Red lentils are legumes that grow in pods. The pods contain either one or two round, oval or heart-shaped lentil seeds, sometimes smaller than the tip of a pencil eraser. Sold whole or split into halves, red lentils contain a significant amount of fiber. They help to lower cholesterol, manage blood-sugar disorders and provide vitamins, minerals and protein, with virtually no fat and very low calories.
Fiber
Red lentils are a rich source of both soluble and insoluble dietary fiber. One-quarter of a cup of lentils contains 7 grams or 28 percent of the daily recommended intake of dietary fiber. Soluble fiber dissolves in water forming a gel-like substance that helps lower blood cholesterol and blood sugar levels. Insoluble fiber helps to promote the movement of material through your digestive tract, helping prevent or treat constipation, irritable bowel syndrome and diverticulosis. In addition, eating high fiber foods also helps to prevent heart disease and regulate blood sugar levels.
Folate
Red lentils contain about 100 micrograms of folate per one-quarter cup, about 25 percent of your daily recommended intake. Folate is a B-vitamin that helps produce and maintain new cells, which is especially important for pregnant women and infants. Folate helps to lower the level of the amino acid homocysteine; high levels of which can damage artery walls and increase your risk for heart disease. In the presence of folate, homocysteine rapidly converts to the more beneficial amino acids cysteine or methionine. Folate also prevents anemia by helping to create normal red blood cells, according to the Office of Dietary Supplements.
Magnesium
Red lentils contains magnesium, the fourth most abundant mineral in the body. One-half cup provides about 8 percent of your daily recommended intake. Over 300 biochemical reactions in your body require magnesium. Muscle, nerve and heart functions, as well as your immune system, depend on proper levels of magnesium. Magnesium also helps to build strong bones, regulates blood sugar levels, and helps to maintain normal blood pressure, which improves the flow of blood, oxygen and nutrients throughout your body. Low levels of magnesium increase your risk of heart attack and increases the amount of injury after one occurs, according to the World's Healthiest Foods.
Iron
Red lentils can replenish your stores of iron. Iron helps to transport oxygen from your lungs to other parts of your body. A deficiency of iron limits oxygen delivery to cells, making you feel tired and decreasing your immune system functions. One-quarter cup of lentils provide about 15 percent of your daily iron requirements, although pregnant, lactating and menstruating women require more. While red meat is also an excellent iron source, red lentils provide the iron without the added calories and fat.
Molybdenum
Lentils contain high levels of molybdenum. One-quarter cup contains 50 percent of your daily recommended intake. Molybdenum functions as a cofactor for a number of enzymes important in carbon, nitrogen, and sulfur metabolism in your body. Molybdenum deficiencies are rare, and usually result from genetic errors affecting the function of molybdenum cofactors. Symptoms of molybdenum deficiency include severe brain damage as a result of the accumulation of toxic metabolites in your body.
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