Legume
Lentils
7/10 Moderate evidence
Small lens-shaped legume rich in soluble fiber, folate, and magnesium; a Blue Zones staple linked to longevity and metabolic health.
Active compounds
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Soluble fiber
Fermented to short-chain fatty acids that nourish gut epithelium and reduce systemic inflammation
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Folate
Lowers homocysteine, a vascular inflammation marker
Helps with
Practical tips
- Preparation
- No soaking required for most varieties; simmer 20-30 minutes
- Recommended amount
- 1/2 to 1 cup cooked daily
- Absorption
- Pair with vitamin C foods to enhance non-heme iron absorption
- Cautions
- Can cause gas — start with small portions and build tolerance