How lentils are useful for humans — 10 proven facts

Lentils are one of the most ancient cultivated crops, which has become widespread as a high–protein, cheap and easy-to-prepare product.

There are several varieties of lentils: green, red, yellow and black. They differ in color and taste properties, but are practically similar in composition.

The high nutrient content of lentils determines its beneficial properties for the body. It improves the health of almost all organ systems, promotes weight loss and even supports sexual function.

10 useful properties

Below are 10 main theses about the benefits of lentils (based on the evidence base).

1. Rich composition

Lentils are a product with an average calorie content (about 116 calories per 100 grams), which contains a number of valuable substances:

Legume culture also rich in fiber , which is necessary for the coordinated work of all departments of the gastrointestinal tract, maintaining an adequate composition of the microflora.

It also contains many photochemical antioxidants, protecting the body suffers from chronic diseases of the cardiovascular and endocrine system.

2. Prevention of atherosclerosis

Chinese specialists claim that lentils are able to prevent the development of many cardiovascular diseases by influencing the risk factors for their development, one of which is hypercholesterolemia.

An increase in cholesterol levels (as well as its atherogenic fractions – LDL, VLDL, TAG) leads to its deposition on the walls of arteries. As a result, the lumen of the vessel narrows, the probability of the formation of parietal blood clots increases several times, which can completely block the blood flow.

This contributes to the development of such abnormalities as: coronary heart disease, myocardial infarction and stroke, chronic cerebral ischemia.

Iranian specialists discovered that eating only 48 grams of lentils per day leads to a decrease in LDL in the blood by 14%, total cholesterol by 11%, and also slightly increases the content of beneficial cholesterol (HDL).

3. Lowering blood pressure

Lentils contain minerals (potassium, magnesium) that cause relaxation of the walls of the arteries and lead to a decrease in blood pressure.

Also lentils capable block angiotensin converting enzyme (ACE), which participates in a cascade of reactions aimed at increasing vascular tone and, as a result, blood pressure. The effect is comparable to ACE inhibitor drugs.

4. Prevention of type II diabetes mellitus

Lentils are rich in natural antioxidants – polyphenols.

They raise sensitivity of peripheral tissue receptors (muscle and fat) to insulin, which leads to more efficient absorption of glucose by cells from the blood.

Lentils affect the key pathogenetic mechanism of the development of type II diabetes mellitus – insulin resistance.

Animal experiments demonstrate that after eating lentils, there is a decrease in blood sugar concentration by about 9-15%. The effect persists for several hours.

5. Maintaining muscle mass

Proteins are the main building blocks of muscle tissue. They are necessary not only to maintain the integrity of the muscles, but also for their growth (after heavy physical exertion, training, stress loads).

Specialists from Slovenia indicate that lentil proteins contain all the amino acids necessary for the reproduction of muscle tissue.

Regular consumption of legumes contributes to the preservation and gain of muscle mass.

6. Improving brain function

Lentils are a valuable source of omega–3 fatty acids, which are necessary for the well-coordinated work of all departments of the brain , maintaining metabolism and adequate transmission of nerve impulses.

British scientists proved that the systematic intake of sufficient amounts of omega-3 polyunsaturated acids reduces the risk of neurodegenerative disorders (Alzheimer's disease), improves memory and attention.

Lentils can also be used to reduce the severity of symptoms of depression and improve emotional background .

It was noted that in women who consumed insufficient amounts of omega-3 fatty acids during pregnancy, children lag behind in development during the first few years of life compared to their peers.

7. Prevention of autoimmune diseases

Omega-3 fatty acids contained in lentils are necessary for the correct functioning of the immune system .

Any failures (even minor ones) like claim Norwegian specialists can provoke the development of autoimmune abnormalities, the most common of which are:

• Type I diabetes mellitus;
• Rheumatoid arthritis;
• Systemic lupus erythematosus;
• Nonspecific ulcerative colitis;
• Crohn's disease.

