many diseases of the circulatory system. Like the black one, the red variety cooks very quickly. Ideal for various side dishes, and also included in soup recipes. A distinctive feature of red lentils is that they are veryquickly absorbed by the body.

Benefits of green lentils

The most popular and ancient variety. The beneficial properties of green lentils have been known for centuries. It contains the highest amount of fiber when compared to red or black varieties. This is a unique adjunct in the treatment of such a serious disease as diabetes mellitus, as well as chronic intestinal pathologies, in particular constipation.

To enhance the positive properties of the variety, it is recommended to use it together with cereals, such as buckwheat or rice. But green lentils are cooked for a very long time - at least one and a half hours. But it has a bright, pleasant taste, which will be appreciated not only by adult households, but also by children. Salads, soups, casseroles are prepared with green lentils, and they are also added to various side dishes. It is enough to try this variety once to fall in love with it forever.

Chemical composition of lentils and nutritional value

Given the substances contained in the product, we can talk about its contraindications and useful properties. Lentils have a unique composition, as can be seen by looking at the table. The data is based on 100 g of the product.

1	Calories	295 kcal
2	Fats	1, 5
3	Carbohydrates	46, 3
4	Proteins	24
5	Dietary fiber	11, 5
6	Water	14
7	Mono- and disaccharides	2, 9
8	Ash	2, 7
9	Starch	4, 4
10	Unsaturated fatty acids	0, 5

Lentils are low in fat and high in protein, making them an excellent meat substitute. This property may be useful for vegetarians. After all, protein is an indispensable substance, the builder of new cells. And, as you know, vegetarians do not eat meat.

Lentils also contain a large amount of other substances. Some of them are necessary daily for the correct and stable operation of all organs and systems of the human body. The other is unique, that is, such substances are not found in all products, but they are no less important for humans. You can get acquainted with the elements in the composition of lentils and useful properties from the table.

Omega 3 and 6	Prevent the development of atherosclerosis
Thiamin	Vitamin B1 helps improve brain function and preserve memory
Iron	Very important for the circulatory system and also for energy metabolism
Soluble fiber	Helpful effect on the functionality of the digestive system, in particular on the large intestine, help maintain cholesterol and blood sugar within normal limits
Molybdenum	The most important element in the prevention of impotence and anemia.
Nicotinic acid	It has a beneficial effect on the central nervous system and the emotional state of a person
Magnesium	It is a conductor of nutrients and oxygen to every cell of the body
Isoflavones	Important for maintaining normal skin condition and proper functioning of the cardiovascular system

Useful properties of lentils for the human body

From the table above, a number of the most important qualities of this representative of a legume can already be distinguished. Soluble fibers deserve special attention. Once in the digestive tract, they turn into a gel-like substance that completely cleanses the gastrointestinal tract from bile and other harmful substances.

B vitamins, namely thiamine and riboflavin, support the normal, proper functioning of the central and peripheral nervous system, have a beneficial effect on blood vessels, especially those located in the brain. B vitamins are good for memory, which helps to increase performance.

Also, the beneficial properties of lentils are due to the content of trace elements and minerals:

• potassium;
• phosphorus;
• calcium;
• iron;
• magnesium;
• zinc;
• copper;
• selenium;
• manganese.

Magnesium is good for the cardiovascular system, iron for the blood-forming organs, and zinc is indispensable for the male prostate gland. Lentils prevent the development of obesity, breast cancer, iron deficiency, reduce the risk of stroke and ischemia, and stabilize bowel function. We can talk endlessly about the benefits of lentils, this is a truly unique product that has a beneficial effect on the entire body, every cell of it. Just as important, she is one of the few who is not able to accumulate dangerous substances in her fibers. Therefore, lentils are an environmentally friendly product.

Special benefits of lentils for women

For many girls, the question of using this unusual representative of a legume for weight loss is important. Useful properties of lentils in nutrition are that it contains very little fat and many nutrients. There are so many of them in the product that even a 100-gram serving per day can replenish the daily requirement. Lentils help to get rid of excess fat, but given their high calorie content, you should not consume them in large quantities.

