Properties of lentils and health benefits of lentils for the body
Lentils are very effective in having a long life.
These beans have long been used for cooking.
It is especially popular in South Asian countries.
Lentils are the oldest legumes grown by humans on earth.
Lentils are native to the east, central Egypt, the Mediterranean, Ethiopia, southern Europe, India, and Pakistan, from where they have spread to Latin America.
According to some archaeological evidence, lentils were also cultivated between 6500 and 7500 BC.
Today, India, Canada, Turkey, Iran, China and Bangladesh are among the countries in the world that produce and consume lentils.
In total, 6.4 million hectares of lentils are cultivated worldwide and 2.4 million tons are produced annually.
These days, China, Turkey, Armenia and Croatia are the main producers of lentils.
Nutritional value of lentils:
Lentils are an excellent source of molybdenum and folate.
They are also rich in fiber, copper, phosphorus and manganese.
In addition, they are rich in iron, protein, vitamin B1, pantothenic, zinc, potassium and vitamin B6.
Lentils are also rich in complex carbohydrates and nutrients that increase the body’s metabolism and help burn fat.
They are an excellent source of fiber that can lower cholesterol levels.
They are also an excellent source of folate and magnesium.
One cup of lentils contains:
18 grams of protein
40 grams of carbohydrates
Less than 1 gram of fat
16 grams of fiber
Types of lentils:
A variety of lentils can be found in stores, including:
- Red lentils that have more soil flavor.
Brown lentils or Spanish pardines.
Pooy lentils or French lentils in bluish green.
- Beluga lentils or black lentils.
And other types produced by different countries in the world.
Health benefits of lentils:
- Lowering blood cholesterol:
Lentils contain soluble fiber that can lower blood cholesterol.
LDL, or bad cholesterol, is a major cause of hardening of the walls of the arteries or atherosclerosis.
To provide the protein your body needs, it is better to eat lentils instead of meat, which may increase blood cholesterol levels.
- Lentils to maintain the desired level of normal blood sugar:
Eating low-glucose (GI) foods [a numerical index to assess the ability of a food to raise blood sugar] can keep blood sugar levels healthy.
Lentil glucose index is low (less than 55) and can lower blood sugar levels.
- Lentils to prevent diabetes:
As mentioned earlier, the glucose index in lentils is low;
Therefore, it is useful for people suffering from diabetes.
Diabetes is a common disease caused by insulin resistance and high blood sugar levels.
It is also the sixth leading cause of death in the world.
For people suffering from diabetes, especially type 2 diabetes, it is recommended to eat foods with low glucose index such as lentils. Lentils also contain fiber, which can slow the absorption of sugar into the bloodstream.
Therefore, lentils can be called a superfood that can prevent hyperglycemia and diabetes.
- Improve digestion with lentils:
Lentils are rich in dietary fiber, which is very important for maintaining a healthy digestive tract and eliminating waste products.
The fiber in lentils can improve the movement of food in the digestive tract and facilitate the absorption of nutrients.
- Lentils to prevent constipation:
If you have constipation, you have a lack of fiber.
Lentils are rich in dietary fiber, which can help digest the digestive foods, facilitate their transfer to the large intestine, and make it easier for feces to leave the body.
- Lentils to prevent cancer:
Lentils are an excellent source of phytoestrogens and antioxidants that can help prevent some types of cancer.
Especially cancers that are related to the body’s hormones, such as breast cancer and prostate cancer.
The antioxidants in lentils can prevent the effects of free radicals that cause oxidative stress and, of course, cancer.
- Reduce the risk of cardiovascular disease:
Heart disease is the leading cause of death in the world.
An unhealthy lifestyle and poor diet can increase the risk of heart disease.
Eating high-fiber foods can reduce the risk of heart disease and protect the heart from the effects of free radicals.
- Lentils to improve pregnancy:
Lentils are a good source of folate, which can help keep mothers healthy during pregnancy.
The presence of folate is essential for fetal growth in utero.
Folate also plays an important role in reducing the risk of fetal neural tube defects such as vertebral fissures in infants.
- Lentils for the treatment of celiac disease:
Lentils, like other legumes, are a gluten-free food.
Gluten is a protein found in some plant foods, especially whole grains, and can cause many problems for people who are unable to digest gluten or have celiac disease.
Lentils are not only a delicious food, but also a great option for people with celiac disease who need a gluten-free diet.
- Lentils to prevent anemia:
The human body needs iron to produce new red blood cells in the blood and maintain the natural process of oxygen transport. Lentils are a rich source of iron (non-heme iron) that can help keep red blood cells healthy and prevent anemia.
- Regeneration of body cells with lentils:
The combination of lentils with other foods has made this ancient grain one of the best sources of protein.
The amount of protein in lentils is not only much higher than other types of plant foods such as cereals, but also equal to the amount of protein in meat.
Protein is one of the main constituents of the body that is involved in the formation of almost all organs and is also essential for repairing damaged parts of the body.
- Lentils provide energy to the body:
There are about 1040 to 1430 kilojoules of energy per 100 grams of lentils, which is equal to the amount of energy in grains.
