The legumes They belong to the legume family, commonly known as the legume family. peas. These edible seeds have been consumed by humans and animals for thousands of years. They are a source of vitamins, iron, and proteins, becoming a fundamental pillar for those who do not consume meat.
Among the most well-known and consumed legumes, the following stand out: beans, broad beans, chickpeas, peas and lentils. The latter, specifically, stand out for their high content of essential nutrients. They do not have cholesterol or saturated fats, are easy to digest and contain fiber, iron, phosphorus, calcium, magnesium and selenium.
Lentils contain a 23% more protein than other legumes like beans or chickpeaswhich makes them an excellent substitute for red meats. These proteins help the development of muscle mass, cellular repair, and strengthening the immune system.
Thanks to their high fiber content, lentils regulate digestive processes and reduce blood cholesterol levels. They also stabilize blood sugar levels, reduce blood sugar spikes and they improve the resistance to insulin. In addition, they help prevent weight gain thanks to their low calorie content and high satiating power.
Lentils are rich in ironwhich improves oxygen transport in the blood and helps prevent anemia. They also contain folic acid, a vitamin that promotes the formation of blood cells, maintaining iron levels.
For proper preparation, it is key to rinse and soak the lentils for 8 to 12 hours before cooking, which eliminates the antinutrients which can cause gas and reduce nutrient absorption. The combination of lentils with foods rich in vitamin Csuch as tomatoes and citrus fruits, improves iron absorption.
It is recommended to avoid combining lentils with coffee, tea, or carbonated drinks, since their tannins and polyphenols limit iron absorption. Likewise, combining iron with foods rich in calcium can inhibit the absorption of both nutrients.
Lentils not only provide important nutritional benefits, but they are also a versatile option in the kitchen, and can be incorporated into both sweet and savory recipes.
Lentils, a legume widely consumed around the world, stand out for their multiple nutritional benefits, especially in the prevention and treatment of anemia, a condition characterized by lack of enough healthy red blood cells to adequately transport oxygen to body tissues. This pathology can be effectively counteracted with the adequate intake of certain nutrients present in lentils.
Rich in iron, lentils play a crucial role in improving the transport of oxygen in the blood, an essential component of hemoglobinprotein in Red blood cells that transports oxygen from the lungs to the rest of the body. Eating lentils regularly can help maintain proper hemoglobin levels, reducing the risk of developing anemia.
In addition to iron, lentils significantly contain folic acid, a B complex vitamin essential for the formation and maturation of blood cells. Furthermore, it is vital for the synthesis of DNA and cell division, functions crucial for the production of healthy red blood cells. That is why its deficiency can lead to a specific type of anemia known as megaloblastic anemia, which can be prevented or treated by incorporating lentils into the diet.
Another significant point is the bioavailability of iron, that is, the ease with which the body can absorb this mineral from foods. Lentils provide non-heme iron, which, although it is not absorbed as easily as the heme iron present in products of animal origin, can be optimized by combining it with foods rich in vitamin C. Consume lentils accompanied by foods such as citrus fruits, red peppers or tomatoes. It helps improve iron absorption, which enhances its effect against anemia.
Lentils can be added to salads, soups, stews, or even transformed into vegetable burgers, which makes them easy to include in various meals and guarantees the constant consumption of essential nutrients.
- Soups and Stews: add lentils to soups and stews, combining them with various vegetables and spices. Lentils cook quickly and add a rich, nutrient-packed texture.
- Salads: Mix cooked lentils with your favorite vegetables to make a fresh and nutritious salad. You can add ingredients such as tomato, cucumber, avocado and feta cheese, and season with lemon and olive oil.
- Lentil Burgers: combine cooked lentils with onion, garlic, grated carrot and spices to form a dough. Then, shape them into hamburgers and cook them on the grill or in the oven.
- Lentil Curry: Cook lentils with onion, garlic, ginger, tomato and coconut milk, and add spices such as curry, turmeric and cumin. Serve with basmati rice.
- Lentil Tacos: replace the meat with lentils seasoned with Mexican spices to prepare healthy tacos. Add guacamole, tomato, lettuce and a little cheese.
- Pasta with Lentil Sauce: Use lentils as a base for a hearty sauce that you can serve over pasta. Cook the lentils with tomatoes, herbs and garlic, and mix everything with the cooked pasta.
- Purees and Pates: After cooking the lentils, mash them with olive oil, garlic and lemon juice to make a puree or pate that can be spread on bread or used as a dip.
- Sauteed Lentils: Sauté cooked lentils with garlic, onion, peppers and spinach for a quick and healthy dish.
- Baked Lentils: Mix cooked lentils with vegetables and tomato sauce, coat with breadcrumbs and bake until golden brown for a lentil casserole.
- Lentil Burritos: Fill flour tortillas with a mixture of cooked lentils, rice, beans, corn and avocado. Serve with hot sauce or Greek yogurt.
Legumes are a fundamental piece for a healthier diet due to their rich nutrient content and multiple health benefits.
- High in Protein– Legumes are an excellent source of plant protein, making them an essential alternative to animal proteins, especially for vegetarians and vegans. Proteins help in building and repairing tissues and producing enzymes and hormones.
- Rich in Fiber: contain a large amount of dietary fiber, both soluble and insoluble. Soluble fiber helps reduce blood cholesterol levels and stabilize sugar levels, while insoluble fiber facilitates digestion and prevents constipation.
- Low Glycemic Index: Legumes have a low glycemic index, meaning they release sugars slowly into the bloodstream, which helps maintain consistent energy levels and prevent glucose spikes, which is especially beneficial for people with diabetes.
- Source of Vitamins and Minerals: They are rich in B complex vitamins (such as folic acid), iron, magnesium, potassium, and zinc. These nutrients are essential for various bodily functions, including energy production, blood cell formation, and strengthening the immune system.
- Low Fat and Cholesterol Free: Legumes are naturally low in fat and contain no cholesterol, making them ideal for maintaining cardiovascular health. Regular consumption of legumes can contribute to reducing the risk of heart disease.
- Satiety Effect and Weight Control: Thanks to their high protein and fiber content, legumes generate a feeling of satiety, which can help control appetite and reduce total caloric intake, making it easier to maintain a healthy weight.
- Versatility in the Kitchen: Legumes can be incorporated into a wide variety of dishes, from salads and soups to stews and purees, making it easy to include them in the daily diet in a pleasant and collective way.
- Digestive Benefits: In addition to preventing constipation, the fiber present in legumes acts as a prebiotic, encouraging the growth of beneficial bacteria in the intestine and improving overall digestive health.
Incorporating legumes regularly into the diet provides a rich combination of essential nutrients and also contributes to improving various aspects of health, which promotes a healthier and more balanced life.