Beans, lentils and other
nutritious legumes are the best sources of lean vegetarian protein. Legumes are
made up of high-quality carbohydrates that are rich in vitamins, minerals, and
fiber. They tend to be notably high in soluble fiber, folate, magnesium, iron,
and potassium. These heart-healthy nutrients help lower cholesterol,
triglycerides, and blood pressure, and they can reduce your risk of coronary
artery disease, diabetes, and osteoporosis. Soluble fiber, in particular, keeps
you feeling fuller for longer, so it’s a good tool for weight loss. Many
studies suggest that folate can improve mood and memory. Magnesium prevents
migraine headaches and works with potassium to help lower high blood pressure.
Some legumes contain additional
nutrients, such as zinc or vitamin B6. Zinc is a mineral that contributes to
tissue growth and repair; it helps keep your skin and hair healthy. This
mineral is also found in the retina of the eye, where it helps fend off macular
degeneration. Vitamin B6 protects against age-related memory decline and also
maintains healthy hair.
Health
Benefits of Beans and Lentils
Control
high blood pressure
A recent Australian study found
that dietary protein and soluble fiber help prevent hypertension and improve
control of it. The researchers suggested legumes as a way to increase both
nutrients in your daily diet.
(read: Juice to lower your blood sugar)
Heart
Health
Several studies have shown that
eating high fiber foods like lentils reduces your risk of heart disease.
Lentils are also a great source of folate and magnesium, which are big
contributors to heart health. Folate lowers your homocysteine levels, a serious
risk factor for heart disease. Magnesium improves blood flow, oxygen and
nutrients throughout the body. Low levels of magnesium have been directly
associated with heart disease, so eating lentils will keep your heart happy!
Weight Loss
Although lentils include all
these beneficial nutrients like fiber, protein, minerals and vitamins, they are
still low in calories and contain virtually no fat. One cup of cooked lentils
only contains about 230 calories, but still leaves you feeling full and
satisfied.
Lower
cancer risk
In a review of dietary data from
90,630 women age 26 to 46, scientists at the Harvard School of Public Health
found that those who ate beans and lentils at least twice a week had a 25
percent lower risk of breast cancer than women who ate them just once a month.
Digestive Health
Insoluble dietary fiber found in
lentils helps prevent constipation and other digestive disorders like irritable
bowel syndrome and diverticulosis.
Lower Cholesterol
Lentils help to reduce blood
cholesterol since it contains high levels of soluble fiber. Lowering your
cholesterol levels reduces your risk of heart disease and stroke by keeping
your arteries clean.
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