Lentils Its Nutritional Components

Lentils health benefits

Have high levels of phosphorus, so it helps to have greater physical strength , ideal for athletes. This mineral also helps to improve the functions of  brain The lentils offer half the amount of phosphorus that need us daily.



They are a source of vegetable protein ( deficient in methionine), starch,calcium, iron but despite its fame, are not those with the highest concentration between the leguminous, magnesium, zinc, phosphorus.


Vitamin content is low, include vitamin K and some folates. It is also important its soluble and insoluble fiber content;although in lower concentrations than in other legumes,which encourages intestinal transit and helps fight constipation, and contribute to the prevention of various diseases. The lipid content is very low.

Have low concentrations of antinutritional components as saponins , phytates tannins which produce beneficial effects.


Vitamins present in lentils:
Vitamin For every 100g

Vitamin C      4.5 mg
Vitamin B1    0.87 mg
Vitamin B2    0.20 mg
Vitamin B3    2.62 mg
Vitamin B5    2.16 mg
Vitamin B6    0.55 mg
Vitamin B12      0 mg
Vitamin B9    0.48 mg
Vitamin B7     97 mg
Vitamin E       0.5 mg
Vitamin D          0 mg
Vitamin K      0.0045 mg


Minerals:
Nutrient Per 100g
Calcium 57mg
Iron 7.50mg
Magnesium 123mg
Phosphorus 450mg
Potassium 950mg
Sodium 6mg
Zinc 4.78mg
Copper 0.520mg
Manganese 1.35mg
Selenium 0.0087mg


Recommendations
To buy lentils.
• Look lentils that come in plastic bags of one pound . Lentils are available whole or split.

• The most common types of lentils are green or brown . Also are there red , orange, yellow or black.

• Check the lentils in the best way you can. Make sure they are not cracked . Should be clean, without sdirt, waste or mildew.

To store lentils
• Store lentils in a completely sealed container . Keep in a cool , dry, dark place.

• Eat them within a period of one year.

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Lentils Nutritional Value And Properties

Lentil benefits and varieties

Plant of the legume family (Leguminosae Juss. ) from the subfamily Papilionaceae, species Lens culinaris, Lens esculenta . It is native fromcountries of southwest Asia ( Turkey, Syria, Iraq) , from where it spread quickly throughout the countries of the Mediterranean.

The oldest remains of its cultivation date back to 6600. of C. makes it one of the oldest foods cultivated by man for almost 9000 years of antiquity. They were widely used by the Egyptians who considered it a basic food and later by the Greeks and Romans.


They served to food to people throughout the Middle Ages. Currently it is a plant widely cultivated in all temperate regions, since it is easy to harvest, promotes the regeneration of land to alternate their crop with cereals and is rich in energy, cheap, easy to preserve and can be combined with all kinds of food. The main world producers are Turkey and India.


It is a messy palnt with pinnate leaves ending in tendrils. Form small flowers with petals of white color, light blue or purple and arranged in small bunches and is annual.


Lentil varieties
For consumption two varieties are grown: one produces small brown seeds and the other yellow and larger, although there are numerous types of lentils that are classified by seed color: green or verdina lentils, small size and color green or yellowish green with blackish spot; calling the lentejón, lentils blondes or queen, among which are the Spanish blonde and blonde Armuña , yellow lentils, Asian , lentils oranges, which are a staple in the Arab World ; brown lentils or pardinas, originating in India, very fine and very suitable for making purees and blue green lentils, grown in volcanic areas.


Dry seeds are consumed and are the only legumes that must not be soaked in water to hydrate them. Just when cooking, cover them with cool water to prevent dry skin and come off.


Nutritional assessment
Per 100 grams:

Calories: 336 Kc only , so we could call as "light" food. Proteins .  They provide 25 gr. protein , equivalent to 160 gr of meat or wholemeal bread. This is its most striking quality.


Fiber . Contributes 12 % of the necessary fiber, which gives a high ease fordigestion, long as we cook them with vegetables.


Fat: 25 gr.Carbohydrates: 54 gr. Iron: . 8.6 mg , three times that meat, hence its deserved fame. Combining them with fruits rich in vitamin C, in the dessert or  salad with peppers, promotes its absorption. Iron is essential for physical activity and good mood.

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