Legume & Seeds Flashcards
Benefits
Lentils : Packed with B vitamins, magnesium, zinc and potassium. Made up of 25%. protein, and a great source of iron.Lentils are rich in polyphenols. These are a category of health-promoting phytochemicals (1).
An excellentmeat alternative & a great source ofiron, a mineral that is sometimes lacking in vegetables.
Though different types of lentils may vary slightly in their nutrient contents
Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall uhgut function (5).
Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes
Some of the polyphenols in lentils, are known to have strong antioxidant, anti-inflammatory and neuroprotective effects.
May help against inflammation and stop cancer cell growth, especially on cancerous skin cells, lower blood sugar levels. lentils don’t appear to lose their health-promoting properties after cooking (6).
Lentils may also help lower your blood pressur.
One 8-week study in 48 overweight or obese people with type 2 diabetes found that eating a one-third cup (60 grams) of lentils each day increased levels of “good” HDL cholesterol and significantly reduced levels of “bad” LDL cholesterol and triglycerides (14).
Finally, being overweight or obese increases your risk of heart disease, but eating lentils may help lower your overall food intake. They’re very filling and appear to keep your blood sugar levels steady.
Calories:230
Carbs:39.9 grams
Protein:17.9 grams
Fat:0.8 grams
Fiber:15.6 grams
Thiamine:22% of the Reference Daily Intake (RDI)
Niacin:10% of the RDI
Vitamin B6:18% of the RD
Folate:90% of the RDI
Pantothenic acid:13% of the RDI
Iron:37% of the RDI
Magnesium:18% of the RDI
Phosphorous:36% of the RDI
Potassium:21% of the RDI
Zinc:17% of the RDI
Copper:25% of the RDI
Manganese:49% of the RDI
