The Nutritional Benefits of Lentils

Lentils are an economical food that is served around the world. There are numerous varieties of lentils that range in color from brown to pink to green to orange. One thing all varieties of lentils have in common is that they are a low fat, low calorie and cholesterol free, but the nutritional benefits of lentils don't stop there.

Consider the following nutritional benefits of lentils:

1. Lentils are a good source of lean protein. Lentils are not a complete protein, because they lack one essential protein, methionine. However, lentils form a complete protein when combined with foods such as grains, nuts, seeds, eggs and dairy products.

2. Lentils are a good source of iron. This is important especially for women, whose iron needs are great, and for vegetarians whose often suffer from iron deficiency. It's helpful to combine lentils with foods that are rich in Vitamin C such as broccoli, tomatoes, green peppers and citrus fruits, because Vitamin C helps the body absorb iron more efficiently.

3. Lentils are a good source of folic acid. The U.S. Health Service recommends that all women of child-bearing age consume 400 mcg of folic acid per day, but very few women do. A single serving of lentils provides 90% of the recommended daily allowance of folic acid. In fact, lentils provide more folic acid than any other unfortified food.

4. Lentils are a good source of soluble fiber. Soluble fiber helps to clear the digestive system, decreases cholesterol, and decreases the need for insulin in diabetes patients.

5. Lentils lower the risk of coronary heart disease. In addition to fiber, other heart healthy attributes of lentils include folate and magnesium. The magnesium found in lentils increases the flow of blood and thus optimizes oxygen and nutrients throughout the body.

6. Lentils help reduce cholesterol. High-soluble-fiber foods such as lentils have lowered cholesterol levels in most trials.

7. Lentils help control diabetes. Consumption of high carbohydrate foods which are low on the glycemic index is associated with a low risk of develop type 2 diabetes. Most doctors suggest that diabetics include legumes, including lentils as part of a high-fiber diet to help control diabetes.

8. Lentils reduce the risk of Parkinson's disease. Although the exact connection has not been determined, it is believed that the Vitamin E found in lentils helps prevent Parkinson's disease.

Note: Lentils and other legumes can cause indigestion and should not be consumed by people with irritable bowel syndrome.

Sources:

http://en.wikipedia.org/wiki/Lentil

http://www.farmbuilt.com/lentils-peas-chickpeas-facts/lentils.asp

http://www.mothernature.com/Library/Ency/Index.cfm/Id/2015000