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Overview

Lentils are edible seeds that belong to the legume family. These lens-shaped seeds are one of the oldest foods known to the world, dating back 9000 years. Asian and African cultures treat lentils as a staple in their diet, although nowadays, the largest producer of these seeds is in Canada. Lentils come in a wide variety of colours including black, red, green, yellow, and brown.

11 Benefits to Lentils

1. Highly Nutritious
2. Heart Health
3. Bone Health
4. Cancer Prevention
5. Reduce Fatigue
6. Lowers Cholesterol
7. Improves Digestion
8. Muscle Generation
9. Control Diabetes
10. Improved Electrolytes
11. Healthy Skin

1. Highly Nutritious

Lentils are loaded with magnesium, manganese, zinc, potassium, phosphorus, copper, iron, protein, and various B vitamins. 

2. Heart Health

The calcium, potassium, and magnesium in lentils can help reduce blood pressure. Polyphenols present in lentils also guard against heart disease. Folate protects the heart by supporting the body in forming red blood cells.

3. Bone Health

Lentils are a good source of calcium, which is essential for healthy bones.

4. Cancer Prevention

Selenium contained in lentils can help reduce the rate of growth for tumours. Plant lectins in lentils can also assist in managing the growth rate for cancerous cells.

5. Reduce Fatigue

A common cause of fatigue is due to a lack of iron in the body. Iron helps the body use energy more efficiently. Iron also helps circulate oxygen throughout the body by providing sufficient blood flow. A cup of lentils contains around a third of your daily iron intake. Plant-based iron (nonheme) is tougher for the body to absorb. Still, vitamin C can help with the absorption rate, so including some citrus fruit, tomatoes, or peppers into your diet will help your body absorb the iron from lentils.

6. Lowers Cholesterol

Eating lentils can help increase the level of good cholesterol while reducing bad cholesterol and triglycerides. The fibre content is responsible for this by eliminating bile salts from the body. Cholesterol is then used to replace the lost salt content. A single cup of lentils each day can reduce bad cholesterol in the body by up to 5%. 

7. Improves Digestion

The fibre in lentils also aids in digestion and helps prevent constipation.

8. Muscle Generation

Lentils are the second-best bean source of protein after soybeans. Lentils contain all of the required amino acids and proteins to build muscle.

9. Control Diabetes

The dietary fibre contained in lentils can regulate blood sugar levels, reducing the risk of type II diabetes.

10. Improved Electrolytes

Potassium is a superior electrolyte to sodium. By raising your potassium levels, you reduce your sodium levels and allow your body to perform more effectively.

11. Healthy Skin

Lentils contain many nutrients, such as iron, protein, and B vitamins, that help to promote healthy skin. Hair, skin, and nails are made up of a hard protein known as ketarin, so it is important to get lots of protein into the body, not only for muscle development but for skin maintenance. Iron also helps facilitate healthy hair, skin, and nails, whereas the B vitamins are responsible for slowing down the ageing process of the skin.

Conclusion

I include lentils as a part of my daily curry, primarily for a protein boost. I think everyone should consume lentils daily purely because of the amount of nutritional value they grant for something that does not take up a lot of space in any meal. Lentils are incredibly splash-able in foods such as soups, curries, pasta, and even salads. Give them a shot!

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