Zinc is a mineral essential in the body in small amounts. Your body uses zinc for healing wounds, creating DNA and proteins, cell division, normal growth and development and proper immune system and enzyme function. Lentils are one of the better food sources of zinc available, and they have other health and nutrition benefits as well.
Recommended Intake
The recommended dietary allowance for zinc varies by age and sex. Women should consume at least 8 mg per day, unless they are pregnant or lactating, in which case they need to consume 11 mg or 12 mg of zinc per day, respectively. Men should consume at least 11 mg of zinc per day. However, consuming too much zinc can be harmful, so do not consume more than 40 mg per day, which is the tolerable upper intake level for zinc.
Lentils and Zinc
Legumes such as lentils are among the best plant-based sources of zinc, with a 1/2-cup serving of boiled lentils providing you with 8 percent of the daily value for zinc. Because lentils contain phytates, the zinc in lentils isn't as available to your body as the zinc found in meat. However, if you consume plant sources of zinc often, your body adjusts and increases the amount of zinc it absorbs from plant-based zinc sources, according to National Institutes of Health online medical encyclopedia Medline Plus.
Lentils Benefits
A 1/2-cup serving of lentils contains 9 g of protein and 8 g of fiber, as well as 45 percent of the DV for folate; 20 percent of the DV for iron and phosphorus; 10 percent of the DV for magnesium, thiamine and vitamin B-6; 6 percent of the DV for niacin and 2 percent of the DV for calcium and vitamin C. Legumes such as lentils also low on the glycemic index, meaning they do not cause large spikes in blood sugar levels when you consume them.
Considerations
Legumes contain similar amounts of zinc to chicken but less zinc than pork or beef. However, replacing some of your meat consumption with plant-based sources of protein may help lower your risk for both heart disease and type 2 diabetes, since these foods are lower in fat and calories and contain more fiber than animal-based protein sources. You should aim to consume between 2 cups and 3 cups of legumes per week if you consume 2,000 calories per day, according to the Dietary Guidelines for Americans.
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