55. LENTIL (DHAL)

                                                LENTIL (DHAL)

Nutrition in 100 gm
Calories: 116 kcal
Carbohydrates	20.13 gm
Sugar	1.8 gm
Dietary fibre	7.9 gm
Fat	0.38 mg
Proteins	0.02 gm
Vit. B1 (Thiamin)	0.169 mg
Vit. B2 (Riboflavin)	0.073 mg
Vit. B3 (Niacin)	1.06 mg
Vitamin B6	0.178 mg
Vitamin C	1.5 mg
Vitamin E	0.11 mg
Iron	3.33 mg
Calcium	19 mg
Sodium	2 gm
Magnesium	36 mg
Potassium	369 mg
Zinc	1.27 mg
Copper	0.251 mg
Manganese	0.197 mg

Lentil or ‘dhal’ is a kind of pulse (or seed) and it is used to prepare curry, soups, sweets, porridge, kitchdi, etc. Lentil is 26% protein. Lentil also has essential amino acids isoleucine and lysine but they lack the essential amino acids methionine and cystine.  Different types of lentils are available in different colours like yellow, pink, orange, green, etc.

Other than proteins, lentils also have dietary fibre, folate, vitamin B1 and minerals. They are also a good source of iron.

Benefits:

1. Being high in iron, lentils are good for children and pregnant women.

2. Lentils are high in antioxidants. Hence they protect our body from diseases.

3. Diabetes: Lentils slow down the digestion and absorption thus preventing the increase of sugar in blood. Soluble fibre in lentils traps the carbohydrates.

4. Heart diseases: The fibre content of lentil is good to reduce the risk of heart diseases.

5. Cancer: Experiments have shown that use of lentil in food reduces the risk of cancer.

6. Obesity: Lentil has insoluble fibre which passes out of the body without being absorbed. Stomach feels full. Hence lentil is good for a person who is trying to reduce weight.

7. Constipation: Lentils help stools pass through the intestines with ease thus improving digestion and curing the problem of constipation.