Lentils and beans are part of the nutritious legume family famous for their reduced fat content and high content of protein and essential vitamins. 

Beans and lentils are high in fiber, as well as full of vitamins and nutrients. They are a rich source of mood-boosting nutrients, specifically B vitamins. B vitamins can help improve and regulate mood by way of boosting the levels of neurotransmitters such as serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). All of these are important for regulating or mood.

B vitamins also play an important part in nerve signaling, which allows proper communication between nerve cells that’s why beans and lentils can help keep your mind sharp.

Beans and lentils are a good source of zinc, magnesium, selenium, and non-heme iron, which may also help elevate your spirits.

Here are just a few beans and lentils that you can add to your diet:


Chickpeas are a great source of fiber and protein and can help reduce weight, reduce the risk of heart disease, and potentially even reduce the risk of cancer, especially when they replace red meat in the diet.


Peas are an excellent source of fiber and protein that help reduce blood sugar and insulin resistance. Pea fiber and protein are healthy for your gut, as well.

Kidney Beans

Kidney beans contain high amounts of fiber and can help reduce the speed of the absorption of sugar into the blood and hence reduce blood sugar levels.

Black Beans

Black beans are effective at reducing the rise in blood sugar after a meal because they have a lower glycemic index unlike many other high-carbohydrate foods, such as rice and bread.

Pinto Beans

Pinto beans, commonly found in Mexico, may help reduce blood cholesterol, blood sugar, and sustain gut health. They can be eaten either as a whole, mashed, or fried.