Lentils are among the oldest cultivated foods on the planet, dating back 10,000 to 13,000 years. They were traditionally grown with barley and wheat crops the Middle East. From there, they spread throughout Africa, Europe, Asia, and India.
The botanical name of the lentil is Lens ensculenta, of which dozens of varieties exist. It is named for the characteristic lens shape of its seeds. Generally, each pod contains only one or two seeds, which are dried as soon as they are ripe. Lentils are available in brown, green, black, yellow and red varieties. The yellow varieties are most often used in the traditional Indian dish dal.
In Asian medicine lentils have been used for nourishing the vitality of the kidneys and adrenal glands. They have also been recognized as foods that strengthen the heart and increase circulation. They are assigned a neutral thermal property, meaning they are neither warming nor cooling for the body.
The tiny lentil is a powerhouse of nutrition. One cup contains nearly half the recommended daily fiber requirement. Both soluble and insoluble fibers in lentils play vital roles in maintaining colon health, regulating blood sugar, and developing healthy lipid levels. Soluble fibers bind bile, a source of cholesterol, making it available for excretion. Insoluble fibers provide bulk, helping to reduce constipation, and prevent
colon diseases, including cancer. In addition, lentils are a source of magnesium, an often deficient nutrient in the American diet. Magnesium has many roles in the body. It relaxes the smooth muscle fibers in the vascular system, which improves blood flow and benefits the heart. The folic acid in lentils promotes the break down of the inflammatory compound homocysteine. Inflammation is responsible for many of the diseases that plague modern society, including arthritic conditions, vascular diseases, and some types of cancers.
Other nutrients in lentils include protein, potassium, B-complex vitamins, and calcium.
Sprouted lentils have been shown to have increased levels and availability of thiamine, riboflavin, and niacin. In addition, enzymes are intact in raw sprouted foods, helping to reduce the digestive difficulties some people experience with other legumes.
Sprouted lentils are available now at the Santa Fe Farmer’s Market. High in nutrients and low in calories, lentils are a great superfood to add to your winter diet!
Mary Sjoberg, R.Ph.
(references available upon request)