Lentils contain isoflavones. These substances are unique in that they have high antioxidant activity. Due to this property, regular consumption of lentils in any form helps to reduce the risk of developing malignant tumors in the mammary gland and benign neoplasms in the uterus. Also, for women, legume grains are useful due to the ability to reduce the severitypremenstrual syndrome and manifestations of menopause.

Lentils and pregnancy

Especially useful product for women in an interesting position. In this case, it is difficult to exaggerate the beneficial properties of lentils for the body. It contains a large amount of folic acid - a substance necessary to prevent the development of various pathologies and abnormalities in the development of the fetus. A high protein content will also have a positive effect on the development of the baby in the womb, since this substance is the basis of cells. Potassium regulates blood circulation and prevents sudden changes in blood pressure in a pregnant woman. And iron will prevent the development of anemia, which is quite common in pregnant women.

Lentil he alth benefits for men

As statistics show, it is men who most often suffer from diseases of the cardiovascular system. But other useful properties of the product will have a positive effect on the body of the stronger sex. It is worth recalling that lentils contain zinc - this is perhaps the most important element for the prostate gland. It will help reduce the risk of developing various prostate pathologies.

Contraindications: when not to eat lentils?

Everywhere has its pros and cons. But lentils have much more useful properties, and there are much fewer contraindications. However, in order not to harm yourself, not to worsen your he alth, you should treat them with great attention:

• ulcerativestomach and duodenal disease;
• intestinal dysbacteriosis;
• biliary dyskinesia.

In extreme cases, if you have one of these conditions, and you would really like to try lentils, or if it is a favorite product in general, it is recommended that you first consult with your doctor.

Everything is good only in moderation, and when something goes beyond the norm, the opposite effect is obtained. Excessive consumption of the product can cause the development of gout and gas formation in the intestines. Due to the high content of purines in the composition of lentils, it contributes to the accumulation of uric acid, which, in turn, is the cause of the formation of kidney stones. So it should not be consumed in large quantities.

Useful properties of lentil sprouts

As mentioned, germinated seeds are even more beneficial. To get sprouts, you need to take green lentils. The black variety is also suitable. The seeds are washed, poured with water and left for two or three hours. Then the liquid is drained, and the container with legumes is placed in a warm place. In less than a day, sprouts will appear. When their height reaches about 1.5-2 cm, you can pick and eat. For a more pleasant taste, sprouts are mixed with honey or dried fruits, crumbled into a salad, soup or other dish.

If we talk specifically about the beneficial properties of sprouted lentils, they are the same as those of grains. That is, using it in this form, you should not worry that any important elements will not havepositive impact on the body. Therefore, you can choose based only on the form in which this representative of the legume is tastier.

What can be cooked with lentils?

There are enough cooking recipes to diversify the menu for the week. Salads, porridge are prepared from lentils, added to soup and served with a boiled garnish. You can even make meatballs out of it. In general, if you look through cookbooks, you can find a lot of cooking options available.

Porridge is cooked this way:

• to sort through beans;
• soak for several hours in running cold water;
• pour lentils into boiling water in the ratio of 1 to 3 respectively;
• boil depending on the variety: black and red - 15-25 minutes, green - about 60-90 minutes.

It is important that during the cooking process a foam will form that cannot be removed - this is a water-soluble protein. To return it back, you need to add a tablespoon of butter to the saucepan.

Ready-made porridge is served on the table with a side dish or added to a salad. For example, you can enjoy the delicate taste and beneficial properties of lentils in a recipe with bell peppers, lettuce and herbs. All the ingredients you just need to cut and mix, adding spices and s alt to taste. You can take absolutely any herbs, for example, thyme, mint, rosemary, sage and others. Green onions, arugula and spinach are great. You get a very tasty and he althy salad that will make up for the lack of most of the important for lifebody substances. This dish will also be very useful after a workout - high protein content will help restore muscle tissue.