This favorite superfood gives you protein and cholesterol-lowering soluble fiber, which is so important for everyone’s diet. Lentils contain twice as much iron as other legumes. Lentils are also higher in most B vitamins and folate, which is especially important for women of childbearing age as folate can help reduce the risk of birth defects. Plus, U.S. Department of Agriculture researchers discovered that the pigment in Beluga black lentils acts like an antioxidant and helps protect against heart disease, cancer, and the aging process in general. Incredible for something that is smaller than a piece of rice.