Lentils are one of the most popular foods in Spanish cuisine and they are very loved because of their flavor and versatility. Many people have grown hearing that they are iron-rich and that eating them helps prevent anemia or exhaustion. However, this idea is not completely true.
Of course, lentils are healthy and delicious, but there are some myths about its iron content because it’s not based on real facts. This doesn’t mean we should stop eating them, not at all! We should understand its true nutritional value and how to combine them with other foods to make the most of them. So, let’s learn more about lentils.
Are they really iron rich?
For many years, lentils were considered one of the main iron sources, mostly for those who don’t eat meat. It’s true they contain iron, but not as much as we think.
There are other foods that contain more iron than lentils, like black pudding or liver. What’s more, not every iron is the same, there are two main types:
- Heme iron, found in foods of animal origin like meat or fish.
- Non-heme iron, found in plant-based foods such as lentils.
The main difference is that the body absorbs heme iron way better than non-heme iron. So, no matter that lentils have iron because our bodies use less of it than the iron we get from animal foods.
How to improve iron absorption
Even though lentils iron is absorbed less, there are some easy ways to improve its effect on our bodies. The best thing is to combine them with vitamin C rich foods because this vitamin helps the body absorb non-heme iron more efficiently. Some good examples of foods rich in vitamin C are:
- Tomatoes
- Peppers
- Oranges or orange juice
- Lemon
- Kiwi
If you eat lentils with foods like tomatoes, peppers, or orange juice — for example, in a stew or salad — your body will use much more of the iron in the lentils. This is an easy and natural way to get more nutrients from them.
They are still a great food
Although they are not the richest food in iron, they are still a very complete and healthy food. They are a great source of fiber which helps with digestion and makes us feel full for a longer time. So, this is one of the reasons why lentils are so nutritive and satisfying.
They also provide plant-based proteins, vitamins, and minerals, which makes them a good alternative to meat for vegetarians or people who want to eat less animal protein.
In many cultures, lentils also have a symbolic meaning. They are seen as a sign of prosperity and good luck, especially around New Year’s celebrations. Eating lentils at the beginning of the year is believed to bring good fortune.
Different ways of eating lentils
This is a very versatile food, you can prepare them in many ways and combine them with different foods. Let’s see some examples:
- In warm stews during the cold months.
- In fresh salads during autumn or spring.
- Mixed with rice, pasta, or vegetables.
- Served as a side dish with meat or fish.
- Even fried, boiled, or blended into soups or spreads.
Thanks to their versatility, people can enjoy them in many food recipes without getting bored of eating the same thing in the same way. They are easy to cook, nutritious, and accurate for every season.
To sum up
Beyond the myths, lentils remain a nutritious, filling, and affordable food that provides fiber, protein, and other important nutrients. They are also delicious and can be cooked in many different ways.
So, while lentils may not be the “queens of iron” as people once thought, they are still one of the most valuable foods you can include in your meals. They are good for your health, good for your digestion, and perfect for adding warmth and comfort to your kitchen — especially during the colder months.