Lentils

Nutritional Facts: 100 grams serving cooked
Calories: 116 cal
Protein: 9 grams
Carbohydrates: 20 grams
Iron: 3.3 milligrams
Sodium: 2 milligrams

Lentils, the tiny coin-shaped legumes, have been a staple in human diets for centuries, and for good reason. Their rich iron content makes them an essential component of a balanced diet, especially for vegetarians and vegans who might not get iron from meat sources. The iron in lentils is of the non-heme type, and while it's not absorbed as efficiently as the heme iron found in meats, pairing lentils with vitamin C-rich foods can enhance its absorption. In addition to iron, lentils are a fantastic source of protein, essential for muscle building and repair, and dietary fiber, which aids in digestion and keeps you feeling full longer.