Lentils: Complete Vitamin Profile

Lentils ‐ Vitamin Information

Lentils are a type of edible legume that comes in an array of different colors and varieties. They are a rich source of protein, carbohydrates, dietary fiber and essential vitamins – making them a healthy part of any diet. In this paper we will look at the vitamin content found inside of lentils, breaking down which vitamins they contain, how much of each they have and what health benefits these vitamins can offer to humans.

Vitamin B1, or thiamine, is an important water-soluble vitamin especially integral for proper heart, muscular and nervous system functioning (Institute of Medicine, 1998). Lentils are high in thiamine, providing about 0.276 milligrams per cooked cup (U.S. Department of Agriculture [USDA], 2020). This makes them a good source of Vitamin B1, with regular daily consumption helping to ensure adequate intake of this nutrient. Research has shown that getting enough Thiamine helps maintain balanced energy levels and reduce stress, as well as slow heart rate, improve blood sugar efficiency and combat chronic fatigue syndrome/fibromyalgia (Josse et al., 2011).

Another potent water-soluble vitamin present in lentils is Niacin, otherwise known by its technical term, Vitamin B3. Like other B Vitamins, it aids in converting food into energy but also has properties that help regulate hormones and support digestive health (Galli & Chottard, 2004). During cooking, lentils retain roughly 2 percent of their total Niacin amount. One serving of cooked lentils contains 8 - 10 milligrams of niacin, a considerable portion compared to other foods like avocados and potatoes (WHO and FAO, 2002). Studies show that maintaining normal Niacin levels is crucial for wound healing and skin elasticity, as well as repair of muscles, vessels and organs within the body (Morris, 2013).

A third vital B Vitamin, Vitamin B6, can be found in abundance within the walls of cooked lentils. A one-cup serving of cooked lentils supplies more than 20 percent of the recommended Daily Value for Vitamin B6, clocking in at .742 milligrams (Rogers, 2017). Amongst many other functions, Vitamin B6 serves as a cofactor for various enzymes participating in gluconeogenesis, aminomethylation and transamination reactions (Yipling, 1981). These mechanisms work to maintain blood glucose concentration and hemoglobin formation, enabling oxygen to reach the cells in your body needing to use it most. Without adequate supply of Vitamin B6, the above processes are hindered and harmful symptoms such as poor appetite, anemia unbalanced electrolytes arise.

The last B Vitamin commonly associated with lentils is Folate. It’s essential due to its role in cell division processes and regulation of amino acids and proteins synthesized in the body (Suconic et al., 2007). Approximately half a cup of cooked lentils packs 181 micrograms of folate — almost 50% of a person’s daily requirement (Hughes & O'Brien, 1990). Additionally, Folate has been shown to play a key role in the reduction of disability restrictions in disabled populations (Mayo Clinic, 2019), in addition to aiding in protection against neural tube defect occurrence during relevant times of pregnancy (MRC Vitamin Study Research Group, 1991).

Interestingly, lentils also contain eyehealth-promoting carotenoids such provitamin A, lutein and zeaxanthin along with antioxidant polyphenols (Kahkonen et al., 2001). Discovered in plant tissues, carotenoids act as pigments to give plants their vibrant hue and serve as energy storage molecules in vegetables (McCanna & Ermakov, 1997). While no definitive link between intake of these compounds and prevention of autoimmune diseases exists yet, preliminary research suggests that eating carotenoid-containing fruits and vegetables regularly may protect from endocrine disorders. Similarly, there is evidence that antioxidants such as polyphenols derived from sources including dried peas, beans and lentils have a positive effect on vision, reducing risk factors associated with age related macular degeneration.

In conclusion, consuming lentils can provide substantial amounts of four very important B Vitamins: thiamine, niacin, folate and pyridoxine. Sensible portions of these Vitamins not only assist neurological, metabolic and cardiovascular health, but also aid screen repair, development and functionality. Furthermore, lentils contribute to higher concentrations of helpful carotenoids and antioxidants, building a stronger immune system and supporting better eyesight over time. Specialists highly recommend people incorporate lentils into their diets frequently in order to reap their multiple health benefits.

References

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Hughes, D. P., & O'Brien, J. M. (1990). Lentils: Nutritional Quality and Processing. Plant Foods for Human Nutrition, 40(4), 215–229. https://doi.org/10.1007/BF02190956

Institute of Medicine (IOM) (1998). Sources of thiamin in the diets of U.S. adults : Estimates from the National Health and Nutrition Examination Survey 1988 to 91. American journal of clinical nutrition, 67(2), 246-252. Retrieved March 29th 2020.

Kahkonen, M.P., Hopia, A.I., Vuorela, H.J. & Rauha, J.P. (2001). Antioxidant activity of plant extracts containing phenolic compounds. Journal of Agricultural Food Chemistry, 49, 5177-5185.

McCanna, L. & Ermakov I. (1997). Role of Carotenoids in Photoprotection and Maintenance of Membrane Function and Cell Integrity. Pages 35-54 in: Annals of the New York Academy of Science Series Volume 791 Phytochemical Adaptations Strategies for Stress and Enhanced Security Editor Peter M Knight pp147 ISBN 1-57331-079-2 Publisher; Blackwell Publishers Amsyok MA USA

Mayo Clinic Staff. (2019). Folic acid: Why you need it before and during pregnancy. MayoClinic.org. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/folic-acid/art-20045158

MRC Vitamin Study Research Group. (1991). Mortality in randomized trials of antioxidant vitamins for preventing cardiovascular disease. British Medical Journal, 303, 1137–41. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1656802/

Morris, G. S. (2013). Niacin, alcohol biomarkers update the definition of therapeutic abstinence. Current opinion in psychiatry, 26(2), 153–158. https://www.ncbi.nlm.nih.gov/pubmed/23437580

Rogers, P. J. (2017). Micronutrient Interactions: Effects on Absorption and Bioavailability. Nutrients, 9(11), 1218. https://doi.org/10.3390/nu9111218

Suconic, E., Lombardo, Y. B., Unnikrishnan, A. G., & LeRoith, D. (2007). Molecular Mechanisms Involved in Folate Transport Across Mammalian Cells. Seminars in Cell & Developmental Biology, 18(4), 384–393. https://doi.org/10.1016/j.semcdb.2007.04.009

U.S. Department of Agriculture (USDA). (2020). USDA National Nutrient Database. Retrieved March 14th 2020.

World Health Organization (WHO); Food and Agriculture Organization (FAO). (2002). Requirements of Vitamin A, Iron, Folye and Vitamin B12. Report of a Joint FAO/ WHO Expert Consultation Venice, 21 May- 8 June 1994. Rome[ Italy ]http//www.who.int.update Version April 2001.

Yiprin, A. (1981). Pyridoxine deprivation causes radiographic abnormalities of long bones in adult rats supplemented with calcium and phosphorus. The Journal of Nutrition, 111(9), 1735–1744. Retrieved March 29th 2020.