At first glance, the lentil doesn’t seem that impressive. Sure, there are a few different kinds, and some are fun, bright colors. But they are still just a small seed.

Or are they?

What makes lentils so great anyway?

These legumes are packed with an array of nutrients, including some hard to find minerals. For instance, a cup of lentils contains up to 21% of your recommended daily amount (RDA) of potassium and 37% of your daily iron. They are also loaded with:

• manganese
• phosphorous
• Copper
• Molybdenum

All of these minerals are used in the body in small quantities and are necessary to good health.

But, you know what else?

Lentils are also full of fiber. This is great for everyone as fiber provides essential bulk for your diet. Lentils also help slow down digestion so that your blood sugar levels don’t spike after a meal.

There is some evidence that legumes, in general, can help you lose weight. A study in the American Journal of Clinical Nutrition found that people who ate one serving of legumes daily experienced greater weight loss than those who didn’t enjoy these hearty pulses. On average, legume eaters lost an extra 3/4 of a pound over six weeks. This is a small amount, but imagine the impact over the course of a year. That’s an additional 6 1/2 pounds of weight loss!

You know there’s more…

Diabetics have to worry about an increased risk of heart disease. This potential complication can lead to heart attack, heart failure, and even stroke. Adding lentils to your diet may help cut down on the risk of developing these problems.

A study published in Archives of Internal Medicine found that people who ate more high-fiber foods, a minimum of 21 grams daily, were 11% less likely to develop cardiovascular disease. They were also 12% less likely to develop coronary heart disease.