Why lentils are good for the human body

Buckwheat, rice, potatoes - are in the diet of each person. These products have been on the menu since childhood and have become commonplace. But sometimes there is a desire to try something new and tasty. On the shelves of shops you can find many cereals, among which there are lentils. It is not in great demand and is not known to everyone. And this is very bad. It contains a large number of useful substances that are essential for the body. Some of them cannot be obtained from other products.

According to statistics, more and more people are moving to the right lifestyle, quit smoking and drinking, begin to play sports and eat right. Therefore, you should carefully read lentils and include it in your diet.

Lentil History

Today, few people know about lentils, despite the fact that it has been known to mankind for more than a century and is used for food. The homeland of lentils is considered the southeast of Asia. Little by little, she became famous all over the world. Mentions of lentils can be found in Bible legends. During the excavation of one of the Egyptian tombs, lentil puree was discovered.

People living in Ancient Greece and Egypt appreciated it and ate it very often. The beggars made bread from it, and thanks to its nutritional qualities, it replaced them with meat. Wealthy people used it as a side dish, and doctors knew its magical properties and therefore they used it to treat many diseases.

In Russian lands, lentils appeared in the 14th century and people really liked. From it was prepared stew, porridge, bread and much more. She took root well in these lands, so she began to be actively grown for several centuries. But the appearance of potatoes greatly changed the situation. People stopped eating healthy fruits, replacing them with tasty and unusual potatoes. But, despite this, in many countries the popularity of lentils has not decreased much. Many people love it today and appreciate it for undeniable benefits.

Types of Lentils

About 10 varieties are known. All of them differ in external parameters, color, and content of nutrients. But, despite this, they are all similar in taste. The most common and popular varieties:

1. Green is an unripe lentil. She perfectly holds the form during cooking. Due to this feature, it is added to salads and meat, and snacks are prepared with it. Green lentils help in the treatment and prevention of hepatitis, ulcers, cholecystitis, hypertension.
2. Red - endowed with unusual taste, boiled well. Therefore, the first dishes and side dishes are prepared from it. It has a lot of protein and iron, it is recommended for people with low hemoglobin.
3. Brown - add to soups and casseroles because of the piquant bright nutty flavor. It is useful for people with lung problems, including those with tuberculosis. It accelerates the healing process in case of musculoskeletal injuries.
4. Black - has the smallest fruits, 2-3 mm. Due to its special composition, it is recommended that pregnant women and young children add it to their diet.
5. French - produces a spicy aroma and sharp in taste. It boils quickly and at the same time keeps its shape. It is added to salads and used as a side dish.

Of all the above varieties, you can cook a delicious and unusual dish. Lentils are distinguished from other legumes by the speed of preparation. In addition, few products can retain all their beneficial substances after heat treatment, as lentils do.

Composition and calorie content

Lentils are diet foods.Its 100 g contains 25 g of vegetable protein, 14 g of water, 54 g of carbon and only 1 g of fat. These numbers may vary slightly depending on the variety.

As you know, a person receives protein by eating meat. But it’s also important for vegetarians to keep their bodies healthy. Lentils come to the rescue. It is similar in composition to meat, and vegetable protein is much easier and faster absorbed by the body.

Everyone who wants to have a slim and fit figure should stick to an established diet. But it happens that the body is not saturated, this causes a feeling of hunger and a person’s mood decreases. In addition, this can lead to serious illness. Lentils will help to cope with this. It saturates well and the body does not feel hungry for a long time, and the low fat content allows you to use it without fear for a figure.

Many people think that legumes are very difficult to digest by the stomach and are afraid to eat them. But this is not so. Lentils contain omega-3 and omega-6 fatty acids, soluble fiber. All this helps to improve digestion and is a prevention of digestive cancer.

It contains about 90% of the daily amount of folic acid, which is extremely important for pregnant women for the full development of the child.

Lentils have many vitamins, among them A, PP, E, B. Minerals and macronutrients in its composition - magnesium, potassium, iron, molybdenum, they are contained in the maximum amount. In addition to them, in lentils there is manganese, iodine, copper, zinc.

Fact! Lentils improve the functioning of the heart, nervous system and blood formation.

The calorie content of fresh lentils is approximately 300 kcal per 100 g, but during cooking it decreases to 110 kcal. These numbers may vary slightly depending on the variety.

Positive effect on the human body

Nobody can compare with lentils in the content of useful substances. It affects the whole body and has many advantages:

1. Tryptophan in lentils has a positive effect on the nervous system. It contributes to the production of serotonin, which is responsible for the mental state and mood of a person. Many medieval healers recommended lentils to their patients for comfort.
2. The minerals and macronutrients that make up the beans help cleanse blood vessels of cholesterol, raise hemoglobin, normalize work and strengthen the cardiovascular system.
3. Low calorie content and a high concentration of substances necessary for the body allow people who want to lose this product to be included in the menu. In this case, the result will be not only external, but also internal. Lentils will adjust the body and prevent hunger.
4. Lentils are organic food anyway. It does not depend on the place of its growth and fertilizers with which it was processed in the fields. Culture is endowed with a property that prevents the accumulation of nitrates and radionuclides.
5. Vitamin C in the product boosts immunity, reducing the chance of getting seasonal colds. Therefore, it should be eaten regularly, especially in spring and autumn.
6. Due to the content of isoflavones, lentils are products that prevent the development of cancer cells. The main thing is that after heat treatment she does not lose her abilities.
7. It’s good for people with diabetes to eat lentils because of their light carbohydrate content. They do not allow blood sugar to rise. Lentils replace bread and other cereals. It should be present in the diet at least 2 times a week.
8. In addition to internal effects on the body, people used it as the basis for various creams. For example, by mixing crushed lentils with egg yolk, you get a tool for quick wound healing.

Eating lentils several times a week, you can improve the body, while not spending fabulous money on drugs that can not always give a positive effect.In addition, the benefits of eating will be the whole body.

Harm

Do not forget that lentils, like any other product, have their contraindications:

1. Like other legumes, lentils produce gas. Therefore, with bowel diseases and a tendency to dysbiosis, lentils are not advisable.
2. In chronic diseases associated with digestion, you need to reduce the use of lentils to a minimum. It is better to refuse salads with it, giving preference to boiled varieties as mashed potatoes or soups.
3. Lentils contain phytans; they prevent the full assimilation of vitamins and minerals. Therefore, the human body can receive less vital calcium, iron and other substances.

It is worth noting that lentils are prohibited for people with diseases of the internal organs in connection with possible complications. In a healthy person, with proper use, problems should not arise. If, nevertheless, they appeared after eating lentils, it is worthwhile to see a doctor, perhaps the person has no idea about the problems with his health.

Some lentil recipes

1. Lentil stew. It was prepared several millennia ago. It is very easy to prepare, but at the same time very tasty and healthy. To do this, 200 g of lentils are poured in boiling broth and cook for 30 minutes. At this time, frying is prepared from finely chopped onions and carrots in vegetable oil. When the lentils are boiled, add the frying to it. If desired, you can add potatoes, smoked meats, garlic, tomatoes and other ingredients at your discretion. At the end add greens and serve to the table.
2. Lentil cutlets. To do this, take a boiling lentil and cook it until soft. Onions with garlic and red pepper are fried in a pan until golden brown. All mix, knead, add salt, pepper to taste. Next, form small patties, envelop them in flour or breadcrumbs and fry in vegetable oil on both sides.

Video: What are the benefits of lentils?