The lentil is an annual plant that is a member of the legume family. Lentils have been a part of people’s diet for possibly the last 13,000 years. Lentils are grown throughout most of the world. Being a legume, they are related to beans and peanuts. Unlike other varieties of beans, dried lentils do not have to go through a pre-soaking process before being cooked. It is advisable to thoroughly wash dried lentils prior to cooking them and to remove any lentils that are broken or have visual damage. Dried lentils somewhat visually resemble dried split peas but, they have a different texture and a more earthy flavor than split peas.
Brown lentils can easily be found in most grocery stores. They are a quick-cooking lentil. Brown lentils become mushy when cooked for a lengthy period of time. That characteristic makes them an appealing ingredient in soups where a rich, thickness is the desired texture. Green lentils have a thin shell. They require a longer cooking time than brown lentils. Green lentils have a more pronounced pea-like flavor. This type of lentil is recommended as an ingredient in pilafs and other side dishes because they will retain their shape and texture when cooked. Pink or red lentils and yellow lentils have had their hull removed. This gives them more of a split-pea appearance. They cook quickly and have a milder flavor than the other types of lentils. Black lentils have a firm texture and are often used as an ingredient in warm salads.
Experts recommend that men get 56 grams of protein and women 46 grams of protein daily. A 1 cup serving of lentils provides approximately 18 grams of protein. Protein is an essential nutrient necessary for the maintenance and repair of cells. Protein is also essential for good digestive health, healthy hair, skin and nails, heart health and bone health. One detail to take notice of is that the protein found in lentils is classified as an incomplete protein. That classification means that the protein in lentils lacks some of the essential amino acids needed to build protein within your body. Pairing lentils with a complementary or complete protein such as brown rice will assure that you are meeting your daily amino acid requirements.
If you check out a list of some of the foods that are the best source of iron for those on a vegetarian diet, dried lentils will appear on that list. A one cup serving of lentils provides 37 % of your daily requirement of iron. An iron deficiency can lead to a feeling of fatigue, tiredness and generally an overall low energy level. You need a sufficient amount of iron in your diet so that your body can make healthy oxygen-carrying red blood cells. Iron also contributes to maintaining healthy cells, and healthy skin, hair and nails. The specific amount of iron you need in your diet varies according to age, activity level and specific health conditions you may have. Making lentils a regular part of your diet can prevent you from experiencing tiredness or from becoming anemic.
Lentils are a good source of vitamin B6. A one cup serving of lentils provides 20% of the daily requirement of vitamin B6. This vitamin is important to cardiovascular health, digestive health, the immune system, nervous system and muscular system. It also necessary for brain development and function. Vitamin B6 helps make melatonin which is vital to the proper functioning of your internal clock. Pink lentils are a source of vitamin A and vitamin C. Vitamin A is important to vision health, neurological function and can assist in the reduction of inflammation. Vitamin C supports immune health and is essential to maintaining healthy hair and skin. Lentils provide approximately 4% of your daily value of vitamin K. To increase the amount of vitamin K in your diet, you can prepare recipes with lentils that incorporate foods such as garlic, onion, celery and carrots which are also good sources of vitamin K. Buying bulk lentils is a good way to keep a supply on hand to quickly make a healthy, vitamin-rich soup.
Making bulk lentil purchases a regular part of your shopping routine can be beneficial to your health in many ways. Lentils contain fiber, folic acid and potassium which support heart health. Adding lentils to your diet can help lower your blood pressure and lower your risk of heart disease. The fiber in lentils can help reduce your risk of developing colon cancer. Fiber also aids in weight loss by promoting a feeling of satiety and helping the digestive system function at its optimum. Lentils contain selenium which helps prevent inflammation and improves your immune system. Selenium is also credited with decreases the growth of tumors. The iron content of lentils helps prevent anemia. Lentils are a source of folate. Folate helps support the nervous system and assists in energy metabolism. An insufficient amount of folic acid in your diet can make you more susceptible to developing cancer, heart disease, depression and age-related hearing and vision loss. Folic acid is necessary for the prevention of birth defects. Buying lentils wholesale and incorporating them into your diet in a variety of ways is something an expectant mom can do to help her unborn child. Lentils can be helpful in lowering your cholesterol. Lentils can be a beneficial part of a diabetic diet. The soluble fiber they provide helps slow digestion and stabilize blood sugar levels. One cup of lentils contains 230 calories. Lentils are an excellent food to prepare as part of a weight loss diet. They provide beneficial vitamins and nutrients and make you feel full.
