Interesting Benefits Of Lentils

Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 9,000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a  part of a bread that was made during the Babylonian captivity of the Jewish people.

For millennia, lentils have been traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China, and Syria.

What Are Lentils?

Lentils are edible pulses or seeds that belong to the legume family. These mostly consist of two halves covered in a husk. Both the seeds are lens_shaped, which is probably why they are named Lens culinaris in Latin. They are also one of the oldest known sources of food for more than 9,000 years.

Interesting Benefits Of Lentils

The health benefits of lentils include improved digestion, a healthy heart, diabetes control, cancer management, weight loss,  prevention of anemia, and better electrolytic activity due to potassium. It is a good source of protein and is great for pregnant women. It also aids in the prevention of atherosclerosis and in maintaining a healthy nervous system.

Lentils can be consumed with or without the husk. Prior to the invention of milling machines, they were eaten with the husk. The husk contains the highest amount of dietary fiber. After the milling process was invented, the husk or skin was removed and the dietary fiber in lentils disappeared.

The popular kinds of lentils include black lentils, red lentils, brown lentils, mung bean, yellow split peas, yellow lentils, macchiatos lentils, French green lentils, black_ eye pea, kidney beans, soya beans, and many more varieties. Each country has its own native group of lentils, which are more or less similar and provide the same benefits.

Lentils with a high protein content are considered a cheap source of protein. They are a rich source of essential amino acids like isoleucine and lysine. They are also a good source of micronutrients such as vitamins and minerals.

Nutritional Value Of Lentils

Lentils contain the highest amount of protein originating from any plant. The amount of protein found in lentils is up to 35%, which is comparable to red meat, poultry, fish, and dairy products. Lentils contain carbohydrates ( 15_25 grams per 100 grams). They are a good source of dietary fiber and also have a low amount of calories. Other nutritious components found are molybdenum, folate, tryptophan, manganese, iron, phosphorous, copper vitamin B1, and potassium.

Lentils are also another source of phytochemicals and phenols. Both of these organic chemicals are known to provide health benefits, but the mechanism behind their work is yet to be determined. Often, lentils and meat are compared for their effectiveness and many people vote for meat as the best source of protein. It is true that lentils do not contain all the amino acids, but they do have less fat content when compared with meat.

Health Benefits Of Lentils

 1.Hearth Health

Lentils, with their negligible amounts of fat, are an ideal source of protein without adding any extra fat to the body, thereby promoting a healthy heart. Lentils contain magnesium, which helps in relaxing cardiovascular muscles and help lower blood pressure.

2. Prevent Cancer

Studies conducted by Elvira Gonzalez De Mejia & Valentin I. Prisecaru at the  University of Illinois have found that plant lectins, a separate type of plant protein originating from foods like lentils, wheat, peanuts, peas, and soybeans have a great influence on cancer cells. Research studies have shown that these lectins cause cytotoxicity and apoptosis, which means that they have a great potential to control cancer growth.

3. Boost Metabolism

Lentils are a good source of many vitamins, including vitamin B3, which plays a significant role in boosting the digestive and nervous systems. Vitamin B3 offers many other benefits, including cholesterol control, a decreased risk of diseases like Alzheimer's cataracts, osteoarthritis, and diabetes.

 4. Muscle Generation

Our organs and muscle need a constant supply of protein for repair and growth of the body. Lentils especially sprouted lentils, contain all the essential amino acids that are needed by our body for good muscle_ building and smooth functioning of the body.

5. Good Source of Folic Acid

Lentils are a good source of vitamin B_ complexes, such as folate or folic acid by pregnant women helps in preventing birth defects. According to a study by Susan J Duthie, at the Rowett Research Institute in Aberdeen, UK, a lack of folic acid often results in neural tube defects. Folate found in lentils helps in the formation of red blood cells, is good for pregnant women, and plays a key role in maintaining homocysteine levels. It is also known to be effective against hypertension and DNA damage, which may result in cancer.

 6. Healthy Nervous System

It was long believed that micronutrients such as vitamins and minerals did not have an effect on the functioning of the brain. However, further research suggested that for the proper functioning of the brain, vitamins and minerals are equally important. According to the research conducted by J.M. Bourre at the Department of Neuro_ pharmaco_nutrition at Fernand Widal Hospital in Paris, vitamins and minerals found in lentils are helpful for optimum brain functioning.

Side Effects Of Lentils

Although lentils are good for your health and are the best alternative for meat, poultry, and fish, they also have few disadvantages, which include:

Risk of Kidney Stone:

Research conducted by Massey et al. the Washington State University's Department of Food Science and Human Nutrition showed that some lentils such as soybeans, soy foods, peanut butter, and refried beans, contain high concentrations of oxalate compounds were responsible for the formation of kidney stones. Therefore, individuals who have kidney stones should stay away from legumes and lentils.