8 good reasons to eat lentils more often

Lentils used to be known as the food of the poor. How ugly that saying: “there are lentils, if you don’t want them, you leave them”. What reason would he have not to love her? Lentils are back in a big way, they are the real superfood.

The lentils they are very healthy and easy to cook. They are Mediterranean, but they are also part of international cuisines from all over the world, from India or Nepal to Mexico and France. They are used to prepare everything from stews and soups to creams, salads and even vegetable burgers.

Among its nutrientss stand out above all proteins, for which they are practically essential in vegetarian menus. They also provide group B vitamins, minerals such as iron and lots of fiber. Its carbohydrates are slowly absorbed, that is, the best as a lasting energy source.

8 reasons why lentils are so healthy

1. They help build muscle

The essential nutrients that our body needs to build muscle are protein. It is also found in meat, dairy products, eggs and fish, but the proteins in lentils (and other legumes) are the only ones that They are accompanied by fiber and slow carbohydrates.

Strengthening muscles is not just an aesthetic issue. Among other things, its tone and volume is essential to support the skeletal structure and to increase metabolic rate It helps keep weight under control.

About 250 g of cooked lentils provide all the proteins you need in a balanced meal, about 24 g. Remember that throughout the day you have to make another two similar protein intakes.

2. They help the kilos drop quickly

Each 100 g of cooked lentils provide only 116 kilocalories. Therefore, lentils can be part of a light diet, since they They are very satiating thanks to complex carbohydrates and fiber. Legumes are ideal as a supplement for healthy weight loss.

A Canadian study confirms its potential as an ingredient in low-calorie diets for weight loss. According to this study, participants who ate 200 g of lentils a day, for example in salad or soup, were able to reduce belly fat and lose weight.

3. They strengthen the heart and vascular system

A study with habitual consumers of lentils determined that their levels of cholesterol, blood pressure, blood sugar and heart rate were in much better ranges than those who did not consume them.

Enjoy cardiovascular health it is the best guarantee to prevent the first cause of death in our country.

4. They are very rich in minerals and vitamins

200 g of cooked lentils provide you with a good part of the daily needs of numerous vitamins and minerals in one go:

Vitamin B1 (thiamine): 22% of the Recommended Daily IntakeVitamin B3 (niacin): 10% of the RDIVitamin B6: 18% of the RDIFolic acid: 90% of the RDIIron: 37% of the RDIMagnesium: 18% of the RDIPhosphorus: 36% of the RDI Potassium: 21% of the RDI Zinc: 17% of the RDI Copper: 25% of the RDI Manganese: 49% of the RDI

5. They balance the nervous system

Legumes are pure food for the nerves: 100 g contain an average of 130 mg of magnesium. Our body needs this mineral for a healthy nervous system. Magnesium is also responsible for many metabolic processes.

In addition to magnesium, they are very rich in several group B vitamins, essential also for nervous balance.

6. They help with iron supply

Lentils contain an extraordinary amount of iron, the essential mineral whose deficiency is most common, especially among women of childbearing age.

100 g of lentils provide about 8 mg of iron. To promote its absorption it is essential that the dessert is rich in vitamin C. It can be an orange or a kiwi. You can also add red pepper and parsley to the salad.

7. They are a sustainable food

sustainable food they are nutritionally dense, require little water, and are grown nearby. It’s the definition of lentil, a much more sustainable source of protein than red meat or fish.

In Spain, the lentil cultivation area grew from the forties to 1987, reaching 94,000 hectares. Since that year it has fallen to 36,000 hectares in 2018. Most of the lentils consumed in Spain come from the United States and Canada.

The American lentil cooks faster but is not as tasty as the Spanish lentil. Yes you can, choose nearby production lentils. The largest production area is Castilla-La Mancha, followed by Castilla y León, with autochthonous varieties such as “Rubia Castillana”, “Rubia de La Armuña”, “Pardina” and “Verdina”.

8. They promote digestion

Lentils are rich in fiber, which is very useful for correct digestive transit. The fiber prevents constipation or phase it out.

An adult should consume more than 35 g of fiber per day; 100 g of lentils already contain around 17 grams.

Although lentils promote transit, it is also true that they cause digestive discomfort in some people.

How to better digest lentils

Lentils are very healthy, but beware, not everyone can digest legumes in large quantities. Flatulence and bloating can be unpleasant side effects. Lack of habit is one of the main causes of these symptoms. If you are not used to eating lentils, start with small portions and gradually increase the frequency and quantity.

Peeled lentils, mainly available as red lentils and yellow lentils, do not contain stachyose, one of the three indigestible carbohydrates which are the cause of unpleasant flatulence. In the case of cooking very large or hard lentils, rinsing and soaking may help. Then wash them with fresh water before cooking.A splash of vinegar or aromatic plants or seeds such as marjoram, anise and the caraway seeds make the lentils easier to digest.

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