Lentils belong to the legume family, and there are plenty of facts about cooking lentils. They are quick and delicious, absorb the flavor of spices and are available all year round. They can be prepared in various forms between soups or with rice and meat. .
The lentils from which lentil soup is made contain folic acid, magnesium and potassium, and these minerals are important and necessary for maintaining heart health, according to the website. whfoods.
Lentil soup also contains a compound called polyphenols, which are active compounds with antioxidant properties. This soup is rich in these compounds that protect the body and benefit:
Fights free radicals and repairs damage to cells in the body.
Anti-inflammatory.
Promotes beneficial bacteria in the stomach.
risk of developing type 2 diabetes.
– Protects against infections.
It has a role in promoting heart health.
Good source of iron
Lentil soup is a good source of iron. Iron is an important mineral, which must be obtained constantly and in sufficient quantity, because its deficiency in the body leads to many damages, such as great fatigue and loss of energy, as well as a high risk of heart failure. ‘anemia.
Lentil soup is also one of the most important sources of vegetable iron, important and necessary, especially for vegetarians who do not eat meat and animal sources of iron. A cup of cooked lentils, which is the main ingredient in lentil soup, contains 37% of your daily iron needs.
A source of dietary fiber
One of the health benefits of lentil soup is that it is high in dietary fibre, which is important for the health of the digestive system and the digestion process, and also helps you feel full faster and fuller. long time.
Rich in protein
Lentils are one of the most protein-rich legumes. A cup of cooked lentil soup contains 36% of your daily protein requirement. Protein has many health benefits that the body needs
Lentil soup is also a good healthy option for people who follow a healthy diet and want to lose excess weight.
As it is a low calorie soup, a cup of lentils contains 230 calories.
It is also high in dietary fiber, which increases a person’s feeling of fullness, and so fiber reduces the amount of calories a person eats during the day.
Other Health Benefits of Lentils
Lentils are one of the rich food sources of various minerals and proteins, and contain two kinds of B group of vitamins, which is good for heart and health, and a container of it is enough to infuse health and well-being in the body for a whole day.
Lentils are also rich in soluble and insoluble fiber. Soluble fiber prevents constipation and digestive disorders such as; Diverticulosis and symptoms of irritable bowel syndrome.
Fiber can also provide energy. Lentils are also beneficial for the heart, since they reduce the risks related to its health, supporting its administrative and functional work, since they contain magnesium folate, since folic acid helps stabilize homocysteine levels, which is one of the weak amino acids, and without vitamin B or folic acid, the level of homocysteine increases in the blood, which damages the walls of the arteries and leads to heart disease.
As for the magnesium contained in lentils, it is also beneficial for the heart, as it prevents clogging of arteries and veins, and improves blood circulation and the absorption of nutrients and oxygen in the blood. While the abundant iron in lentils helps increase energy levels in the body, improve the body’s iron stores and improve red blood cell health.
Lentils are one of the best foods that support women’s health during menstruation, especially to compensate for the loss of iron. Instead of eating red meat, they can eat lentils, because they are rich in protein, in plant elements and nutrients, and their calories are low compared to the fats of other foods.
And because iron is abundant in lentils, it renews red blood cells composed of hemoglobin, and it is the carrier of oxygen from the lungs to the body. It is recommended to be taken by women, children and pregnant women, as they need the most dose of iron.
Nutritional values of lentils
red and green
Many people choose lentils based on their health and nutritional value, and it is a legume and is usually eaten dried or boiled and cooked, but the nutritional value varies from type to type, red lentils are rich in protein by 25%, and it is one of the most vegetable sources that contain it, and consuming it regularly is beneficial for the muscles and to build a healthy body, it is also rich in dietary fiber, acids amino and folic acid, as well as some other minerals and vitamins.
Red lentils are a nutritional plant with multiple benefits, as they contain a high content of dietary fiber, which helps to lower bad cholesterol levels in an individual.
Red lentils also help maintain stable blood sugar levels and prevent sudden spikes in the body, especially after eating.
4 health benefits of lentils make you eat them daily
As for green lentils, they are also valuable and effective against digestive disorders such as constipation, symptoms of irritable bowel syndrome and diverticulosis, and help maintain heart health thanks to its work and functions, being rich in magnesium and potassium, and these minerals tend to prevent any potential damage that might occur attached to the artery walls.
In addition, green lentils, and thanks to the magnesium they contain, are effective in increasing blood flow throughout the body. It is a good source of energy needed by the body to perform various functions to the detriment of its iron content, in addition to allowing the body to intercept the contents of bile and then excrete it to the helps soluble fiber found in lentils.
This, in turn, helps control cholesterol at the same time. Green lentils are also a healthy dietary option for those with diabetes, insulin resistance, and low blood sugar because soluble fiber, which is found in lentils, tend to stabilize blood sugar, and also provide a stable source of energy, while the folic acid present in lentils tends to reduce homocysteine levels, which are harmful to the heart and walls arteries.
Despite its health benefits, lentils contain purines known to cause health problems for people who are highly sensitive to purines. It causes excess purines in the body, leading to high levels of uric acid, which can lead to health issues like kidney stones and gout.
But research has also shown that compared to fish and meat sources, plant-based purines have a lesser effect.
In order to get the most out of red lentils and their high nutritional value, they should be cooked for a shorter period of time compared to green lentils. .
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