Health Benefits of The Humble Lentil
The humble lentil has officially transcended the confines of a mere soup ingredient and can be found in many tasty dishes… The recipe that inspired me to write about lovely lentils is care of my very dear friend Sally Marsham (hence I named it in her honour!) and it can be found on my Recipes page.
For the uninitiated, lentils are tiny round legumes (seed that grows in a pod) that come in a variety of sizes/colours incl. black, brown, yellow, red, or green. They've long been a staple in Indian cuisine and plant-based cooking.
Lentils come with great health benefits. Being low in fat, extremely nutrient-dense, and fairly affordable there are LOADS of reasons to start eating them!
KEY HEALTH BENEFITS:
💛 Full of fibre - Almost every nutritionist will about the importance of fibre, especially for digestive health and keeping a healthy weight. 1 cup has 15.6g, almost 4x as much as a cup of raw kale!
💛 High in folic acid - Folic acid (AKA B9) is a key nutrient for us all, but it's especially critical when pregnant (not getting enough can lead to birth defects). But regardless, folic acid supports healthy hair growth and can lower the risk of heart disease/stroke
💛 Magnesium rich - When we’re stressed or overworked our bodies may benefit from regular magnesium intake—and cooked lentils are a great source at 71mg per cup
💛 Bone health - Dairy products tend to steal the limelight when it comes to strong bones, but lentils are great too with 38g of calcium/cup, which is especially great if you’re dairy-free like me!
💛 Bursting with polyphenols - These are active compounds that fight against harmful agents in the body—from ultraviolet rays and radiation to heart disease and cancer. Lentils have more than fellow legumes, green peas and chickpeas, and have been linked to long-lasting health benefits, including heart health and diabetes prevention
💛 Packed with protein - 1 cup of cooked lentils contains ~18g of protein which is great news for those who are plant-based or cutting back on animal protein (Tip: Aim for between 50-75g/day)
💛 Top plant iron source - Iron is crucial for keeping oxygen pumping through our bodies. If we don't get enough, blood flow slows down. 1 cup has ~6.6mg of iron, which is about a third of what we need a day
How do you like your lentils? Please feel free to share your fave lentil recipe with me ;)