8. Improved erection

Scientific works of Italian experts clearly show that proper nutrition is extremely effective in combating erectile dysfunction in men

Lentils contain a lot of valuable proteins, fats, vitamins, minerals and antioxidants.

The described biologically active substances support systemic metabolism and the work of all organs. Against the background of their regular use, erection problems are much less common.

9. Prevention of iron deficiency anemia

Anemia is a decrease in hemoglobin levels and (or) red blood cells in the blood. The problem is most often caused by a lack of iron in the body.

Lentils contains fairly large amounts of iron (100 grams contain 60% of the daily value of the mineral) and can be used for the prevention as well as therapy (in conjunction with medications) of anemia.

10. Weight loss Assistance

Lentils – high protein product.

Proteins, when ingested, cause the development of a feeling of satiety due to mechanical stretching of the stomach and the production of hormones that suppress hunger (peptide YY, cholecystokinin).

After eating lentils, the feeling of hunger is suppressed for several hours. The body requires less food, and the energy value of the daily diet decreases.

Possible  harm

Despite the abundance of medicinal properties, lentils have contraindications and in some situations can harm a person.

The most common side effects are:

1. Exacerbation of gout. Lentils contain many purine bases, which can provoke an exacerbation of the symptoms of gout present.
2. Inhibition of kidney function. Lentils, due to the content of certain plant photochemical substances, slightly reduces the functional activity of the kidneys. In case of an initially unfavorable state of the organs, it is recommended to abandon the use of legumes.
3. Allergic reactions. Sensitization of the body to lentil proteins is rare, but is characterized by a severe systemic course of anaphylaxis.
4. Deterioration of nutrient absorption. Lentils are able to block the production of enzymes that digest proteins; reduce the permeability of the intestinal barrier, reduce the absorption of minerals from food by the body. Excessive constant consumption of legumes is dangerous, as it can lead to a shortage of incoming nutrients.

Selection and preparation

Lentils are sold packaged or loose. Before buying, it is necessary to check:

1. Packaging. It must be intact, any tears are unacceptable.
2. Expiration date. High-quality lentils are stored for no more than 12 months.
3. Appearance of lentils. All fruits should be the same size and color, without black or white plaque.

The most useful cooking method, which eliminates all possible risks, is boiling. Recipe:

1. Sort and thoroughly rinse the lentil groats under running water.
2. Place in an enameled bowl and pour water at the rate of 1 cup of lentils per 2 cups of water.
3. Bring to a boil and simmer for 20-40 minutes. It is allowed to add 1-2 tablespoons of olive oil to soften the fruits.
4. The product is ready. High-quality cooked lentils have a unique taste and aroma.

It is important to note that the cooking time of lentils varies slightly depending on the variety. For green culture – 20 minutes, brown – 40 minutes, red – 10 minutes, black – 20-25 minutes.

Boiled lentils go well with vegetables (zucchini, carrots) and herbs (coriander, parsley, dill).

On the basis of lentils, you can cook a lot of dishes: salads, soups, porridges, snacks and even sauces.

Sprouted lentils, which contain a higher level of biologically active substances, have acquired special value in recent years. Dishes based on it are usually consumed in order to lose weight or reduce the risk of developing cardiovascular diseases.

To produce sprouts on your own, you should:

1. Place large beans in a glass jar.
2. Fill with water for ¾ and put in a well-lit place. The comfortable temperature is 12-18 degrees.
3. Collect the sprouts. The first ones will appear after 2 days, the larger ones after 1-2 weeks.

Conclusion

1. Thus, lentils are a valuable nutritious product rich in proteins, omega-3 fatty acids, vitamins, minerals and antioxidants.
2. With regular use, it can improve the health of the cardiovascular, central nervous, endocrine, musculoskeletal, reproductive, immune and hematopoietic systems.
3. It is important to follow the rules of selection, preparation and consumption.