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Legume

Lentils

91/100
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Humble little legumes rich in plant protein, iron, and fiber... sustaining, affordable food that steadies blood sugar and feeds the blood.

A bowl of dried orange-red lentils sits beside a wooden scoop and a small scatter of loose lentils.⤢
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🌱 What it is

Lentils are small, flat seeds from the bean family. Unlike most dried beans, they cook in about 20 minutes and do not need soaking, which makes them an easy, filling meal base.

📜 Where it comes from

Lentils are among the oldest cultivated legumes, with archaeological evidence of their use in the Fertile Crescent dating back many thousands of years, and they appear in the Bible as the food Esau traded his birthright for. They became a staple protein source across the Mediterranean, Middle East, and South Asia, valued in traditional diets for sustaining energy through lean times. Their ease of storage and cooking made them a lasting dietary staple worldwide.

BiblicalMiddle Eastern & PersianEuropean folk & herbals

✨ Why it's good for you

  • A great source of plant protein for steady energy
  • High in fiber that supports comfortable digestion
  • Provide iron and other minerals that help fight tiredness

🥗 Nutrition

Per 1 cup cooked (198g) · about 230 calories

  • Protein 18g
  • Fiber 16g
  • Folate 90% DV
  • Iron 37% DV

Source: USDA FoodData Central

🥄 How to use it

Simmer dried lentils into soups, stews, or dal, or toss cooked lentils into salads. Pair with a vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food to help your body absorb their iron.

How much: A cooked half-cup to one cup serving several times a week brings steady protein, iron, and fiber. No soaking is needed... most lentils cook in 20 to 30 minutes.

Why it works: Nutrition science points to lentils' combination of plant protein, iron, and soluble fiber as support for steady blood sugar and sustained energy, since the fiber slows the absorption of carbohydrates.

Show full details & how to prepare it

Lentils are one of the oldest and most economical foods on earth, and few foods give back so much for so little. They are roughly a quarter protein, making them a fine plant-basedEating mostly or only foods that come from plants — fruits, vegetables, beans, grains, nuts, and seeds. More → way to build and repair the body, and they carry plant iron and folate that nourish the blood.

Their soluble fiber slows digestionHow your body breaks food down into pieces small enough to use for energy. More →, which steadies blood sugar after meals and helps gently lower cholesterol over time. Pairing lentils with a vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food... tomatoes, peppers, a squeeze of lemon... markedly improves how much of their iron the body can use.

Ways to prepare it

Simple lentil soup: Simmer one cup rinsed lentils with chopped onion, carrot, garlic, and a can of tomatoes in water or broth until soft, about 30 minutes.
In salads: Toss cooked, cooled lentils with herbs, lemon, and olive oil for a protein-rich side.

🔬 Let's get technical

The scientific view, plainly reported. Hover a dotted word for its meaning.

What's in it

Lentils supply plant protein, , folate, soluble and resistant fiber, and polyphenols, along with , a compound that binds minerals in the seed coat.

Mechanism of action

from lentils is absorbed less efficiently than the heme iron found in animal foods, and its absorption is further reduced by , which iron and other minerals in the intestinal lumen, while co-consumed vitamin C can partly offset this effect. slows carbohydrate digestion and glucose absorption, flattening the compared with equivalent refined starches. and other fermentable fiber fractions pass to the colon, where bacterial fermentation yields that support metabolism. Folate serves as a cofactor in the same pathway involved in red blood cell formation, relevant to lentils' traditional description as blood-building.

Current pharmacological applications

Legume intake including lentils is repeatedly associated in cohort studies with reduced cardiovascular and type 2 diabetes risk, among the more consistent findings in nutritional epidemiology, though as with most whole-food research this reflects dietary pattern as much as any single constituent. Their lower iron relative to heme sources is well documented and relevant to vegetarian diet planning, though soaking, sprouting, or fermenting can reduce content and improve mineral absorption.

Every underlined word is collected on the technical glossary.

🧺 Other forms of Lentils

These used to be pages of their own. They are the same remedy in a different form — the differences worth knowing are below.

LentilFood

A quick-cooking legume that's a reliable, affordable source of iron and folate.

How this form is used: Rinse and simmer lentils in water or broth for 20-30 minutes until tender; add them to soups, stews, salads, or grain bowls a few times a week.

Cautions for this form
  • High fiber content can cause gas or bloating, especially if introduced quickly... add lentils gradually and drink enough water.
  • This is a food source of iron and folate, not a treatment for diagnosed anemia... confirmed deficiency needs medical evaluation and possibly supplementation.
  • Those managing gout may want to moderate portions and ask their doctor, since legumes contain moderate purine levels.
  • Undercooked lentils are harder to digest and may cause stomach upset... cook thoroughly.

Learn more: Harvard Nutrition Source... Lentils · Cleveland Clinic... Health Benefits of Lentils

Registered-dietitian nutrition references

Shop Dried Lentils on Amazon

Formerly its own page at /remedies/lentil, now redirected here.

⚠️ Cautions

  • Their fiber can cause gas at first; increase your portions slowly and drink plenty of water.
  • Lentils are high in purines, so those with gout should eat moderate portions.

📚 Learn more

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📚 Resource confidence

Based on mentions in health references

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