Lentils: Nutrition facts and Health Benefits

Lentils: Nutrition facts and Health Benefits


Nowadays, people have to spend a costly sum of money on food.

Therefore, the majority of us is thinking about diet which can save money and still give them enough nutrients.

And lentils are one of the most popular meatless ingredients which people can choose.

In fact, lentils are cheap and potential source of protein.

Therefore, it can bring about numerous beneficial health effects.

This article is a collection of nutrition facts and health benefits of lentils.

Nutrition Facts

Lentils: Nutrition Facts

Averagely, each serving of lentils contain 16 grams of fiber.

Therefore, it is easy to understand that lentils are excellent source of fibre.

Facts have shown that fiber is good for losing weight naturally because it may suppress appetite.

When it comes to the list of lentils’ ingredient, people usually mention iron.

Obviously, the lack of iron can lead to many serious health problems all around the world.

To specify, they may feel weak and tired if they do not consume enough iron.

Luckily, lentils are packed with valuable source of iron.

Thus, lentil consumption can address many diseases which come from iron deficiency.

Another ingredient which contribute to benefits of lentils is folate.

People estimated that half a cup of lentils have 179 micrograms of folate.

In fact, folate plays a part in forming new and healthy cells.

Also, pregnant women should consume enough folate to avoid birth defects in babies.

Other nutritious substances in lentils are potassium, vitamin B1, copper, manganese and phosphorous.

Bottom line: Lentils are excellent source of nutrients, therefore, they may come along with many health benefits.

Health Benefits of Lentils

Here are top 10 benefits of lentils which you may not know.

1. Muscle Generation

One of the most outstanding benefits of lentils is that it can provide improvement in muscle generation.

In fact, people should supply their organs and muscles a good source of protein.

This activity may guarantee the total growth effectively.

Luckily, lentils are a storehouse of amino acids which may help with building muscle and stimulating body functions (1, 2, 3).

Bottom line: Thanks to great source of amino acids, lentils can improve muscle health.

2. Diabetes

The massive benefits of lentils can be beneficial for the treatment of diabetes.

This effect is attributed to the appearance of fiber.

In fact, only when sugar levels of the body are in check will diabetes not develop out of control.

According to a study, legume family is one of the biggest sources of fiber – a substance which may control blood sugar levels (4).

To specify, fiber will slow down the speed of absorbing food by blood and maintain sugar levels at healthy rate.

And lentils are a member of legume family.

Therefore, lentils can contribute to improving the condition of diabetes.

Bottom line: Diabetes is one of the most popular diseases nowadays. Fortunately, people can neutralize this by consuming lentils.

3. Digestive System

Lentils: Digestive Improvement

Another benefits of lentils is to improve digestive system.

Undeniably, fiber in lentils is essential for a good digestive functioning (5).

Specifically, it can smooth bowel movement by adding bulk to it.

Also, fiber can reduce discomforts from constipation (6).

Hence, in case you are seeking for natural food for your digestion-related issues, you should go for lentils.

4. Cardiovascular Diseases

It is regreful to witness an increase in the number of people with heart problems.

Among many foods which can support heart health, lentils are popular.

Loading with negligible amount of fact, lentils can supply the body protein without adding extra fat into it (6, 7).

As a result, lentil intake may effectively enhance heart health.

Also, magnesium in lentils may relax heart muscle and reduce blood pressure.

Bottom line: Lentils may contribute to an improvement in heart health.

5. Atherosclerosis

One mechanism behind benefits of lentilsis its ability to fight atherosclerosis.

For the old, atherosclerosis is a common dread.

In fact, this phenomenon happens when free radicals cause damage to bone system.

Thanks to great source of antioxidants, lentils may help people avoid developing atherosclerosis (8).

Also, antioxidant elements in lentils can prevent free radicals from doing damage to gene and body cells.

Bottom line: Lentil intake is beneficial for preventing atherocleros due to its richness in antioxidants.

6. Cancer

Cancer is one of the biggest killers all around the world.

In reality, this health problem emerge when cells inside the body system grow uncontrolled.

And oxidative damage is one of deciding factor for cancer appearance.

According to a research, foods including lentils, wheat, soybeans or peanuts may have good influence on cancerous cells (9).

Particularly, cytotoxicity and apoptosis which come from these foods can work against cancer development (10).

Bottom line: Increased intake of lentils is likely to keep cancer growth in check.

7. Folic Acid

Folic acid is one of important elements which contribute to benefits of lentils.

As mention before, folic acid in lentil is good for preventing birth defects.

Also, this component can have good impacts on forming red blood cells as well as maintaining homocystine levels (11).

Some professors also advise that patients of hypertension should provide their body with enough amount of folic acid.

8. Nervous System

Long time ago, people believed that vitamins and minerals had no effects on improving brain function.

However, recently, numberouf studies have brough about the positive changes which these substances can bring to  brain’s activities.

In particular, a research has concluded that vitamins and minerals in lentils could fostering brain functions.

Bottom line: Lentil which contain vitamins and minerals can leave good impacts on brain fuctions.

9. Metabolism

It is clear that metabolism is indispensible in our body system.

A good metabolism can play a part in boosting digective health and nervous system.

And lentils are packed with vitamin B3 – an essential element for proper metabolism (12).

Moreover, vitamin B3 can offer wide range of health benefits.

They are controlling cholesterol levels, lowering the danger of diabetes, cataracts and osteoarthritis.

10. Weight Loss

As mentioned before, fiber-rich foods like lentil are really helpful in weight loss process.

A recent study have suggested that regular intake of lentils may control weight gain naturally (13).

Take Home Message

In addition to above benefits of lentils, this food may offer many other health effects.

However, there are some cases in which lentils are not recommended to consume.

For example, the concentrations of oxalate components in lentils are not suitable for kidney stone condition (14).

Also, excessive consumption of lentils may lead to gas, which is quite incomfortable.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Lentils: Nutrition facts and Health Benefits
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  1. How much is recommended to consume each week for lentils to be beneficial? And if you produce kidney stones is it not safe to eat lentils?

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