If you’re looking for an inexpensive and nutritious food that promotes healthy bones and reduces cholesterol, look no further than legumes. In particular, one legume stands out as a powerhouse for these health benefits: lentils.

What are Lentils?

Lentils are a type of legume, which means they are a plant that grows in a pod with seeds inside.

They are a staple food in many cultures around the world and are especially popular in India, where they are an important source of protein for vegetarians.

Nutritional Value of Lentils

Lentils are a nutritionally dense food that provide a range of health benefits. Half a cup of cooked lentils provides:.

116 calories
9 grams of protein
20 grams of carbohydrates
8 grams of fiber
0.5 grams of fat
21% of the recommended daily intake (RDI) of iron
10% of the RDI of vitamin B6
10% of the RDI of potassium
6% of the RDI of magnesium

Promotes Healthy Bones

Lentils are a great source of calcium, which is an essential mineral for building strong bones. In fact, one cup of cooked lentils provides 38 milligrams of calcium, which is about 4% of the daily recommended intake.

Lentils are also high in magnesium, which is another essential mineral for building strong bones. Magnesium helps to regulate calcium levels in the body and is necessary for the proper function of the nerves and muscles.

One cup of cooked lentils provides 71 milligrams of magnesium, which is about 18% of the daily recommended intake.

Reduces Cholesterol

Lentils are a good source of soluble fiber, which has been shown to help reduce cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and helps to prevent it from being absorbed into the bloodstream.

One cup of cooked lentils provides 15 grams of fiber, with 8 of those grams being soluble fiber. Studies have shown that consuming 5-10 grams of soluble fiber per day can help to reduce LDL cholesterol levels by 5-11%.

Other Health Benefits of Lentils

In addition to promoting healthy bones and reducing cholesterol, lentils offer a range of other health benefits:.

Heart health: Lentils are a good source of potassium, which helps to lower blood pressure and reduce the risk of heart disease.
Blood sugar regulation: The high fiber content of lentils helps to slow down the absorption of carbohydrates, which can help regulate blood sugar levels.
Weight management: The high fiber and protein content of lentils helps to promote feelings of fullness, which can reduce overall calorie intake and aid in weight management.
Cancer prevention: Lentils contain antioxidants and other compounds that have been shown to have anti-cancer effects.

How to Incorporate Lentils into Your Diet

Lentils are a versatile food that can be used in a variety of dishes. Here are some ideas for incorporating lentils into your diet:.

Use lentils as a meat substitute in soups, stews, and casseroles.
Add cooked lentils to salads for a boost of protein and fiber.
Make lentil burgers or meatballs.
Use lentils as a filling for tacos or burritos.

Conclusion

Lentils are an inexpensive and nutritious food that offers a range of health benefits, including promoting healthy bones and reducing cholesterol. They are also versatile and easy to incorporate into your diet.