|
Lentils
have an excellent nutrition profile, not only
for the nutrients they provide in generous amounts
-dietary fiber, folate, protein, iron, magnesium
and zinc- but also for the nutrients they do not,
like cholesterol, sodium, and fat with its artery-clogging
relation, saturated fat.
Lentils
are the richest plant source of folate, a B-vitamin.
Folate has become a much talked-about nutrient
for its role in the prevention of neural tube
defects and for its ability to lower homocysteine.
Research is underway on the role of folate in
the prevention of colon cancer.
Lentils
are loaded with phytochemicals, components naturally
present in plant foods. The potential health
benefits of phytochemicals include prevention
of cancer, heart disease and other chronic illnesses.
After
reviewing the research on inadequate levels
of blood folate and the resulting neural tube
defects, the U.S. Public Health Service followed
by the Food and Nutrition Board increased the
daily recommendation for folate to 400 micrograms
for adults. Since 1998, grains and their products
have been fortified with folic acid, the synthetic
form of food folate.
Nutrition
Facts-Lentils
Serving Size based on US food labeling regulations:
1/4 cup raw, approximately 2/3 cup cooked
|
Amount
Per Serving:
|
|
Calories
|
145
|
|
|
|
Calories
from Fat
|
4
|
|
|
|
% Daily
Value based on a 2000 calorie diet
|
| Total
Fat |
<1
g
|
<1%
|
|
| Satured
Fat |
<0
g
|
0
%
|
|
| Cholesterol |
0
mg
|
0
%
|
|
| Sodium |
3g
|
0 %
|
|
| Total
Carbohydrates |
25g
|
10
%
|
|
| Dietary
Fiber |
10
g
|
40
%
|
|
| Soluble
Fiber |
2
g
|
.
|
|
| Insoluble
Fiber |
8
g
|
.
|
|
| Sugars |
2
g
|
.
|
|
| Protein |
11
g
|
22
%
|
|
| Folate
|
227mcg
|
56
%
|
|
| Iron
|
4
mg
|
25
%
|
|
| Magnesium |
45
mg
|
11
%
|
|
| Zinc |
2
mg
|
13
%
|
|
|
