The Nutritional Power of Lentils: Why They Are Key Allies Against Anemia

Lentils, beyond being a traditional staple in many cultures, have emerged as a vital nutritional tool in the fight against anemia, thanks to their high content of iron and folic acid.

Iron: Essential for Blood Health

A half-cup serving of cooked lentils provides approximately 15% of the daily recommended iron intake. Iron is fundamental for the formation of hemoglobin, the protein responsible for carrying oxygen in the blood. Although the non-heme iron found in plant-based sources like lentils is less efficiently absorbed than heme iron from animal sources, its bioavailability can be significantly improved when consumed alongside foods rich in vitamin C, such as citrus fruits or bell peppers.

Folic Acid: Crucial for Red Blood Cell Production

Folic acid, or vitamin B9, is essential for DNA synthesis and the formation of red blood cells. One cup of cooked lentils contains around 358 micrograms of folate, which is about 90% of the recommended daily value. This nutrient is especially important during pregnancy to prevent neural tube defects in the fetus and to maintain proper red blood cell levels in the mother.

Strategies to Enhance Nutrient Absorption

To maximize iron absorption and reduce inhibitors of bioavailability, it is recommended to:

Combine lentils with foods high in vitamin C, such as tomatoes, citrus fruits, or peppers.

Avoid drinking tea or coffee with meals, as their compounds can interfere with iron absorption.

Soak lentils before cooking to reduce their phytate content, substances that may block mineral absorption.

Conclusion

Including lentils in your regular diet not only offers significant nutritional benefits but also provides an effective and affordable strategy to prevent and combat anemia. Their richness in iron and folic acid makes them an essential food for maintaining optimal health—particularly for vulnerable populations such as pregnant women, children, and individuals on vegetarian or vegan diets.