lentils

lentils1

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Potassium, Copper, Zinc, ManganeseMolybdenum, 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 µg 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 µg 400.0 181 45.3%
Choline, total mg 32.7
Betaine mg 0
Vitamin B-12 µg 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) µg 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

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

Dr Axe

Healthline

Livestrong

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