Download Document

Although not worth selling your birthright over, the delicious lentil packs a huge
nutritional punch that provides a wide variety of health benefits.
Lentils are high in protein, and in fact are one of the highest plant-based protein
sources. They lack only two amino acids, which are present in rice and other
grains often served with lentils; however, sprouted lentils contain the full
complement of amino acids.
Lentils are high in folate, also known as vitamin B9, which is essential for many
bodily functions, including synthesizing and repairing DNA, producing healthy red
blood cells, and aiding in the division and growth of cells. Folate reduces one’s
risk of both heart disease and stroke by decreasing homocysteine levels in the
blood. Folate deficiencies have long been shown to potentially result in birth
defects, mental confusion and forgetfulness or other cognitive declines,
depression, irritability, and schizophrenia. A diet high in natural folate has been
shown to aid in the prevention of many cancers, especially prostate, colorectal,
stomach, ovarian, and esophageal; however, there is some evidence that
supplementing one’s diet with the artificial form of folate, or folic acid, may
actually promote some cancers. Diets high in natural folate have also been
associated with decreased asthma and allergic diseases.
In addition to folate, lentils are also a good source of thiamin, or vitamin B1. This
vitamin is especially important to the nervous system and to the heart. High in
dietary fiber, lentils are beneficial in lowering one’s cholesterol, preventing
sudden blood sugar spikes after a meal, and preventing digestive disorders such
as diverticulitis and constipation. Lentils are a good source of magnesium, which
is necessary for cardiovascular health, enhancing blood flow throughout the body
and buffering the walls of the arteries as protection from damage. And finally,
lentils are also a good source of iron.
Health magazine has selected lentils as one of the five healthiest foods.
“If ever there was a time when the diet should be of the most simple kind, it is
now… Grains and fruits prepared free from grease and in as natural a condition
as possible, should be the food for the tables of all who claim to be preparing for
translation to heaven.” 2T 352
Sandi Stadler
2/26/11