Chickpeas and lentils provide superior zinc and iron absorption compared to oats and wheat, study finds

Recent research has found that chickpeas and lentils have more nutritional value than cereal grains like oats and wheat.

Researchers from the University of Adelaide, Australia, say that pulse products, particularly chickpea and lentil flours, are a rich source of micronutrients, specifically zinc and iron.

They believe the study findings can help improve dietary recommendations and fortification strategies to address global micronutrient deficiencies.

The research, published in Food Composition and Analysis, aimed to explore ways to increase the bioavailability of nutrients in crops from public supermarket shelves. Chickpeas and lentils are nutritious in whole and flour form.

“We found that all the pulse products, like chickpea and lentil flours, were excellent sources of micronutrients,” says Thi Diem Nguyen, a Ph.D. candidate in the School of Agriculture, Food and Wine.

Fortification recommendations

Food Standards Australia New Zealand encourages producers to fortify products with zinc and iron to prevent deficiencies.

The study findings can help improve dietary recommendations and fortification strategies to address global micronutrient deficiencies.“This fortification strategy aims to improve public health by increasing the availability of essential micronutrients in commonly consumed foods,” says Dr. Stephanie Watts-Fawkes, a group leader and Future Making Fellow at the Waite Research Institute.

Zinc and iron are especially important for children and pregnant people, suggest researchers. Fortification can be done by growers via fertilizer use, or added ingredients to products, such as during the baking process.

Watts-Fawkes adds: “Our results indicated that pulse products, such as chickpea and lentil, are superior sources of protein and minerals, particularly of zinc and iron, with higher micronutrient bioavailability compared to the cereal products tested.”

“Zinc and iron concentrations in cereal products like wheat and oat flour were lower than other products, suggesting that they may not meet the nutritional targets recommended by Food Standards Australia New Zealand.”

Better bioavailability 

The study also says legumes enable better bioavailability for nutrients than cereals.

People with micronutrient deficiencies should eat more pulses because they have higher bioavailability.“Nutrient absorption can be limited by coexisting antinutritional factors in cereal grain, like the presence of phytate,” says Nguyen.

“Understanding how bioavailability varies among different cereal grains and legumes can help improve dietary recommendations and fortification strategies, ultimately addressing global micronutrient deficiencies, particularly in vulnerable populations.”

She suggests people with micronutrient deficiencies should consume more pulses in their meals since they are not only rich in micronutrients but have better bioavailability.

Watts-Fawkes shares her team is now exploring how to increase the bioavailability of nutrients in crops.

“We would like to investigate ways to reduce phytates naturally, such as optimizing cooking or processing methods; developing low-phytate, high-nutrient crops; and investigating how other micronutrients interact with phytates in cereals and pulses,” she concludes. 

Previous research has found that consuming more bean and legume pulses can improve shortfall nutrient intakes and raise the quality of US diets. Researchers measured the increase of beans and pulses within the typical US diet and substantial increases in several nutrients that are a continued focus of public health concerns.