Let's start with the folate. Lentils contain more of this important B vitamin than any other unfortified plant food. In addition to protecting against coronary artery disease by lowering levels of homocysteine in the blood, folate helps prevent birth defects. And folate coupled with vitamin B6 (also plentiful in lentils) may help reduce women's risk of developing breast cancer.
When it comes to fiber, a mere half cup of lentils provides around a third of your daily requirements. Thanks to this fiber, your body absorbs the energy from lentils slowly, which helps keep blood-sugar levels even. About a quarter of lentil's fiber is soluble, which helps lower cholesterol, reducing the risk of heart disease and keeping your digestive system running smoothly.
Lentils also deliver an impressive amount of blood-fortifying iron -- especially when paired with a food containing vitamin C, such as citrus fruits or peppers. And like other legumes, lentils are a significant (and virtually fat-free) source of protein.
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