The well-known legume that provides iron and zinc and helps prevent colds

Lentils, small but powerful, are considered one of the most nutritious and versatile legumes. Their high iron and zinc content make them a staple food for boosting the immune system and preventing colds for health benefits, while their overall nutritional value makes them a great option for a healthy diet and balanced.

Iron and zinc are essential minerals for the body to function properly. Iron is essential for the production of red blood cells and the transport of oxygen, while zinc plays a crucial role in the immune system, protein synthesis and wound healing. Both minerals are particularly important for strengthen defenses and promote health.

One serving of cooked lentils provides approximately 18% of the recommended daily intake of iron and 13% of zinc. This makes them a reliable source of these minerals, especially for people who follow vegetarian or vegan diets, as getting enough iron and zinc through plant sources can be challenging. Also, lentils contain vitamin C, which improves the absorption of iron in our body.

Essential in any healthy diet

In line with its advantages, lentils They are distinguished by their high energy value despite being a food rich in protein. Likewise, they are source of carbohydrates while the fat content is practically non-existent, therefore it is an ideal food for those who carry out high-level physical activity, such as sportsmen.

Another benefit of lentils is their dietary fiber content, which makes them a good choice great option for maintaining a healthy digestive system. Fiber promotes bowel regularity and helps prevent conditions like constipation, as well as contributing to a feeling of fullness, which can be beneficial for weight control.

Among the benefits provided by lentils, the following stand out:

• They promote intestinal transit. They are rich in fiber, which helps fight constipation.
• ​Good for anemia. It is a good source of iron which is why they are recommended for people suffering from iron deficiency anemia.
• They improve the functioning of the nervous system. It is a food rich in potassium, which is necessary for the proper functioning of the nerves.
• ​Good for pregnant women. Thanks to its high folic acid content, it prevents malformations in the fetus.
• ​Recommended for diabetics Gracia.sa that its consumption reduces blood glucose levels.
• ​It produces benefits in muscles, bones and teeth. Thanks to its high phosphorus content, as it provides 40% of the recommended daily amount.
• Improve concentration. Its slow-absorbing carbohydrate content provides energy to the brain.

Lentils, excellent allies in the kitchen

In addition to their impressive nutritional profile, lentils They are easy to prepare and very versatile in the kitchen.. They can be used in a wide variety of dishes, from soups and stews to salads and veggie burgers. Their mild flavor and slightly creamy texture make them a versatile ingredient that can be combined with a wide range of flavors and spices.

Furthermore, they are the only legumes that they do not need to be immersed in water be hydrated. But in addition to preparing stews, lentils are also an ideal ingredient for preparing salads.

Although it is true that lentils provide great nutritional value for the body, it is necessary to take them into account its consumption can cause some side effects not entirely pleasant and somewhat uncomfortable, such as abdominal inflammation and gas generation. In any case, there are recipes and some preparation tricks that avoid these effects.