The benefits of green, brown and black lentils are very great as eating foods of plant origin, has always been associated with a decrease in health problems, and lentils of all kinds, one of these phytonutrients, with high health benefits, and great effectiveness in alleviating diseases, fighting obesity, diabetes, heart disease, hair and skin problems.
Heart health
The American Heart Association notes that fiber, along with folic acid and potassium in lentils, are all heart-healthy and reduce LDL cholesterol
Lentil protein is better than animal meat protein, as well as potassium, calcium and magnesium naturally lower blood pressure
Pregnant health
Folic acid with lentils is essential to prevent birth defects, and has been proven to reduce premature birth by 50% if consumed a year before pregnancy , a cup of lentils provides 90% of your daily folate needs.
Cancer
Lentil selenium is not found in most other foods, it is an anti-inflammatory and tumor suppressor, improves immunity by stimulating T cells, and also activates the function of the liver enzyme to help remove cancer-causing toxins, and lentil fiber reduces the risk of colorectal cancer.
Exhaustion
Iron deficiency is one of the causes of fatigue, and women between the ages of 18-50 are more prone to iron deficiency, eating a glass of lentils provides 1/3 of the daily iron requirement.
Digestion and satiety
Lentil fiber is an auxiliary factor for weight loss, helps to increase satiety, reduce appetite for a long time, which lowers calories and thus weight, lentil fiber helps prevent constipation, and support the digestive system in a balanced way.
Potential health risks
The consumption of large amounts of lens fibers may cause flatulence, so you should drink fluids, the more fiber in meals, and not eating fiber in large quantity during the same meal, but a small amount at each meal, and fiber intake too much, without adequate fluid intake, may lead to constipation
Nutritional information for a glass of cooked lentils:
(230) calories
(G) protein
(40g) carbohydrates
90% folic acid
22% thiamine (B1)
18% vitamin B6
21% potassium
36% phosphorus
(1g) fat
37% iron
49% manganese
And the source of niacin(B3), pantothenic acid(B5), magnesium, zinc, copper, selenium.