lentils

lentils1

PRIMARY MICRO NUTRIENTS	Iron, Phosphorus, Potassium, Copper, Zinc, Manganese, Molybdenum, Vitamin B1, B5, B6, Folate
SECONDARY MICRO NUTRIENTS	Magnesium, Selenium, Vitamin B2, B3
NUTRITIONAL HIGHLIGHTS
FUNCTIONAL BENEFITS	Anti-cancer: especially breast cancer Diuretic Beneficial to the heart and circulation Stimulates the adrenal system Fiber: increase fecal bulk, increase fecal water content, decrease intestinal transit time reduce blood cholesterol and triglyceride levels improve blood sugar and glucose intolerance, increase insulin sensitivity
CHINESE MEDICAL QUALITIES	Neutral thermal nature; mild flavor Increases the vitality (“jing essence”) of the kidneys
NUTRITIONAL NOTES and DANGERS	Large amounts of Oxalates (kidney stones) One of the first cultivated crops, lentils are grown and eaten all over the planet. India produces more than fifty varieties of different colours and sizes, cooked into their traditional “dahl” Lentils cook more quickly than other beans


Nutrient	Unit	RDA	per100g	%RDA
Water	g		69.64
Energy	kcal		116
Protein	g		9.02
Total lipid (fat)	g		0.38
Carbohydrate, by difference	g		20.13
Fiber, total dietary	g		7.9
Sugars, total	g		1.8
Minerals
Calcium, Ca	mg	1000.0	19	1.9%
Iron, Fe	mg	8.0	3.33	41.6%
Magnesium, Mg	mg	420.0	36	8.6%
Phosphorus, P	mg	700.0	180	25.7%
Potassium, K	mg	470.0	369	78.5%
Sodium, Na	mg		2
Zinc, Zn	mg	11.0	1.27	11.5%
Copper, Cu	mg	0.9	0.251	27.9%
Manganese, Mn	mg	2.3	0.494	21.5%
Selenium, Se	Âµg	55.0	2.8	5.1%
Vitamins
Vitamin C, total ascorbic acid	mg	90.0	1.5	1.7%
Thiamin	mg	1.2	0.169	14.1%
Riboflavin	mg	1.3	0.073	5.6%
Niacin	mg	16.0	1.06	6.6%
Pantothenic acid	mg	5.0	0.638	12.8%
Vitamin B-6	mg	1.7	0.178	10.5%
Folate, total	Âµg	400.0	181	45.3%
Choline, total	mg		32.7
Betaine	mg		0
Vitamin B-12	Âµg	2.4	0	0.0%
Vitamin A, IU	IU	5000.0	8	0.2%
Vitamin E, total	mg	15.0	0.11	0.7%
Vitamin D	IU	600.0	0	0.0%
Vitamin K (phylloquinone)	Âµg	120.0	1.7	1.4%
Amino Acids
Tryptophan	g		0.081
Threonine	g		0.323
Isoleucine	g		0.39
Leucine	g		0.654
Lysine	g		0.63
Methionine	g		0.077
Cystine	g		0.118
Phenylalanine	g		0.445
Tyrosine	g		0.241
Valine	g		0.448
Arginine	g		0.697
Histidine	g		0.254
Alanine	g		0.377
Aspartic acid	g		0.998
Glutamic acid	g		1.399
Glycine	g		0.367
Proline	g		0.377
Serine	g		0.416

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations