4. Lentils
When most people see lentils, they think that they are beans, but they are a form of grain. Lentils are very nutrient-dense and can provide you with a great source of zinc. In one cup of lentils, you will get 2.5 mg of zinc, which is 17 percent of the recommended daily value. In addition to having zinc, lentils offer several other nutritional benefits as well.
Eating lentils can help you lose weight, aid in digestion, boost your energy levels, and improve the overall health of your heart. Many recipes use lentils instead of other grains. Lentil soup with some spinach and other vegetables will provide you with great sources of many nutrients that your body needs. For those who want to avoid eating meat and other animal products, lentils are a great source of protein and nutrition.