Lentils, a type of pulse, are in the legume family. They are naturally low in fat, as well as full of protein, fiber, vitamins and minerals. Lentils undergo a drying process after cultivation, so you need to soak them or cook them thoroughly before consuming. Lentils are well-known for their high magnesium content, a mineral you need in your daily diet for skeletal structure and everyday bodily functions. Sprinkle chilled lentils on your tossed salad, mix them with your soup, or enjoy them as a hot side with your dinner entree as a way to get more magnesium in your diet.
Magnesium
More than half of the magnesium in your body stays in your bones, increasing skeletal strength. The remaining magnesium supports over 300 biochemical reactions throughout your body. Magnesium helps metabolize carbohydrates and fat, turning them into energy for your everyday activities. In addition, magnesium synthesizes nucleic acids called DNA and RNA, which make up the genetic material within cells. In order for all of these processes to function properly, you need to ingest the recommended dietary allowance, or RDA, of magnesium every day. Women require 320 mg each day, while men need 420 mg of magnesium, reports the Linus Pauling Institute. A 1-cup serving of lentils provides approximately 70 mg of magnesium, or as much as 20 percent of your daily value.
Types of Lentils
Lentils come in a variety of colors and flavors. Brown lentils break down when you cook them, giving them a soft texture. Red lentils cook more quickly than most other lentils, and they have a mild, sweet flavor. Since brown and red lentils become mushy when you cook them, they make ideal additions for soups or stews. Green, or French, lentils have a rich nutty flavor and hold their shape during cooking, making them ideal for salads.
Benefits of Lentils
In addition to being rich in magnesium, lentils contain other things that can improve your overall diet. Researchers at Penn State published a study in the "Journal of the American Dietetic Association" in 2009 looking into the benefits of dry beans, peas and lentils. Consumption of these types of foods is low in the United States, with less than 8 percent of adults including legumes in their diets. Researchers observed that having just 1/2 a cup of dry legumes each day boosts the intake of fiber, protein, folate, iron, magnesium and zinc. In addition, making lentils part of your diet may lead to a lower overall intake of fat in general, and saturated fat in particular.
Cooking Lentils
You may feel overwhelmed looking at a package of dry lentils and wonder how to prepare them. Soaking lentils in water while you make the rest of your meal shortens cooking time, but you can put them right on the stove without soaking. Cooking lentils in chicken or vegetable stock gives them added flavor. If you want cold lentils for salads, chill them immediately after cooking so they don't become mushy.
References
- Linus Pauling Institute, Oregon State University; Magnesium; Jane Higdon, Ph.D.; April 2003
- MayoClinic.com; Lentils: How Do I Cook Them?; Katherine Zeratsky, R.D., L.D.; May 2011
- "Journal of the American Dietetic Association"; Consumption of Dry Beans, Peas, and Lentils Could Improve Diet Quality in the US Population; D.C. Mitchell, et al.; May 2009
- USDA National Nutrient Database for Standard Reference: Lentils
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