Lentils - small, inconspicuous grains that are packed with nutrients and are a real powerhouse for your health! You may already know that they are rich in protein and fibre, but did you also know that lentils are an excellent source of plant-based iron? A few simple tricks are needed to ensure that your body can optimally absorb this iron.
Why lenses are real all-rounders
Lentils are one of the top foods for plant-based iron and are particularly important in vegetarian and vegan diets. But that's not all: in addition to iron, lentils also contain valuable nutrients such as folic acid, magnesium and zinc, which help to maintain normal health. A real reason to eat lentils more often!
Iron - and why your body needs it
Iron is essential for your body, especially for the formation of haemoglobin, which ensures the transport of oxygen in the blood. If you have an iron deficiency, this can manifest itself through various symptoms.
The most common signs are
- Tiredness
- Exhaustion
- brittle nails
- Hair loss

There are two types of iron: Haeme iron, which is found in animal foods, and non-haeme iron, which is of plant origin - such as in lentils. While haeme iron is more readily available to the body, non-haeme iron requires some assistance for better absorption. But don't worry, even if you don't eat animal products, you can still meet your iron requirements! How do you do it?
With a simple helper: vitamin C.
Vitamin C with your lentils - the iron booster
Vitamin C helps to increase the absorption of iron from plant-based foods. The reason is simple: vitamin C helps your body to convert non-haem iron (the plant-based iron) into a more usable form. Normally, iron in plant-based foods is in a trivalent form, which your body finds difficult to absorb. However, vitamin C reduces the iron to bivalent iron. Your body can absorb this much more easily.
The great thing is that you don't need large amounts of vitamin C to achieve this effect! Just a squeeze of lemon juice or a few pieces of paprika in your lentil dish is enough to increase your iron absorption.
And let's be honest - who doesn't love the refreshing kick of a lemon or the crunchy bite of a pepper? If neither lemons nor peppers tickle your fancy, there's a wide range of other vitamin C-rich foods that have the same effect on your iron intake. How about broccoli, berries or even some chilli for those who like it spicier?
What you should not combine your lenses with
Unfortunately, not all foods are as co-operative as vitamin C when it comes to iron absorption. Some foods can even have the exact opposite effect and inhibit iron absorption. You should therefore be vigilant with the following products:
Calcium - a little spoilsport when eating lentils
While vitamin C is your iron booster, calcium can thwart this effect. Dairy products such as yoghurt, cheese or milk contain a lot of calcium, which can compete with iron in the intestine for absorption sites. To ensure that your body optimally absorbs the iron from the lentils, it is better to separate calcium-rich foods from the iron-rich meal.
A tip: simply enjoy your yoghurt a few hours later as a dessert!
Coffee, herbal tea and red wine - a pleasure or an obstacle to iron absorption?
Coffee, herbal tea and red wine are very popular - whether with a meal or as a snack between meals. But be careful: These drinks contain polyphenols and tannins, which bind to the iron in your food and can therefore reduce its absorption in the body. Here, too, it helps to take a little time away from your meal. This allows your body to better utilise the iron from the lentils.
Conclusion:
Lentils are a real source of iron, and with a few simple tricks you can ensure that your body absorbs the iron optimally. Vitamin C-rich foods such as lemon juice or peppers are your best friends when it comes to improving iron absorption.
Try it now and discover how delicious and nutritious a lentil dish can be! Our Lentil dal is exactly the right choice for this - it not only provides plant-based iron, but also a real flavour explosion! Order now and enjoy.

Sources:
Wooden bowl with lenses: AdobeStock, Elena Medoks, #302313903
Close-up of spoon with lenses: AdobeStock, HandmadePictures, #78861220
Klartext food supplement (undated). Iron: Quality, not quantity, is the question.
Available at: https://www.klartext-nahrungsergaenzung.de/wissen/lebensmittel/nahrungsergaenzungsmittel/eisen-qualitaet-nicht-quantitaet-ist-die-frage-8026 (accessed on 28 September 2024).
BfR (undated). Questions and answers on iron in food.
Available at: https://www.bfr.bund.de/de/fragen_und_antworten_zu_eisen_in_lebensmitteln-28383.html (accessed on 28 September 2024).
FET e.V. (undated). Iron.
Available at: https://fet-ev.eu/eisen (accessed on 28 September 2024).
Want to find out more about lentils? Discover more exciting information and tips on ernaehrungsexperte.de!
Hello,
when I eat pulses, as a non-meat eater, I notice this in my bones.
I spent a few wonderful days at the Hotel NAKUK.
Kind regards
AKK
Hello dear Anita,
Thanks for your comment! đ
It is important to pay attention to your own body's signals, as everyone reacts differently to certain foods.
If you realise that large amounts of lentils are not good for you, it is perfectly okay to react to this and find alternatives.
After all, your sense of well-being is paramount!
Kind regards
Carolin