Why Are Lentils Good For You?

Lentils are a delicious and healthy type of legume, rich in essential vitamins and minerals such as B-vitamin folate and the minerals iron, potassium and magnesium. Lentils are also relatively low in calories and high in fiber, making them an excellent aid for weight loss and blood sugar control. Use lentils in soup or to make veggie burgers or a lentil spread for celery or crackers.

Basic Nutrition Information

One-half cup of cooked lentils provides 115 calories, 8.9 g of protein, 19.9 g of carbohydrate and 7.8 g of fiber. Lentils, like other beans, have a high fiber content, making them useful for maintaining good digestion and preventing constipation. The daily requirement for fiber for adults up until age 50 is 38 grams for men and 25 g for women.

Folate

Adequate folate intake during pregnancy helps prevent neural tube defects. Folate is also involved in the synthesis of DNA, the genetic material of all the cells of your body, and might also play a role in the prevention of certain types of cancer. A half-cup of cooked lentils provides 179 micrograms of folate, while the daily requirement for adult men and nonpregnant women is 400 mcg. Pregnant women require 600 mcg daily.

Iron

A half-cup of cooked lentils provides 3.3 mg of iron, or 41 percent of the daily requirement for men and 18 percent of the daily requirement for women. Adult men and post-menopausal women -- usually those over age 50 -- require 8 mg of iron daily, while menstruating women require 18 mg of iron daily to compensate for losses of iron from the monthly menstrual cycle. Getting adequate iron from the food you eat is vital to prevent anemia, or a deficiency of red blood cells. Symptoms of anemia include fatigue and decreased work tolerance.

Potassium

Potassium is an electrolyte needed to maintain heart rhythm and for nerve impulse transmission. Higher dietary intake of potassium might also reduce your risk of osteoporosis and stroke, says the Linus Pauling Institute. The daily requirement for potassium for adults is 4,700 mg, and one half-cup of cooked lentils provides 365 mg of potassium.

Magnesium

Magnesium is vital for deriving energy from the food you eat, as well as for the production of DNA. This essential mineral might also help prevent osteoporosis. The daily requirement for magnesium for adults over age 30 is 420 mg for men and 320 mg for women. For adults ages 19 to 30, men require 400 mg, and women require 310 mg. A half-cup of cooked lentils provides 36 mg of magnesium.