Luis Zamora, nutritionist: If you add this ingredient to lentils, you help the body absorb all the iron
A nutrition expert has discussed advantages behind practices that are commonplace in the Spanish diet.
For decades, plenty of people in Spain have splashed a little vinegar onto their lentils to boost the flavor, and many others have ended a meal with an orange for dessert. Classic habits of the Mediterranean diet. What readers may not know is that behind these age‑old practices lies a scientific basis that recent studies are helping clarify - evidence that elevates these culinary choices to highly recommended status.
All of this was summed up perfectly in the bright‑eyed reaction of nutritionist Luis Zamora when Merche, a well-known Spanish singer, admitted on the radio station Cadena Dial that she’s one of those who adds vinegar to her lentils.
Plant-based iron “can degrade during digestion”
“That’s fantastic,” Zamora told Merche, going on to explain what makes the habit so valuable: it helps the body to take on board the iron in the lentils. When it comes from plant rather than animal sources, iron is harder for the body to absorb. “The iron found in plant‑based foods is very healthy, but it can degrade during digestion,” he explained, giving the same credit to oranges. The vitamin C oranges provide protects the iron molecule as it travels through the digestive system until it can finally be absorbed.
“Spanish tradition - how wise it was”
“Calcium actually blocks iron absorption,” Zamora continued. “Calcium and iron bind together in the stomach, and then the body can’t take in the iron. But vitamin C helps the body absorb it.” His explanation became a full‑on tribute to Spanish culinary tradition, which, he noted, offers countless advantages.
Zamora added: “If you add a handful of rice to your lentils, you get a super‑complete protein,” he revealed, referencing another classic recipe - this one pairing lentils with methionine, an essential amino acid found in abundance in rice. “See? Spanish tradition - how wise it was,” he said, encouraging people to make the most of these long‑standing habits.
Related stories
Get your game on! Whether you’re into NFL touchdowns, NBA buzzer-beaters, world-class soccer goals, or MLB home runs, our app has it all.
Dive into live coverage, expert insights, breaking news, exclusive videos, and more – plus, stay updated on the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.
Complete your personal details to comment