The Nutrition of Lentils / Nutrition / Healthy Eating. Lentils are some of the most nutritious, and at the same time economical, foods in the world. ![]() ![]() These legumes that are grown like peas in a pod, and come in a wide array of colors including brown, pink, green and orange. They are widely popular in Eastern Europe, India and in some parts of Asia. Whatever color you choose to eat, you can enjoy the same nutritional lentils that are low in fat, low in calories, and free from cholesterol. ![]() Here are the nutritional highlights of lentils. Nutritional Value. Lentils are rich sources of protein, folic acid, dietary fiber, vitamin C, B vitamins, essential amino acids and trace minerals. A 1. 00 g serving of lentils contains 6. Among the winter growing legumes, lentils have the highest concentration of antioxidants. The eight foods that will help you lose weight.![]() This chart graphically details the %DV that a serving of Almonds provides for each of the nutrients of which it is a good, very good, or excellent source according to. The term minerals refers to elements in their simple inorganic form. In nutrition they are commonly referred to as mineral elements or inorganic nutrients. If this is the case, then there is some amazing news for you. You can now lose weight, I mean, really lose weight with this one super-ingredient that is available in. Search Harvard Health Publications. What can we help you find? Enter search terms and tap the Search button. Both articles and products will be searched. Trace minerals are inorganic nutrients that are used for many biological functions, such as digestion, growth and hormone regulation. Humans need. Cholesterol Reduction. Since lentils are low in fat and high in fiber, they can help get rid of cholesterol and reduce blood cholesterol levels. It sweeps cholesterol from the body to avoid accumulation and buildup that can lead to heart disease, high blood pressure and stroke. It can also slow down the liver's manufacture of cholesterol. Improvement for Diabetes. People who suffer from diabetes are advised by doctors to include lentils in their diet. This is because the high amount of soluble fiber in the lentils help trap carbohydrates, which can slow digestion and absorption and help reduce the risks of spikes in the blood sugar levels. ![]() Boosts Digestion. With the high levels of fiber in lentils, they can expedite the detoxification of the body. In simpler terms, they make it easier for the body to get rid of toxins. Moreover, these legumes can also reduce the risk of diverticulosis, a health problem in which pouches form in the walls of the colon due to pressure sustained during bowel movements. Weight Loss Aid. Still on the fiber found in lentils, these legumes are found to help in weight loss programs. This is because fiber makes people feel full, and they tend to eat less when they include lentils in their diet. Lentils also have few calories, so even if you over- indulge, you don't have to worry about gaining excess weight. Cancer Prevention A study has found that a diet high in lentils and peas can significantly lower the risk of breast cancer. This is because of the high levels of flavones found in these legumes. Since breast cancer is one of the most common forms of cancer today and can account for a large number of fatalities all over the world, including lentils in your diet as a cancer preventive method is always a good idea. ![]() Minerals and the Signs that You Could Be Deficient. Just 2. 5 cups of spinach per day are enough to satisfy the daily magnesium requirement. Credit: Flickr Creative Commons, robbplusjessie. Have you ever had a few leg cramps and figured, “I just get those from time to time” ? What about poor fingernail growth or restless nights? While these daily observances can be easily written off when it doesn’t interrupt your busy day, the reality is that they are your body’s way of alerting you of potential bigger problems. Today there is an array of apps and programs out there that emphasize (or solely feature) macronutrient tracking and calorie counting. While these tools are handy, they are only a small piece of the health puzzle. Heavily relying on them for your total nutritional care risks putting your body in a precarious situation by causing you to lose sight of micronutrients, i. Naturally, we made a (handy, attractive, pragmatic) list: 7 Minerals: Why they’re important + signs you could be deficient. Magnesium. Why it’s important: Plays an important role in mitochondrial function. Involved in many biochemical reactions in the body, helping maintain normal heart rhythm, immune system, and muscle function. Low magnesium levels are linked with a variety of conditions, including hypertension, heart disease, osteoporosis, and poorly controlled diabetes. Signs you could be deficient: Body odor, constipation, muscle cramps, insomnia, headaches, and fatigue. Foods that have it: Dark, leafy greens like spinach and swiss chard, nuts and seeds, mackerel, lima beans. According to Rhonda Patrick, Ph. D, 5. 