Lentils are a product with a rich protein content of vegetable origin. They have as much protein as meat and the complex carbohydrates, minerals and fiber in addition to the protein make them an extremely healthy and beneficial food product.
The tiny grains of lentils have wonderful nutritional and health benefits that should not be missed out on. They are often included in the Mediterranean menu, because they are filling, but without excess calories or fat.
This is the reason why this representative of the Legume family is often placed on the table, making it not just part of the menu, but sometimes the real star of it.
Different types of this cheap and protein-rich food are cultivated - yellow, brown, green lentils and orange lentils. Each of them has its advantages and benefits for the body. What is known about orange lentils can convince us to include them more often in our menu.
Characteristic of the orange lentils
Orange lentils are an important source of protein, vitamin E and iron, making them an ideal addition to vegetarian diets.
They have excellent nutritional qualities due to the high content of proteins, folic acid, beta carotene, thiamine, calcium, magnesium, vitamins PP and B and soluble fibers in their composition.
This makes orange lentils an excellent food that can be included in the diet of people with heart problems and diabetics.
Orange and other types of lentils - differences and similarities
Compared to brown and green lentils, orange lentil grains have a much softer texture and are usually much smaller in size. They cook very quickly and lose some of their bright color.
Orange lentils have a sweet taste and are rich in protein and iron. When subjected to heat treatment, this variety changes its color to golden yellow. In fact, it is a question of changes in the color of the lentil grain when its husk falls off, and hence the changes in the color of this food.
Orange lentils are split into halves, so they cook much faster than most legumes and save valuable cooking time, which is also why they are preferred. They are suitable for the preparation of red lentil cream soups and purees. The high content of valuable ingredients in them, such as proteins, folic acid, iron, beta carotene, thiamine, calcium, magnesium, vitamins PP and B and many others should be remembered.
-Orange lentils are a product, extremely suitable for preparing soups with a predominance of cream soups. This is determined by the smaller grains of the variety, from which the appetizing taste is not compromised. Another of their advantages is the absence of flakes, which is why they cook much faster;
- Thanks to the presence of the most important amino acids, which are easily absorbed by the body, orange lentils can be included in the menu as an additional source of protein during fasting, included in various diets and must be present in the food of vegetarians.
Nutritional and chemical composition of orange lentils
Excellent source of fiber
One cup of boiled lentils contains approximately 40 grams of carbohydrates, of which 15 grams are dietary fiber. This practically means providing 44 percent of the daily recommended intake of fiber for men and 53 percent for women. Likewise, 3.6 grams of sugar are present in each cup of boiled lentils, meaning they have a low impact on raising blood sugar levels;
High in protein
One cup of these lentils contains 17.8 grams of protein, which meets 32% of the protein needs for men and 38% of those for women;
Red Lentils are rich in B vitamins
With a high content of vitamin B6, pantothenic acid and thiamin. Likewise, boiled orange lentils contain 358 micrograms of vitamin B9, also known as folic acid. Consuming one cup provides 90 percent of the folic acid requirement for adults. It is essential in the synthesis of red blood cells and DNA, to support energy metabolism.
Source of iron
6.6 milligrams of iron are contained in one cup of the boiled product. Men need 8 milligrams of this mineral and that fulfills 82% of the daily requirement for men. Women, on the other hand, need 18 milligrams of iron and 1 cup of lentils provides 37% of the recommended daily intake of this mineral for women.
Health benefits and uses of orange lentils
Promotes the health of pregnant women
Pregnancy in women poses a problem if mothers-to-be do not have the necessary nutrients they need to ensure a safe and healthy pregnancy. The high content of vitamin B9, which carries folic acid, ensures healthy brain development and prevents birth defects in the fetus such as spina bifida. The same goes for pregnant women those who eat this vitamin throughout pregnancy have a lower risk of premature birth;
Increases energy level
Iron deficiency is one of the causes of low energy level. Iron is an important part of hemoglobin, which helps red blood cells carry oxygen. Since orange lentils are a good source of iron, they help to avoid unpleasant health problems;
They are good for weight loss
To maintain a healthy weight, calories must be controlled. One cup of boiled orange lentils contains 230 calories, fiber and protein, which are important for weight loss. It fills the stomach, prevents hunger and prevents overeating. Fiber also slows carbohydrates to enter the bloodstream, which keeps blood sugar levels normal;
Reduces the risks of heart disease
These lentils a good source of folate and magnesium, nutrients that help reduce the risk of heart disease. Magnesium improves the flow of blood, oxygen and nutrients to the body, while folic acid lowers levels of homocysteine, which causes heart disease. Eating orange lentils regularly is a joy for the heart;
Prevents rapid aging
The abundance of antioxidants, fiber, proteins, other essential vitamins and minerals increase the body's immunity when consuming the product. In addition, the antioxidants present in lentils minimize cell and tissue damage and destroy free radicals. That's why eating orange lentils for 2-3 weeks can increase vitality;
Lightening the skin
With the help of these small grains you can easily achieve a radiant skin. Mixed in ground form with turmeric and rose water, it is a wonderful mask for healthy skin;
Treatment of dry skin
The necessary relief from the dryness of the skin can be achieved with the help of these lentils. When soaked overnight, they turns into a paste and can be applied mixed with rose water to dry skin. The effect is strong after only a few days.
Of course, the most important application of orange lentils is in cooking. Here are some ideas for culinary uses of orange lentils:
- Lentil salad;
- Lentil patties;
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