Lentils are often used for cooking due to the ease and simplicity of their preparation, as well as their cheap price; Making it a food option available to everyone, in this article, we will talk about green lentils and their benefits.
Green lentils belong to the legume family, and they are small grains that contain high levels of protein and fiber. What are the benefits of green lentils, the nutritional values , and how to prepare them?
Lentils are relatively quick, easy to prepare, and have a low cost, making them the most high-quality form of protein accessible to people around the world.
Green lentils contain high amounts of protein, fiber, and healthy carbohydrates, in addition to containing minerals such as iron, copper, and manganese.
Green lentils can vary in size and are usually a cheaper alternative to lentils called (Puy lentils) that are used in recipes, as they are among the most popular types of lentils in some countries.
Green Lentils: Benefits
Eating all kinds of plant foods may be linked to reduced exposure to many lifestyle health risks, as plant foods are rich because they contain a variety of nutrients such as vitamins, minerals, and fiber.
The fact that plant foods contain antioxidants may contribute to preventing infections and cancer due to the action of antioxidants against free radicals, which play an essential role in the emergence of these diseases.
The following are the most important health benefits of green lentils:
1- Promote heart health
Green lentils are a plant source high in fiber, potassium, and folate, which are among the most important nutrients that support heart health. Increasing your fiber intake can reduce levels of low-density lipoprotein (LDL) cholesterol, according to the American Heart Association. Eating green lentils may also be associated with slowing the progression of cardiovascular disease in individuals at high risk.
Relying on plant protein found in lentils rather than animal protein may reduce the risk of heart disease. Also, lentils contain potassium, calcium, and magnesium, which may lower blood pressure naturally. And according to the National Institutes of Health, lentils are one of the best natural sources of potassium.
Lentils nourish the body with a large amount of folic acid, which is necessary to prevent newborns from developing neural tube defects.
Folic acid may be associated with a reduced risk of developing gestational diabetes, according to a study of more than 14,000 women that found that pregnant women who consumed more folic acid during pregnancy had a lower risk of gestational diabetes.
Since lentils contain selenium that may reduce the rate of growth of tumors and also improve a person’s immune response to infection. According to the National Institutes of Health, selenium may also help reduce cancer rates in colon, prostate, rectal, lung, bladder, skin, esophagus, and stomach cancers.
4- Resist fatigue
Failure to obtain the body’s needs of iron through our diet can affect the body’s energy efficiency, so iron deficiency is a common cause of fatigue.
Plants provide non-heme iron and lentils are a good source of it, unlike animal sources that provide heme iron.
Since the body does not have the ability to absorb non-heme iron, sources containing vitamin C should be added to lentils, such as lemon juice, to improve its absorption.
Green lentils: nutritional values
As mentioned earlier, green lentils are one of the foods rich in minerals, proteins, and fiber, in what follows a table showing the most important nutrients in green lentils and their percentage in every 100 grams of it.