6% of the U. S. Read more about the “Three Main Causes of Magnesium Deficiency.”2. Phosphorus. Why it’s important: A mineral and electrolyte. A key component of cells and bones and plays a large role in calcium regulation (healthy bones and teeth). Abnormal phosphorus can mean abnormalities in the bones, calcium, or in electrolyte balance. Signs you could be deficient: Loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change, according to the University of Maryland Medical Center. Foods that have it: Protein rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes are good sources of phosphorus. Zinc. Why it’s important: Zinc is needed for normal growth, development, and sexual maturation, and helps regulate appetite, stress level, and sense of taste and smell. It also has antioxidant properties and plays an essential role in the immune system. Signs you could be deficient: Growth and development problems, hair loss, diarrhea, impotence, eye and skin conditions, and loss of appetite. Other symptoms may include weight loss, delayed wound healing, taste changes, and mental slowness. Foods that have it: Beef and lamb, liver, spinach, pumpkin and squash seeds, pork, chicken. Calcium. Why it’s important: A mineral and electrolyte found in your bones as well as in your blood. Crucial for maintaining proper nerve and heart function, blood clotting, and muscle contraction. Signs you could be deficient: Severe calcium deficiency can produce signs and symptoms of confusion and memory loss. A low blood calcium level can affect the functions of the nervous system and result in mental confusion, hallucinations, and delusions as well as memory loss, according to livestrong. Mood changes such as depression may also result. Foods that have it: Dairy products (milk, yogurt, and cheese), sardines, vegetables (Chinese cabbage, kale, and broccoli). Moderation is key. Read this blog to learn about “The Dangers of Too Much Calcium”5. Iron: Why it’s important: The tiny amount you need is crucial to normal body functions. If you do not have enough iron, your body cannot make hemoglobin, the oxygen- carrying component of red blood cells, and you may develop anemia, a disorder that occurs when there is not enough hemoglobin in the blood. Signs you could be deficient: Symptoms of anemia include: Feeling tired, difficulty breathing, dizziness, headaches, feeling cold. Foods that have it: Meat, seafood, poultry, beans, peas and dark, green leafy vegetables. If you supplement, it is important to only take the prescribed amount, as too much Iron can be toxic. Potassium: Why it’s important: Potassium helps maintain the correct balance of fluid in the body as well as the right chemical balance of acids and bases. Potassium triggers muscle contractions, including heart muscle contractions. The balance of potassium with other electrolytes is the key to assessing optimal electrolyte function. Signs you could be deficient: Weakness, fatigue, muscle cramps, constipation. Foods that have it: Citrus fruits, apples, bananas, apricots, cantaloupe, potatoes (especially with the skin), tomatoes, spinach, Brussels sprouts (yum!), mushrooms, beans, peas, and almonds. Selenium: Why it’s important: An essential trace mineral that has potent antioxidant properties and is highly concentrated in your thyroid, making it a key player in Thyroid function. As such, hypothyroidism is a condition that occurs when your thyroid does not manufacture enough thyroid hormones. Signs you could be deficient: According to livestrong. Non- physical symptoms can include a loss of sex drive, an inability to concentrate, forgetfulness, poor mood and depression. Foods that have it: Brazil nuts, sunflower seeds, fish (halibut, sardines, flounder, salmon), shellfish (oysters, mussels, shrimp, clams and scallops), meat (beef, liver, lamb and pork), poultry (chicken and turkey), eggs, mushrooms (button, crimini, shiitake). What’s the best way to get my micronutrients? It’s highly recommended to get your minerals from eating whole, fresh foods, because of the greater nutritional value, fiber, and phytochemicals, according to the Mayo Clinic. That being said, be wary of processed, fortified foods and the dangers of over consumption of certain micronutrients and the harmful effects thereof. Need more? Wellness. FX currently offers tests for 4 of the 7 listed above – magnesium, calcium, potassium and iron. Check with your doctor or a Wellness. FX practitioner if you’re considering multivitamins and supplements, to help you find the right balance that is optimal for your own biochemistry. Don’t forget that if you’re a Wellness. FX member, we now offer direct access to Thorne. FX supplements. Hey! What about Vitamins? First of all, don’t speak to us in that tone of voice. Second of all: Part 2 is coming soon! Subscribe to the blog and you’ll get a ping when it goes live. Update: Part 2, “4 Vitamins & the Important Signs that You Could Be Deficient,” can now be found here. Subscribe to the blog.
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