Lentils: Complete Mineral Profile

Lentils ‐ Mineral Information

Introduction

Lentils are seeds of legumes, a plant that is popular for its high nutrition content and health benefits. Lentils contain large amounts of minerals such as iron, magnesium, phosphorus, potassium, zinc, manganese, and copper which act as catalysts in various biochemical reactions throughout the body. The minerals found in lentils have been known to help prevent chronic illnesses, reduce inflammation, and support healthy functioning of organs and tissues. In this research paper, we will explore the minerals obtained from eating lentils, discuss their importance, and examine why they are beneficial to our health.

What Are Minerals?

Minerals are essential nutrients needed by the body for growth, development, and proper functioning. They are micronutrients which means they are needed only in small amounts but they are still extremely important because every cell requires them. There are two types of minerals: macrominerals and trace minerals. Macromineral requirements are greater than 100 milligrams per day while trace mineral requirements range between 0.01 and 50 milligrams per day. There are twenty-three identified minerals required by the human body for normal metabolic functioning, including calcium, chloride, magnesium, sodium, sulfur, nitrogen, potassium, and others.

Why Are Minerals Important?

The importance of minerals lies in how they work to keep you healthy. Every system in your body needs these vital substances to function properly and each mineral has its own set of functions it helps with. Essential minerals play important roles in forming enzymes, hormones, and other substances that are necessary for good health. These include aiding in cellular metabolism, regulating fluid balance, helping convert food into energy, and protecting you against toxins. For instance, iron aids the formation of hemoglobin and myoglobin, which carry oxygen to cells, while magnesium supports bone health by activating enzymes that build new bone tissue.

What Minerals Can Be Obtained From Eating Lentils?

Eating lentils provides an abundance of rich minerals. It contains several macro-minerals like iron, phosphorus, magnesium, and potassium; and three trace minerals such as zinc, manganese, and copper. Below, let us take a closer look at each of these minerals, their sources, and their potential health benefits.

Iron

Iron is a major component of red blood cells and is responsible for transporting oxygen around the body. One cup of cooked lentils provides more than 20% of the recommended daily allowance (RDA) of iron, making them one of the best non-meat sources of dietary iron. A deficiency in iron can lead to anemia, fatigue and a weakened immune system so consuming regular sources of iron-rich foods like lentils is important to ensure optimum levels of iron.

Phosphorus

Phosphorus is essential for strong bones and teeth. Lentils are also a great source of dietary phosphorus – just one cup provides 38% of the RDA. Because phosphates are organic molecules, phosphorus contributes to the structure, permeability, and acidic/basic properties of cells, stores and transfers energy in chemical processes, helps synthesize proteins, and participates in nucleic acid synthesis.

Magnesium

Magnesium is involved in over 300 enzyme reactions throughout the body and is necessary for many biological processes, including glucose metabolism, muscle contraction, nerve transmission, and protein synthesis. Surprisingly, one cup of cooked lentils supplies 37% of the RDA for this significant mineral. Magnesium plays a key role in the proper functioning of nerves, muscles, cardiovascular system and bones, so adequate intake is especially important.

Potassium

One cup of cooked lentils offers 15% RDA of potassium. Potassium is often overlooked yet crucial for optimal electrolyte balance within the body. This mineral also assists in controlling heart rate and blood pressure, regulates osmotic pressure inside and outside of cells, aids in carbohydrate and protein metabolism and helps store energy in skeletal muscle. An adequate intake of potassium may be linked to reduced risk of kidney stones, stroke, osteoporosis, and decreased systolic blood pressure in those with hypertension.

Zinc

Another mineral found in lentils is zinc. Zinc is important for normal growth during pregnancy, childhood and adolescence, wound healing, protein and DNA synthesis, immunity, taste sensation, vision, male reproductive functions, and antioxidant protection. While zinc can be relatively easily absorbed, some individuals don't get enough adequate dietary sources. According to the National Institutes of Health (NIH), women aged 19 and over require 8 mg per day, whereas men need 11 mg per day; however, many don't obtain this amount on a daily basis. Fortunately, one cup of cooked lentils provides 2.9 mg or 36% of the RDA of zinc.

Manganese

Manganese has emerged as one of the most important minerals due to its involvement in multiple biochemical reactions in the body. Many people fall short of the NIH's recommendation of 5 mg per day; although, almost 22% of the average person’s daily requirement comes from just one cup of cooked lentils. Manganese works as an antioxidant and anti-inflammatory agent and plays an essential role in the activation of certain enzymes, cellular energy production, brain health, cholesterol synthesis, hormone regulation, fat and amino acid transport, and cell membrane integrity.

Copper

Finally, lentils provide 33% of the RDA for copper, a trace mineral required for production of melanin, formation of connective tissue and hemoglobin, maintenance of bone strength, and absorption and utilization of iron. Copper is located in primarily in bones and muscles in the form of circulating proteoglycans, promoting healthy skin and joint function. Copper is needed to activate the enzyme dopamine-beta-hydroxylase, which converts the neurotransmitter dopamine to the chemical messenger norepinephrine.

Conclusion

In conclusion, lentils offer a unique combination of abundant minerals. Not only do they provide large amounts of all essential macrominerals (iron, phosphorus, magnesium, and potassium); they also deliver all three trace minerals (zinc, manganese, and copper). All these minerals benefit the body’s health by serving as key structural components and enzymatic activators. Eating a balanced diet is critical to obtaining the right amount of important minerals—lentils are certainly a valuable part of an overall nutritious diet.