Lentils are rich in fiber, protein, and iron, providing several essential nutrients for digestion, heart health, and energy.
Just half a cup of cooked lentils offers about 8 grams of fiber, which helps regulate the intestines and contributes to cholesterol control.
Each 100 grams of cooked lentils also contain around 9 grams of protein, a higher value than that of common beans.
This makes lentils an excellent plant-based protein source, especially for people over 60 who naturally lose muscle mass with age.
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In addition, lentils are a good source of iron, providing about 3.3 milligrams per 100 grams.
Iron helps prevent anemia and keeps the circulatory system functioning properly.
They also contain folic acid (vitamin B9), which supports cell renewal and nervous system health.
Heart and gut benefits
The soluble fibers in lentils lower LDL cholesterol, often called the “bad” kind, while insoluble fibers promote healthy digestion and prevent constipation.
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Lentils also act as a prebiotic, supporting beneficial gut bacteria and reducing inflammation in the body.
According to Harvard Health Publishing, the polyphenols in lentils play a role in protecting the cardiovascular system, helping reduce the risk of heart disease.
Experts from Harvard University suggest eating one cup of cooked lentils three to four times per week for the best results.
More than just a side dish
Lentils also help with weight management because their high fiber content promotes fullness and stabilizes appetite.
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The resistant starch they contain slows down sugar absorption, aiding in blood sugar control.
Their protein content supports muscle maintenance, while the folic acid is particularly important during pregnancy, helping prevent neural tube defects in developing babies.
However, moderation matters. People with irritable bowel syndrome may experience discomfort due to lentils’ fiber content.
Those prone to kidney stones should also be cautious, as lentils contain oxalates that can contribute to stone formation when eaten in excess.
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Lentils may be a humble holiday dish, but for anyone over 60, they are a quiet ally in maintaining energy, digestion, and heart health throughout the year.
This article is based on information from Diariodocomercio.com.br.
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