The energy of lentils comes from the carbohydrates in it.
Eating lentils with breakfast can bring you a day full of energy and activity.
- Lentils to help lose weight:
Lentils are a good source of carbohydrates.
In addition, its fat content and glucose index are low.
Although lentils are rich in carbohydrates, fortunately the carbohydrates in them are slowly digested in the body.
This feature makes lentils an ideal food for people who are looking to lose weight.
- Increase the body’s metabolism:
Lentils contain compounds of B vitamins such as vitamin B6, which play an important role in metabolism.
B vitamins are a common factor in some metabolic processes in the body that play an important role in the process of energy production.
Eating lentils increases your metabolism and, as a result, provides your body with energy overnight.
- Lentils to keep skin healthy:
Lentils contain antioxidants that can protect the skin from the damaging effects of free radicals.
Free radicals can damage the body’s cells, especially skin cells. Free radicals also cause aging and wrinkles on the skin.
By consuming it, in addition to maintaining fitness, you can have healthy and young skin.
- Lentils to regulate and reduce blood pressure:
Lentils contain potassium, which plays an important role in maintaining normal blood pressure and controlling high blood pressure.
Hypertension can cause serious problems for humans;
Problems such as stroke that can lead to paralysis or death.
Therefore, by consuming lentils, you can not only enjoy its good taste, but also prevent serious health problems.
- Lentils to improve brain health:
Magnesium plays an important role in maintaining the health of all bodily functions, especially the function of nerve vessels and brain cells.
Magnesium protects the body against various problems that can damage nerve function;
It also helps regenerate brain cells.
Lentils are rich in magnesium, which in addition to having many benefits for the brain, also prevents mental illnesses such as Alzheimer’s.
- Lentils to strengthen and improve the immune system:
Another property of lentils is that it strengthens the immune system.
Lentils are rich in antioxidants, vitamins, and minerals that can boost your immune system and strengthen your defenses against inflammation and disease.
Health risks from overuse of lentils:
Lentils contain a substance called oligosaccharides (sugars such as praraltin (3-5%), stachyose, and pentosan), which may cause stomach and abdominal discomfort and, if consumed in large amounts, increase abdominal bloating.
When lentils enter the digestive tract, they are not well digested in the stomach and, after being transferred to the large intestine, ferment and produce more gas.
Soaking lentils in water overnight reduces the amount of oligosaccharides.
Lentils also contain some saponins, which can interfere with the absorption of nutrients from other foods.
The best way to cook lentils:
The healthiest way is to use 3 cups of water to boil it.
Which will be easier to digest.
Green lentils usually take 30 minutes to cook.
While red lentils are enough for up to 20 minutes.
We come to the therapeutic prescriptions of lentils
Clearness and cleanliness of the skin with a lentil mask
Mix yogurt with lemon juice and then add cooked and crushed lentils and pour this mixture into a blender until smooth.
Then apply this mixture on the skin for 20 minutes.
Treatment of mouth and throat ulcers with lentil juice
Gargling with lentil juice is helpful in relieving mouth, throat and diphtheria ulcers.
The effect of lentils on the stomach and bloating
Lentils are a very rich source of fiber that makes digestion easier and reduces bloating.
Eating lentils with vinegar strengthens the stomach and relieves flatulence.
Properties of lentils for bodybuilding
Lentils are the best food for bodybuilders due to their high fiber content.
You can cook some rye and potatoes and even rice together and use it at any time of the day to maintain the energy of the body and muscles.
Properties of lentils for shrinking loose skin
To make your loose skin firm and firm, mix some lentils with barley flour and then mix it with a little rose and lemon juice and let it stay for a day, then massage your skin with this solution.
Properties of lentils to eliminate pimples
To get rid of pimples on your face, all you have to do is mix lentil flour with horseradish juice and apply it on your pimples so that your face is smooth and free of any pimples.
Another mask to remove pimples:
Mix 25 grams of lentil flour, 25 grams of pea flour and 15 grams of starch with fennel sweat and apply on the face.
Lentils to relieve yellowing of the skin
To remove yellowing of the skin, cook some lentils and melon seeds together and apply them as a poultice on the face, or eat melon seeds and lentils separately, for example, first eat a cup of lentils and then break some melon seeds on top.
Lentils to eliminate heel cracks
Mix lentil flour with egg white and apply a poultice to the desired area to eliminate heel cracks and redness of the skin.
Lentils to eliminate hand and foot cracks
Boil some lentils with vinegar and apply it as a poultice on cold hands and feet.
Lentils to treat mastitis
Cook lentils with cabbage leaves and use as a poultice to treat mastitis caused by coagulation of milk.
Treat itchy eyes with lentils
Burn the lentils and apply to your eyes to treat itchy eyes.
Lentils for teeth whitening
Brush your teeth with burnt lentil seeds to make them white and shiny.
Eliminate fever with lentils
Eating lentil soup with almond oil will eliminate fever.
Lentils to treat wounds and itching
Mix lentil flour with honey and put it on the wound to heal deep wounds.
You can also use boiled lentils to eliminate itchy skin.
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