Lentils are an excellent source of plant-based protein for those following a plant-based diet, providing essential iron, vitamin A, and zinc in abundance.
Fruits are packed with dietary fiber, helping keep your digestive tract in tip-top condition and decreasing risk for diseases like diabetes. Their nutrients also promote healthy skin, hair, and nails.
High in Protein
Protein is vital to muscle building, and lentils provide a delicious source of this essential nutrient. One cup of cooked lentils yields about 14 grams of protein; combine this food with grains like brown rice or pasta for a complete and satiating meal!
Lentils are packed with iron, an essential mineral for older adults who may require additional intake. A cup of cooked lentils provides approximately 7 milligrams – that’s close to half the recommended daily intake (RDI) for men and women up to age 50! Iron deficiency can result in tiredness and weakness, so eating lentils regularly may help protect or restore low iron levels.
Lentils provide an additional health benefit by being an excellent source of folate. Folic acid is important for all people, particularly women looking to become pregnant or expecting, as it helps decrease risk of serious birth defects. A cup of cooked lentils offers approximately 400 micrograms of folate.
Lentils are packed with fiber – one cup of cooked lentils contains about 15 grams – making them an essential food source to promote digestive health and lower risk for heart disease, diabetes, obesity, and other chronic conditions.
Lentils boast a high fiber content thanks to a group of carbs called resistant starches, which have a low glycemic index and are digested more slowly than sugary foods, helping keep blood glucose in check for those living with diabetes.
Lentils are naturally gluten-free and suitable for those living with celiac disease. Cooking them is easy, and they can be added to various recipes including soups, salads, curries and pasta dishes. A bag of dried lentils will last in your pantry for quite some time but are best eaten fresh; rinse before adding water and simmering them until tender – you could also soak the lentils overnight if your schedule allows it; this might save time but is not essential if prefer quick cooking times!
High in Fiber
Lens-shaped legumes (also called pulses) such as lentils are low-calorie foods packed with essential nutrients, making them a fantastic source of protein, which has numerous health benefits including muscle development and bone health, plus helping us feel full after meals. Lentils contain plenty of dietary fiber – all necessary components of healthy eating!
Dietary fiber helps your digestive tract run more smoothly, alleviating constipation, bloating and other age-related ailments. Plus, it can lower cholesterol levels. Lentils contain over half the daily recommended fiber intake in one cup!
Lentils contain high levels of soluble fiber, making them an effective way to lower cholesterol by binding with bile salts in your body and expel them through urine or stool. This process helps decrease both total and LDL levels thereby decreasing your risk for heart disease.
Lentils offer more than protein and fiber; they’re also rich in iron and folate – two essential nutrients for blood health. Folate plays an essential role in cell division and getting enough of this nutrient is critical in avoiding issues like anemia. Iron helps your red blood cells carry oxygen throughout the body for improved circulation.
Lentils contain vitamin D and B vitamins that play a crucial role in strengthening the immune system, which can also be enhanced through consumption. Vitamin D aids with calcium absorption while B vitamins promote nervous system health.
Lentils provide essential nutrition while serving as an easy and delicious source of protein. A nutritious alternative to meat products, lentils can become part of any plant-based diet with ease.
Lentils can help people who wish to maintain a healthy weight achieve it as they’re low in both calories and fat content, while still providing all of the daily protein requirements without impacting dietary fiber intake. Furthermore, lentils’ relatively low glycemic index makes them ideal for diabetics looking to stay on track.
High in Key Vitamins
Lentils are nutritional powerhouses, boasting numerous vitamins and minerals in small doses. Lentils are especially packed with B vitamins like folate (also known as vitamin B9) that aids the body in producing red blood cells for blood production, supporting cardiovascular health, as well as being essential during pregnancy to avoid accumulations of homocysteine that could otherwise lead to heart disease.
Lentils provide essential iron, which has been shown to lower risk of heart disease and depression by encouraging healthy levels of hemoglobin (the substance responsible for carrying oxygen around your body). Folate, iron and vitamin B1 also work together to lower cholesterol levels, helping lower high blood pressure.
Lentils, along with other legumes, are an excellent source of potassium – an essential mineral needed for nerve transmission and muscle function, such as in the heart. Magnesium and zinc can also be found abundantly in lentils; copper provides strong bones and teeth.
Like other legumes like beans and chickpeas, lentils are naturally gluten-free. Furthermore, they’re an excellent source of soluble fiber – an ingredient proven to lower LDL (bad) cholesterol by binding with the bile salts found in your digestive system and being excreted via stool.
Lentils contain soluble fiber, which has long been recognized for supporting gut health by increasing beneficial bacteria counts in your digestive system and thus protecting against conditions like Crohn’s disease according to one 2016 study.
Add lentils to soups, stews, casseroles, and other meals for an affordable and versatile plant-based diet. However, be sure to consult your physician first if you have an allergy to them or other legumes – too much can trigger allergic reactions, including nausea, vomiting, and diarrhea in some people. Furthermore, certain varieties, such as black beluga lentils, may contain aflatoxins linked with liver cancer and other diseases if produced from mold growth during cultivation; it would therefore be best to select certified organic lentils when selecting varieties containing aflatoxins produced during cultivation from mold growth on plants during cultivation so it would be wiser to select certified organic lentils when selecting varieties like black beluga lentils as opposed to regular ones for safe consumption.
High in Folate
Lentils are an excellent source of folate. One cup of cooked lentils provides 358 micrograms, or roughly 90% of your recommended daily value of this essential nutrient. Folate aids red blood cell formation and nerve functions while helping prevent anemia (when your body cannot obtain enough iron from food sources). Folate is especially valuable to pregnant women who can use its water-soluble vitamin component to prevent neural tube defects in newborns.
Lentils provide more than protein; they also contain essential minerals like potassium. One cup of cooked lentils delivers over 270 mg of this essential mineral that has been shown to lower high blood pressure and cardiovascular disease risk factors. Lentils also contain antioxidants and fiber for added cholesterol control and protection against diabetes.
Though many people can appreciate lentils, some may have difficulty digesting them due to lectin, a protein found in lentils that binds with certain nutrients and makes absorption harder for your body. Cooking and soaking lentils before eating will reduce their lectin content and make them easier to digest.
As is true with most legumes, lentils provide essential iron, folate, zinc and protein nutrients. Furthermore, their phytochemical content – such as polyphenols that can decrease inflammation and oxidative stress – may lower risk factors associated with chronic illnesses like cardiovascular disease and cancer.
Lentils are packed with potassium, which can lower your risk of kidney disease. Plus, they’re an excellent source of folic acid, essential for healthy pregnancy and birth, anemia prevention, high blood pressure control, and strokes. Pregnant women should consume 400 micrograms daily of this nutrient; since 1998 it’s been mandated in breads and cereals as part of CDC recommendations in order to help reduce neural tube defects in newborns; its natural form can be found in leafy vegetables, fruits or dried beans!