Table of contents:
- What are lentils?
- Nutritional content of lentils
- Benefits of lentils for health
- 1. Contains high polyphenols
- 2. Helps maintain heart health
- 3. Good for pregnant women
- 4. Defecation becomes smoother
As one type of bean that is quite often consumed by Indian people, the name lentil may sound quite foreign to Indonesian ears. Lentils or lentil is a type of legume with a shape that resembles green beans. Come on, get to know what lentils are and what benefits they offer.
What are lentils?
Lentils are seeds that come from the legume family that are good for human consumption. Beans that are shaped like corn kernels are known as a staple food that is quite often found in Asian and North African cuisines.
Reporting from the Mayo Clinic, lentils contain high protein, but low in fiber and fat. Therefore, beans with various colors are often the choice for vegetarians.
Generally, lentils are categorized based on their color. However, there are four different colors of lentils that you often encounter on the market, namely:
- green
- yellow
- red
Nutritional content of lentils
As previously explained, lentils are rich in protein with low fiber and fat. So, what are the nutritional content in lentils or lentil this?
One serving of lentils which is equivalent to 198 grams contains the following nutrients:
- calories: 230 cal
- carbohydrates: 39.9 gr
- protein: 17.9 gr
- fiber: 15.6 gr
- fat: 0.8 gr
- folate: 90 percent
- manganese: 49 percent
- phosphorus: 36 percent
- vitamin B1: 22 percent
Therefore, lentils are often a favorite choice for vegetarians because they are high in protein. In fact, peanuts with three colors are also said to offer a myriad of properties for health.
Benefits of lentils for health
As nuts that contain protein and a number of other nutrients,lentil certainly has good benefits for health. Since ancient times, lentils in the Middle East are believed to be foods that can help increase concentration.
Here are some of the benefits that can be obtained by eating lentils.
1. Contains high polyphenols
One of the benefits of lentils that are beneficial to the body is the high polyphenol content which is useful for preventing various diseases. The polyphenol content in lentils was proven through research from International Journal Molecular Sciences.
In the study, it was found that lentils contained the highest total polyphenols compared to six other legumes, such as green beans and peanuts. Meanwhile, the polyphenols in lentils are believed to provide complementary and alternative benefits.
It can be said that the polyphenols in lentils are antioxidant, antibacterial, anti-inflammatory, and antiviral. In fact, lentils are said to be useful for reducing the risk of cancer, such as the thyroid and liver.
2. Helps maintain heart health
Apart from containing high polyphenols, other benefits that can be obtained by lentils are helping to maintain heart health. Why is that?
The fiber, folic acid and potassium content in lentils are quite high and can support heart health. The reason is, meeting fiber intake can also reduce levels of bad cholesterol (LDL).
Lentils can also protect your heart by helping the body lose weight. It is no secret that if you are overweight or obese will increase your risk of heart disease.
Therefore, eating lentils which are rich in fiber can help reduce your overall food intake as you feel full quickly.
Lentils have also been shown to prevent the buildup of homocysteine in the body. Homocysteine is one of 20 amino acids to combine protein in the body. Homocysteine levels that are too high can increase the risk of heart attack, stroke, and blood clots.
3. Good for pregnant women
The high folate content in lentils turns out to be a special feature for pregnant women. Folate is an important compound that can help prevent neural tube defects in newborns.
This essential vitamin is also believed to reduce the risk of gestational diabetes, which is diabetes that only occurs in pregnant women.
The importance of folate when pregnant makes the American Centers for Disease Control and Prevention (CDC) recommend that women aged at dawn consume a minimum of 400 mcg of folic acid or folate every day. In fact, when entering the womb and breastfeeding, this intake can be increased if needed.
4. Defecation becomes smoother
The fiber present in lentils, both soluble and insoluble, is the answer why these nuts are good for the digestive system and help smooth bowel movements. For insoluble fiber, it will usually help bowel movements to be more regular and prevent constipation.
Apart from supporting bowel movements, eating lentils is also beneficial for the growth of healthy gut bacteria. In fact, including these nuts also increases bowel weight and overall bowel function.
No need to worry because like other beans, lentils are not difficult to process. You can add lentils to soups given their soft texture and savory flavor that goes well with warm soups.
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