Lentils are good for cardiovascular health and help prevent cancer.

According to nutritionist Dr. Nguyen Thu Ha (Nam Saigon International General Hospital), lentils, also known as lentils, belong to the legume family and are very rich in protein and fiber, while containing very little fat and absolutely no cholesterol.

"Lentin is considered a good source of nutrients that help support cardiovascular health, manage diabetes, prevent cancer, improve digestion, aid weight loss, treat anemia, boost nerve health, and prevent atherosclerosis in pregnant women and the elderly. There are many types of lentils, commonly brown lentils, green lentils, red lentils, black lentils... each type has a different flavor and is suitable for different dishes," Dr. Ha said.

Nutritional value

Each 100 grams of lentils contains 9-10 grams of protein, more than the amount of protein in one chicken egg.

Some of the important nutritional values ​​of lentils include:

Protein : Lentils are a rich source of protein. Each 100 grams of lentils contains 9-10 grams of protein, more than the amount of protein in one chicken egg. Protein helps maintain and repair cell structure, strengthens muscles, supports immune function, and many other functions.

Fiber : Lentils are a good source of fiber, which helps improve digestion, prevent rapid spikes in blood sugar, and maintain digestive health. Each 100 grams of lentils contains 8-9 grams of fiber, accounting for about 30% of the body's fiber needs, which can help maintain a feeling of fullness for longer and aid in weight management.

Vitamins and minerals: Lentils provide many vitamins such as vitamin C, vitamin K, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin) and minerals such as manganese, copper, iron, magnesium, and potassium.

Natural antioxidants: Lentils are rich in antioxidants such as flavonoids and polyphenols, which can combat the effects of free radicals in the body, reducing the risk of diseases such as diabetes and cardiovascular disease.

Lentils are rich in nutrients that are good for your health.

Health benefits

It is because of these nutritional values ​​that lentils have many health benefits.

Cancer prevention:

Selenium is a rare mineral found in lentils. It is less commonly found in other foods.

Selenium has anti-inflammatory properties, prevents damage to DNA, slows tumor growth, and improves the immune response to infection by stimulating the production of pathogen-killing T lymphocytes.

In addition, selenium also plays a role in supporting liver enzyme function and detoxifying certain carcinogenic compounds in the body.

Procyanidins and flavonoids are polyphenols found in lentils that have strong anti-inflammatory and antioxidant effects. They help boost health and inhibit the growth of cancer cells. The fiber in lentils also helps reduce the risk of colorectal cancer.

Improve cardiovascular health

Lentil soup

Lentils are rich in folic acid (vitamin B9), iron, and vitamin B1, all of which support cardiovascular health. Folic acid protects heart health, supports the formation of red blood cells, and participates in the formation of the neural tube in the fetus. This is especially important for fetal development in pregnant women. Lentils may reduce the risk of heart disease by lowering bad cholesterol and blood pressure.

Supports the digestive system.

Lentils provide a lot of soluble fiber, which helps promote digestive function, reduce the absorption of unhealthy fats, and create favorable conditions for the growth of gut bacteria, thereby enhancing the body's immunity.

Reduce the risk of developing chronic diseases.

Studies have shown that regularly eating lentils helps reduce the risk of chronic diseases such as diabetes, obesity, cancer, and cardiovascular disease. This is thanks to their rich polyphenol content – ​​lentils are among the top-ranked legumes in terms of this antioxidant content.

For most people, lentils are a healthy addition to a balanced diet. However, lentils contain antinutrients that can make it difficult for the body to absorb certain vitamins and minerals, commonly iron, zinc, and calcium. Soaking and thoroughly cooking lentils can reduce the effects of these antinutrients. Similar to other legumes, some people may be allergic to lentils.

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