Lentils - A Light Dish For Summer Days

Author: Marko Balašević Time for reading: ~2 minutes Last Updated: August 08, 2022

In this article, learn more about Lentils - A Light Dish For Summer Days. What are lentil purines and are they dangerous to anyone?.

Underestimated and destined for "simple" food, lentils are increasingly rare in Bulgarian cuisine.

This common legume has a huge potential for a summer dish. One glass of boiled lentils provides almost complete Indicative Daily Intake (RDA) of a number of important ingredients, such as tryptophan - over 50% of RDA, phosphorus - 36%, fiber - 63% and at the same time only 12% of calories.

Lentils are also extremely rich in fiber, which helps lower cholesterol and regulate blood sugar, preventing it from rising too fast after eating. The negligibly small amounts of vegetable fat and low-calorie content make it a great choice for hot days.

The iron and magnesium in the grains are also high: a serving of 200 grams contains 36% of ODP iron and 49% magnesium, respectively, which has a strengthening effect on the heart muscle.

Magnesium, as a natural antagonist of calcium channels, has a refreshing effect on blood vessels, allowing them to relax, which lowers blood pressure and improves blood circulation. This ensures a more even distribution of oxygen and nutrients throughout the body. Studies show that magnesium deficiency is not only a prerequisite for a heart attack but also if after a heart attack its levels continue to be insufficient, the heart muscle suffers severely from free radicals.

Iron is also useful for refreshing the body's reserves of the element, especially for women during menstruation. Unlike red meat, lentils are not as rich in fat and calories, which makes it a suitable food for those who keep their figure. Due to their increased needs for iron, pregnant women and adolescents also need to eat lentils often - its main biological role is to participate in the construction and function of hemoglobin.

Lentils contain natural compounds - purines. They are common in flora and fauna, but some people may have a heightened sensitivity to them, which can cause health problems. The purines themselves can be broken down in the body to uric acid, which can cause the formation of urate or uric acid stones in the kidneys. According to experts, purines from meat and fish products significantly increase the risk of kidney stones, while purines of plant origin have no effect on this risk. This missing effect of plant purines is still debated, and it's good for people prone to urinary tract stones to keep one thing in mind.

Lentils are a cheap product available all year round. It cooks easily and quickly, is easy to digest and is especially useful in the summer, to prevent anemic conditions in the heat and provide energy for longer periods of time during the day.

Lentils - A Light Dish For Summer Days

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