Lentil

April 26, 2024

BiteWithZest

YELLOW, GREEN, BLACK… The grain of the lentil has a lenticular shape, which is why it has such a name. There are many types of lentils that can be yellow, green, brown, red and dark gray to black. Lentil (scientific name Lens culinaris) does not lag behind beans and peas in terms of its nutritional value. It even has a little less cellulose and a little more iron and minerals, but it is grown on a smaller scale than beans. The grain of the lentil has a lenticular shape, which is why it has such a name. There are many types of lentils that can be yellow, green, brown, red and dark gray to black.

The most common lentil types:

  • Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking and are great in stews.
  • Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
  • Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
  • Yellow and red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.
  • Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.

5 health benefits of lentil:

  • Fiber regulates and speeds up digestion, and potassium has a beneficial effect on high blood pressure.
  • It lowers high cholesterol, protects against cardiovascular disease and regulates blood sugar levels.
  • Zinc accelerates the production of hormones (including sex hormones) and strengthens the nervous system and brain.
  • Protease inhibitors have an anti-cancer effect, as they inhibit the uncontrolled proliferation of cancer cells.
  • It strengthens the functioning of the immune system and promotes the regeneration of connective tissues.

Pregnant women

Because lentils contain a lot of folate, it is also the right choice for pregnant women. Folate has been shown to reduce the risk of congenital malformations. They are even expected to reduce the risk of premature birth by as much as 50 percent if we consume them regularly for at least a year before pregnancy. One cup of lentils contains as much as 90 percent folate, which is good to consume in one day.

Vegetarians and vegans

Lentils, like other legumes, are also a source of iron. Vegetarians and vegans should be especially careful not to lack this mineral, so they should include legumes in their diet regularly. When we are deficient in this mineral, we often get tired very quickly. But with a cup of lentils, we can cover as much as a third of our iron needs. All legumes are a great alternative to meat also because of the quality protein.

Nutrition Facts
Lentils, raw

   Serving size   100 g  
  Amount per serving
 Calories

352 

% Daily Value*  
   Total Fat 1,1g    1 %  
      Saturated Fat 0,2g  1 %  
   Sodium 6mg    0 %  
   Total Carbohydrate 63g    23 %  
      Dietary Fiber 11g    39 %  
      Sugar 2g  
   Protein 25g    50 %  
 
   Vitamin D 0,00mcg    0 %  
   Calcium 35.00mg    3 %  
   Iron 6,51mg    36 %  
   Potassium 677mg    14 %  
 * The % Daily Value (DV) tells you how much a nutrient in a serving  of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.

 **Source: www.nutritionvalue.org 

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