If you’re looking to eat healthier, lentils should be one of the top foods in your meal plan—and fortunately, learning how to cook lentils isn’t too complicated. Packed with vitamins, protein, and a whole lot of fiber, the nutritional benefits of lentils (similarly to the health benefits of beans) cover all of your bases.
In this blog, we look at how lentils can boost health, investigate their nutritional content, and look at ways to incorporate them into a balanced diet:
1) They’re full of polyphenols- Polyphenols are active compounds that fight against harmful agents in the body—everything from ultraviolet rays and radiation to heart disease and cancer. So yeah, they’re a big deal. Lentils are a great way to get your polyphenol fix (they have more than fellow legumes green peas and chickpeas), and have been linked to long-lasting health benefits, including cardiovascular health and diabetes prevention. Polyphenols found in lentils have been noted for their antioxidant, antibacterial, anti-fungal, antiviral, cardio protective, anti-inflammatory, nephron protective, antidiabetic, anticancer, anti-obesity, hypolipidemic, and chemo preventive activities. Studies have shown that people who eat a lot of lentils may have lower cholesterol levels and a reduced risk of breast cancer.
2) Heart Health- Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. They are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!
3) The are high in fiber- Lentils are one of the most fiber-rich foods you can find, having high contents of both soluble and insoluble fiber. According to World's Healthiest Foods, one cup of lentils provides you with 63% of your daily value of fiber. Given that most people have trouble getting even a fraction of that with their on-the-go college life diets, lentils could potentially be total lifesavers in the fiber department. Fiber is not only good for lowering cholesterol, but it does wonders for helping your digestive system stay regular and helps keep your blood sugar stable. Buy organic chana daal online which is a good source of fiber.
4) Fighting fatigue- Iron deficiency is a common cause of fatigue. Not getting enough iron in the diet can affect how efficiently the body uses energy. There are two types of iron: heme and nonheme. Plants provide nonheme iron, and lentils are a particularly good source. Meat and fish provide heme iron. Nonheme iron is an essential form of iron for people who do not consume meat for health or other reasons. However, the body cannot absorb nonheme iron as well as heme iron. So, try combining it with vitamin C rich foods, such as citrus, berries, and peppers, which will improve absorption.
5) Lentils are good for your bones- When it comes to bone health, dairy-laden products tend to hog the spotlight, but lentils are a great option too with 35 grams of calcium per cup. Good to know, vegans! Order organic daal online which is a good source of protein.