Get your Iron Fix with Lentils
Lentils are an incredible source of the essential mineral iron, providing 6.6 milligrams (mg) or 37% of your recommended daily intake (RDI) in just one cup. Iron plays a crucial role in your body as approximately 70% of it is stored in your red blood cells, specifically in the protein called hemoglobin. Hemoglobin is responsible for transporting oxygen from your lungs to every part of your body.
Without sufficient iron, you may develop a condition called anemia, which occurs when there is a shortage of healthy red blood cells in your body. Anemia can present various symptoms including fatigue, lightheadedness, dizziness, weakness, rapid heartbeat, pale skin, and even insomnia.
The Benefits of Including Lentils in Your Pregnancy Diet
When it comes to maintaining a healthy pregnancy, including lentils in your diet can provide numerous essential nutrients. Lentils are a rich source of protein, fiber, folate, and iron, all of which play a vital role in supporting a healthy pregnancy.
Folate, also known as vitamin B9 or folic acid in its synthetic form, is particularly important during pregnancy. A deficiency in this essential nutrient has been linked to severe birth defects such as neural tube defects, including spina bifida and anencephaly. To ensure sufficient intake, doctors often recommend folic acid supplementation for women who are trying to conceive or already pregnant.
Iron is another crucial nutrient during pregnancy due to the increased blood volume that pregnant women experience. As blood plasma and red blood cells expand by up to 50% and 30%, respectively, during pregnancy, an adequate supply of iron is necessary to support the production of red blood cells. These cells carry oxygen to the growing baby through the umbilical cord and placenta.
A one-cup serving of lentils provides approximately 358 micrograms (mcg) of folate, which accounts for 90% of your recommended daily intake (RDI). Additionally, lentils contain about 6.6mg of iron, making up 37% of your RDI.
Incorporating lentils into your pregnancy diet can help ensure you receive these essential nutrients for a healthy pregnancy and support the growth and development of your baby.