Lentils are very useful in having a long life. These beans have long been used for cooking, especially in South Asian countries. Lentils are the oldest legumes grown by humans on earth.
Lentils are native to eastern Egypt, central Egypt, the Mediterranean, Ethiopia, southern Europe, India, Pakistan, and Latin America. According to some archaeological evidence, this edible seed was cultivated between 6500 and 7500 BC.
Today, India, Canada, Turkey, Iran, China, and Bangladesh are among the world countries that produce and consume lentils. 6.4 million hectares of this edible grain are cultivated worldwide, and 2.4 million tons are produced annually. These days, China, Turkey, Armenia, and Croatia are the edible grain producers.
Nutritional value of lentils:
These grains are an excellent source of molybdenum and folate; they are also rich in fiber, copper, phosphorus and manganese, iron, protein, vitamin B1, pantothenic, zinc, potassium, vitamin B6, complex carbohydrates, and nutrients that increase the body’s metabolism Gives and helps burn fat.
One cup of lentils contains:
- 18 grams of protein
- 40 grams of carbohydrates
- Less than 1 gram of fat
- 16 grams of fiber
- 230 calories
Types of lentils:
Types of these edible seeds can be found in stores, including:
- Red lentils that taste more like soil
- green lentil
- Spanish lentils or lentils.
- Pool lentils or French lentils in bluish-green
- Beluga lentils or black lentils
- Yellow lentils
- And other types produced by different countries of the world.
Health benefits of lentils:
Lowering blood cholesterol:
This edible grain contains soluble fiber that can lower blood cholesterol. LDL, or bad cholesterol, is a significant cause of hardening of the arteries or hardening. It is best to eat lentils instead of meat, as it may raise blood cholesterol levels.
Maintain optimal levels of average blood sugar:
Eating low-glucose (GI) foods can keep your blood sugar levels healthy. Lentil glucose index is low (less than 55) and can lower blood sugar levels.
Prevention of diabetes:
As mentioned earlier, the glucose index in lentils is low, so it is suitable for people with diabetes.
Diabetes is a common disease caused by insulin resistance and high blood sugar levels. It is also the sixth leading cause of death in the world. For people with diabetes, primarily type 2 diabetes, low-glucose foods such as lentils are recommended. This edible grain also contains fiber that can reduce the absorption of sugar into the bloodstream. Therefore, this edible grain can be called a superfood that can prevent high blood sugar and diabetes.
This edible grain is rich in dietary fiber, which is very important for maintaining a healthy digestive tract and eliminating waste products. The fiber in lentils can improve food movement in the digestive tract and facilitate the absorption of nutrients.
Constipation occurs due to a lack of fiber, a grain rich in dietary fiber, which can help digest foods and facilitate their transfer to the large intestine and facilitate the excretion of feces from the body.
Lentils are a great source of phytoestrogens and antioxidants that can help prevent some cancers.
Especially cancers that are related to the body’s hormones, such as breast cancer and prostate cancer. The antioxidants in this edible grain can prevent free radicals that cause oxidative stress and cancer.
Reduce your risk of cardiovascular disease:
Heart disease is the leading cause of death in the world. An unhealthy lifestyle and a low diet can increase the risk of heart disease. Eating high-fiber foods can reduce the risk of heart disease and protect the heart from free radicals.
This edible grain is a good source of folate that can help mothers’ health during pregnancy. The presence of folate is essential for fetal growth in the uterus and plays a vital role in reducing fetal neural tube defects such as vertebral fissures in infants.
Treatment of celiac disease:
Lentils, like other legumes, are gluten-free. Gluten is a protein found in some plant foods, especially whole grains, and can be caused by humans.
Prevention of anemia:
The human body needs iron to produce new red blood cells and maintain the normal oxygen transport process. This edible grain is a rich iron source that can help red blood cells stay healthy and prevent anemia.
Regeneration of body cells:
Combining this edible grain with other foods has made this ancient grain one of the best protein sources. The amount of protein in lentils is much higher than other plant foods such as cereals and equal to the amount of protein in meat. Protein is one of the main components of the body that plays a role in forming almost all body organs and is also essential for repairing damaged parts of the body.
Body energy supply:
There are about 1040 to 1430 kilojoules of energy per 100 grams of lentils, equal to the grains’ amount of energy. The carbohydrates provide the energy of this grain in it. Eating lentils with breakfast can bring you a day full of energy and activity.
