The No. 1 nutritional attribute of lentils is its extremely high concentration of folate. A single cup of boiled lentils can provide you with more than 100 percent of the recommended daily allowance of this vegetable. Lentils offer other nutritional benefits as well, including significant amounts of iron and protein, very little fat and low sodium. Lentils also come with some nutritional red flags as well and should be eaten in moderation by those prone to migraines, flatulence and gout.
Folate
Just adding lentils to your menu will provide you with all the folate you need for the day. This high level of folate makes lentils especially effective for pregnant women to help reduce the risk of neural tube defects. The folate level in lentils is also good for everybody else due to its role in promoting the formation of red blood cells, treating anemia and facilitating the metabolic system and protein synthesis.
Fiber and Digestion
According to "Prevention Magazine's Nutrition Advisor," half a cup of boiled lentils provides more than 5 g of fiber. The high fiber content of lentils makes them an effective aid in ensuring proper functioning of the colon and bowels. Fiber also helps reduce the rate of sugar entering the bloodstream, which helps increase energy levels and can assist in controlling diabetes.
Fiber, Fat, Protein and Heart Disease
The Alabama Cooperative Extension System recommends lentils as part of a diet containing at least 2 g of fiber that are also high in protein and low in fat to combat heart disease. These nutritional elements associated with lentils are effective in reducing the level of harmful low density lipoprotein (LDL) cholesterol in the body.
Potassium
A cup of lentils can provide you with a fifth of the recommended daily intake of potassium. One benefit of potassium includes maintaining the water balance in the body's tissues and cells. The potassium content also makes lentils a good choice for those with high blood pressure, as it promotes muscle contractions and helps in keeping the heartbeat regulated.
Gout, Gas and Migraines
One nutritional disadvantage of lentil consumption should be especially noted by anyone with a tendency toward developing gout. Lentils contain a moderately high level of purines, which metabolize into uric acid and can bring on a gout attack for someone susceptible to this medical condition. Lentils, like other members of the bean family, can also produce uncomfortable or embarrassing gas. Lentils also can trigger headaches in some migraine sufferers.
References
- Alabama Cooperative Extension System: Food Selections Can Help Lower LDL or "Bad" Cholesterol
- Better Health Channel: Pregnancy and Folate
- "Minerals, Supplements and Vitamins: The Essential Guide"; H. Winter Griffith, 2000
- "Prevention Magazine's Nutrition Advisor"; Mark Bricklin, Ed.; 1993
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