Lentils offer a wide range of health benefits, including improved digestion, a healthy heart, diabetes management, cancer prevention, weight loss, treatment of anemia, and better electrolyte activity. Their potassium content is beneficial for pregnant women, helps prevent atherosclerosis, and supports a healthy nervous system. Lentils are seeds from the legume family, typically consisting of two halves enclosed in a husk. They are one of the oldest known food sources, dating back to 9000 BCE.
✔✔✔ You can purchase organic lentils from The Art of Living Bio Shops or online at AyurvedaBio.com ✔✔✔
Lentils can be consumed with or without their outer skin. The husk contains the highest dietary fiber content. Popular types of lentils include black lentils, red lentils, Puy lentils, yellow peas, yellow lentils, French green lentils, mung beans, soybeans, and more. Lentils are high in protein and a rich source of essential amino acids like lysine and isoleucine. They also provide key micronutrients such as vitamins and minerals. Lentils are widely consumed in Asian countries, especially India, where vegetarianism is common. Lentils serve as an excellent meat substitute by supplying the body with essential proteins. A great way to enjoy lentils is when they are sprouted, as they contain methionine and cysteine — two amino acids crucial for muscle building and body strength. Methionine is essential and must be obtained through food, while cysteine is non-essential and can be synthesized by the body.
To learn more about proper nutrition and which superfoods to include in your diet, join the free lecture “Ayurveda – The Path to Health and Balance” by The Art of Living Foundation.
Nutritional Value of Lentils
Lentils contain up to 35% protein — comparable to red meat, poultry, fish, and dairy products. They also contain carbohydrates (15–25g per 100g) and are a good source of dietary fiber with low calories.
Other nutritional components found in lentils include molybdenum, folic acid, tryptophan, manganese, iron, phosphorus, copper, vitamin B1, and potassium. Lentils are also rich in phytochemicals and phenols, known for their health benefits.
Health Benefits of Lentils
Supports Muscle Growth:
Lentils, especially when sprouted, contain all essential amino acids necessary for muscle growth and body repair.
Helps Manage Diabetes:
Lentils have high levels of dietary fiber, which helps regulate blood sugar by slowing digestion and keeping sugar levels stable.
Improves Digestion:
The dietary fiber in lentils aids digestion and supports a healthy gut.
Promotes Heart Health:
Lentils are low in fat and high in magnesium, which helps relax cardiovascular muscles and lower blood pressure.
Prevents Atherosclerosis:
Lentils contain antioxidants that reduce the risk of plaque build-up and protect cells from free radical damage.
Anti-Cancer Properties:
Plant-based lectins found in lentils can trigger cancer cell apoptosis and inhibit tumor growth.
Rich in Folic Acid:
Lentils are a good source of folic acid, essential during pregnancy to prevent neural tube defects and maintain healthy homocysteine levels.
Supports Weight Management:
Lentils increase satiety and help regulate body weight when consumed regularly.
Boosts Brain Function:
Lentils contain minerals that support optimal brain performance.
High Iron Content:
One cup (200g) of lentils provides about 36% of the recommended daily intake of iron, vital for hemoglobin production and energy.
Regulates Electrolytes:
Lentils are rich in potassium, which supports organ function and is a healthier alternative to sodium.
Enhances Metabolism:
Lentils contain vitamin B3, which supports the nervous and digestive systems and helps regulate cholesterol and blood sugar.
Red Lentil Soup Recipe
Ingredients:
1½ tbsp olive oil
1 large onion, chopped
3 garlic cloves, minced
2 carrots, chopped (1 cup)
½ cup chopped fresh or canned tomatoes
1 celery stalk, chopped
1¼ tsp ground cumin
½ tsp salt
1 cup red lentils
4 cups water
2 tbsp chopped fresh parsley
Preparation:
Heat the olive oil in a large pot. Add the onion and sauté until golden, about 5 minutes. Stir in garlic, carrots, tomatoes, celery, cumin, and salt; cook for 2 more minutes. Add the lentils and water, bring to a boil, and simmer uncovered, stirring occasionally for about 20 minutes, or until the lentils are soft. Season with salt and pepper to taste, and garnish with parsley.
You can find lentils at The Art of Living Happiness Centers (yoga, stress-relief programs, Ayurveda, bio shops):
Happiness Center “The Art of Living” – Student City (Sofia)
Happiness Center “The Art of Living” – Business Park (Sofia)
Happiness Center “The Art of Living” – NDK (Sofia)
Happiness Center “The Art of Living” – Blvd. Bulgaria (Sofia)
