Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Lentils are commonly used as a dietary intervention for anemia, particularly iron-deficiency anemia, due to their relatively high iron content. Scientific evidence supports the inclusion of lentils as part of a diet aimed at improving iron status. A 100-gram serving of cooked lentils provides approximately 3 mg of iron, which can contribute significantly to daily iron requirements, especially in vegetarian or vegan populations where heme iron (from animal sources) is absent. However, the form of iron in lentils is non-heme iron, which is less efficiently absorbed than heme iron. The absorption of non-heme iron can be enhanced by consuming vitamin C-rich foods alongside lentils. Clinical studies and dietary guidelines acknowledge that lentils can help increase iron intake and improve iron status, but they are rarely sufficient as a sole intervention for moderate to severe anemia. Factors such as phytates and polyphenols in lentils can inhibit iron absorption, which limits their efficacy compared to heme iron sources or iron supplementation. Nonetheless, research supports lentils as a beneficial dietary component for populations at risk of iron deficiency, especially when combined with other iron-rich foods and strategies to enhance absorption. In summary, while lentils are not a standalone cure for anemia, their iron content and inclusion in a balanced diet are scientifically validated as supportive in the prevention and mild treatment of iron-deficiency anemia.

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