The Coolest and Healthiest Legume: Lentils

The humble lentils are small, but mighty when it comes to promoting brain health and overall wellness. Did you know that they have been one of the earliest domesticated crops and have sustained our ancestors for 13,000 years.

They are un-arguably nutritious, filling, flavorful, and a great substitute for nutrients missing in our diet. One cup of cooked lentils can provide 24 grams of protein and is the equivalent to 80% of the daily recommended fiber intake. On top of the fiber and protein that they deliver, lentils provide a powerful boost of essential vitamins and minerals including iron, folate, and potassium.

Strengthens Brain Power

Lentils can work to help improve cognitive processes including memory, reasoning, and attention. Because they are so rich in iron, they can be especially beneficial to individuals experiencing anemia by combatting the detrimental effects it can have on cognition.

Fight Memory Loss

Lentils are also high in vitamin B and folate, which are very important for brain health in people of all ages. Having sufficient levels of vitamin B is associated with increased cognitive health, especially as one ages. Several studies support that a higher intake of legumes lowers the risk of cognitive decline than those who do not incorporate lentils in their diet.

Some research also suggests that mothers’ folate levels that they maintain throughout pregnancy impact their children’s future ability to learn and focus.

Moreover, enough folate is vital in maintaining brain health, especially when it comes to protecting against Alzheimer’s disease. Research has found that individuals with Alzheimer’s are deficient in folate compared to healthy people, making that cup of lentils all the more beneficial. Alzheimer’s disease is associated with not only cognitive decline, but also the physical shrinkage of the brain. It is the loss of brain volume that contributes to increased difficulty with memory and cognition. However, supplementing the body with vitamin B decreases how much the brain shrinks.

Mood-Boosting

When it comes to boosting your mood, lentils can play an important role as well. Individuals experiencing depression have been found to have lower levels of folate than those without depression. With one cup of lentils containing almost 90% of the recommended daily amount, they become a powerhouse in combating depression. Furthermore, vitamin B supplements have shown in research to delay the onset of depression and help to increase the effect of antidepressants when they are used at the same time.

Gut-Friendly

As for gut health, lentils can also contribute to fostering the health of your microbiome, which fights obesity and type II diabetes. They are an excellent source of prebiotics that provide nutrients that are necessary for stimulating the activity of the microorganisms in our stomach, which work against these diseases, and promote the growth of good bacteria in the gut, while also supporting regular bowel movements.

Eating lentils is not boring and is sure to spice up your meals. There are over 8 different types of lentils, each with its unique nutritional value and flavor. They come in different colors from brown, yellow, green, and red with numerous types of recipes. Regardless of which option you may choose, you are sure to reap their nutritional goodness as our ancestors have done for 13,000 years.