Legumes, and more precisely lentils, have a high protein, fiber and micronutrient content, which is why nutritionists recommend adding them regularly to the diet.
A study carried out by the Undersecretariat of Agricultural Markets of Argentina highlights its high concentration of nutrients.
On the other hand, Harvard University, through a study, highlighted the importance of incorporating lentils into the diet due to the great positive effect they have on the body.
"They have low levels of sodium and saturated fat and a good amount of potassium, fiber, phosphates and plant chemicals known as polyphenols that have antioxidant activity. These nutritional properties have led scientists to investigate their effects on chronic diseases," says the report. .
Legumes are praised by nutritionists as an essential food in the daily diet, which complements very well with other foods.
The body cannot absorb all the iron from food, especially in the case of lentils, which have a high content of this mineral. Of the vegetable iron it can only retain 2% or 5%, despite the fact that this legume has more iron content than meat.
This happens because the iron molecules of vegetable origin are different from those of animal origin. In meat, this mineral is found within the hemoglobin that protects it from compounds that reduce absorption, while in the case of lentils it is more exposed. Some of these compounds are usually phosphates, tannins and phytates.
There are certain foods that can help absorb iron in the body. In this case, if lentils are eaten, they can be supplemented with vitamin C to make it more beneficial for health. The National Library of Health, Medline Plus recommends adding fruits for this purpose.
"There are studies that indicate that with 25 milligrams of ascorbic acid -another name for vitamin C- in two meals a day the absorption of iron would be doubled", says the Spanish nutritionist Marián García.
Read the original Clarín article here.
