By Franklin Delgado
Lentils are an important source of plant-based iron and other essential nutrients. Their consumption provides proteins, slowly absorbed carbohydrates and fiber, which makes them an integral food for balanced diets.
To maximize the absorption of the iron present in lentils, it is essential to combine them with foods rich in vitamin C. It is mentioned that foods such as tomatoes, peppers and citrus fruits can significantly increase the assimilation of iron, thus contributing to the prevention of anemia.
According to nutrition experts, vitamin C can multiply the absorption of plant iron by up to six. Therefore, combining lentils with fruits and vegetables rich in vitamin C is a recommended strategy.
Pick up the portal Infobae statements that nutritionist Klau Gago made to Real Straightforward: “Lentils do not stand out for a specific nutrient, but for the combination they provide. They combine vegetable protein, “Slowly absorbed carbohydrates and a high amount of fiber in the same food.”
Absorption Considerations
Not all foods promote iron absorption. Beverages such as tea, coffee, and dairy products can inhibit the effectiveness of nonheme iron. It is advisable to avoid its consumption during main meals, especially in populations at risk of iron deficiency.
Soaking and properly cooking lentils can reduce iron absorption inhibitors, thereby improving nutrient bioavailability.
Nutritional recommendations
Organizations such as the World Health Organization (WHO) and the National Institutes of Health (NIH) suggest several strategies to optimize lentil consumption:
- Integrate foods rich in vitamin C into meals.
- Combine lentils with whole grains.
- Avoid consuming tea, coffee and dairy products during main meals.
- Maintain a varied and balanced diet to ensure the intake of micronutrients.
The correct combination of lentils and other foods can effectively contribute to the prevention of anemia and the strengthening of plant-based diets.
Recommended amount of lentils per week
For a balanced diet, it is recommended to consume between 2 and 4 servings of lentils (or legumes in standard) per week, which is approximately equivalent to 80-100 grams of cooked lentils per serving.
Typical quantity. This recommendation varies according to age, gender and physical activity, but organizations such as the AESAN suggest at least 4 weekly servings of legumes, while Harvard indicates that even 1-3 cups per week provide significant benefits.
Practical equivalences
- A standard serving: 60-80 g of dried lentils (or 150-200 g cooked).
- Weekly whole: 300-600 g cooked, divided into meals.
Key benefits. Include them in stews, salads or soups to obtain sustained protein, fiber and iron.
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