Healthy Benefits of Lentils in your Diet

Lentils are all about energy. Lentils have up to 25% protein, provide a third of your recommended daily dietary fibre and are rich in complex carbohydrates and iron. 

Protein is critical to building and maintaining healthy cells, muscle and tissue, generating antibodies, powering the transportation of oxygen around the body and boosting metabolism. Dietary fibre promotes efficient digestive processes, ensuring your body makes the most effective use of the calories it ingests and removing the surplus. Complex carbohydrates take longer for the body to break down, meaning their energy is released gradually and has a longer-lasting effect. Iron supports haemoglobin production, which is vital in ensuring optimal muscle and organ function by keeping them well plied with oxygen. 

With their potent combination of protein, dietary fibre, complex carbohydrates and iron, lentils will keep you powered all day long.  

Lentils’ energy-giving properties make them the perfect weight loss companion. If their slow-release power keeps you fuelled you for long periods of time, that means it also keeps you satiated for long periods of time. And as long as you feel satiated, you won’t be reaching for additional calorie-packed snacks.  

Aside from their impressive macronutrient content, lentils are packed full of essential micronutrients too. As we said, lentils are rich in iron, which is essential for blood health, fluid circulation and high energy levels. Lentils are also particularly good sources of copper (triggers iron function and supports blood cell production), manganese (aids metabolism and enzyme activity), phosphorus (helps release energy from food and build bones, cells and tissue), potassium (vital for maintaining heart health), zinc (supports cell growth, food processing and wound healing) and B vitamins (especially folate, which promotes red blood cell generation). 

Lentils are also loaded with beneficial plant compounds called polyphenols. These are tiny micronutrients that are packed with antioxidants, and as such have important anti-inflammatory and protective effects

Lentils’ nutritional profile comes with serious health benefits that directly impact your largest and most important internal and external organs and systems: your immune system, your heart and your protective shield – your skin. 

1. Immune system 

Protein forms the backbone of our immune systems as it is vital for replenishing and repairing cells and tissue, while its amino acids are the building blocks of antibodies. As lentils have exceptionally high protein content, they boost our bodies’ ability to fight infection. This is amplified by the antioxidant and anti-inflammatory activity of the polyphenols present in lentils, which provide an additional layer of defence against harmful agents and disease. 

2. Heart protection 

Lentils are one of the highest fibre foods around. High fibre intake is associated with a lower risk of heart disease and type 2 diabetes. What is more, lentils contain a high proportion of heart healthy micronutrients (iron, copper, potassium, folate and polyphenols), which promote strong circulation and heart function and lower blood pressure. Regular helpings of lentils can therefore help protect you from cardiovascular diseases, strokes and hypertension.  

3. Skin 

The protein, iron, copper, manganese, phosphorus, zinc and polyphenol content in lentils all contribute to stronger and healthier skin by aiding growth, repair and renewal of cells and tissue, and protecting them against damage from free radicals. So the more lentils you eat, the more resistant and radiant your body’s outer protective layer will be. 

One of the great things about lentils is that they come in a variety of types, each with their own particular nutrient composition. If it’s fibre you’re after, opt for brown lentils. Yellow and red split lentils are great for potassium and folate content. Being black, beluga lentils are particularly high in beneficial antioxidants, especially anthocyanin. Green and puy lentils, meanwhile, have the best nutrient-to-calorie ratio. 

Whichever lentil type you’re in the mood for, you can be guaranteed that you’ll be getting powerful health benefits alongside the rich flavour.