Lentils are a good source of carbohydrates. Also, its fat content and glucose index are low. Although this grain is rich in carbohydrates, fortunately, the carbohydrates in it are slowly digested in the body. This feature makes it a good food for people who are looking to lose weight.
Increase the body’s metabolism:
This grain contains compounds of B vitamins such as vitamin B6 that play an essential role in metabolism. B vitamins are a common factor in some metabolic processes in the body that play an essential role in energy production.
Eating lentils increases your metabolism and thus provides your energy overnight.
Maintaining skin health:
Lentils contain antioxidants that can protect the skin from the damaging effects of free radicals. Free radicals can damage the body’s cells, especially skin cells, and cause aging and wrinkles. By consuming it, in addition to maintaining fitness, you can have healthy and young skin.
Regulation and reduction of blood pressure:
This seed contains potassium, which plays a vital role in maintaining normal blood pressure and controlling high blood pressure. High blood pressure can lead to severe problems such as stroke.
Therefore, by consuming lentils, you can not only enjoy their good taste but also prevent serious health problems.
Improve brain health:
Magnesium plays a vital role in maintaining all bodily functions’ health, especially nerve vessels and brain cells. Magnesium protects the body against various problems that can damage nerve function and also helps regenerate brain cells. This grain is rich in magnesium, which has many benefits for the brain and prevents mental illnesses such as Alzheimer’s.
Strengthen and improve the immune system:
Another property of this seed is strengthening the immune system because it is rich in antioxidants, vitamins, and minerals that can strengthen your immune system and strengthen your defense against inflammation and disease.
Health risks from overuse of lentils:
The seeds contain a substance called oligosaccharides that may upset the stomach and abdomen and increase bloating if consumed in large quantities.
When lentils enter the digestive tract, they are not well digested in the stomach and, after being transferred to the large intestine, ferment and produce more gas.
Soaking this seed in water overnight reduces the number of oligosaccharides; it also contains some saponins that can interfere with the absorption of nutrients from other foods.
The best way to cook lentils:
The safest way is to use 3 cups of water to boil it. It will be easier to digest. Cooking green lentils usually takes 30 minutes, while red lentils are enough for up to 20 minutes.
Transparency and cleanliness of the skin
Mix the yogurt with lemon juice, add the cooked and mashed lentils, and pour it into a blender until smooth, then put this mixture on the skin for 20 minutes.
Treatment of mouth and throat ulcers
Gargle the juice of this seed to soothe sores in the mouth, throat, and diphtheria.
The effect of lentils on the stomach and bloating
This grain is a rich fiber source that facilitates digestion, reduces bloating, and eats it with vinegar, strengthening the stomach and eliminating bloating.
Properties of lentils for bodybuilding
This grain is the best food for bodybuilders due to its high fiber content. You can cook some of these seeds and potatoes and even rice together and use them to maintain body and muscle energy at any time of the day.
Loose skin shrinkage
To tighten loose skin, mix some of this seed with barley flour, mix it with a little rose and lemon juice, leave it for a day, and then massage your skin with this solution.
Get rid of pimples on the face.
To get rid of pimples, mix lentil flour with horseradish juice and apply it on your pimples so that your face is smooth and without pimples. Another mask to get rid of pimples: Mix 25 grams of lentil flour, 25 grams of pea flour, and 15 grams of starch with fennel sweat and apply on the face.
Properties of lentils for swelling analysis
Boil some of this seed in vinegar and use it as a poultice to analyze swelling.
Jaundice destroys the skin.
To get rid of jaundice, cook some of these edible seeds and melon seeds together and apply them as a poultice on the face or eat melon seeds and this seed separately; for example, first, eat a cup of lentils and then some Break the melon seeds.
Eliminate heel cracks
Mix the flour of this grain with egg white and use it as a poultice to eliminate the skin’s heel cracks and redness.
Eliminate hand and foot cracks
Boil some lentils with vinegar and apply it as a poultice on cold hands and feet.
Treatment of mastitis
Cook this edible seed with cabbage leaves and use it as a poultice to treat mastitis caused by milk clots.
Treat itchy eyes
Burn this seed and apply it to your eyes to cure itchy eyes.
Brush your teeth with burnt lentil seeds to make them white and shiny.
Eating lentil soup with almond oil eliminates fever.
Heal wounds and itching.
Mix lentil flour with honey and put it on the wound to heal deep wounds. You can also use boiled lentils to relieve itchy skin.