Moong dal or moong beans come under the legume family. They are small in shape and green in color. This ancient legume is slightly sweet and sold when fresh. It is consumed either in sprouted or cooked form. The moong dal can be used for various purposes such as adding to salads, stir fry, etc. By reading this article, you will get to know more about this versatile legume.
Health benefits of moong dal
Below are given the various moong dal benefits:
- Rich in healthy nutrients
Moong dal nutrition in one cup or 202 grams or 7 ounces. (Note that the following nutrients are when the moong dal is consumed boiled)
- Calories: 212
- Fat: 0.8 grams
- Protein: 14.2 grams
- Zinc: 11% of daily intake
- Carbs: 38.7 grams
- Fiber: 15.4 grams
- Folate (B9): 80% of Daily Intake
- Iron: 16% of the daily intake
- Copper: 16% of the daily intake
- Potassium: 15% of daily intake
- Magnesium: 24% of daily intake
- Vitamin B1: 22% of daily intake
- Manganese: 30% of daily intake
- Phosphorus: 20% of daily intake
- Vitamins selenium, B2, B3, B5, and B6
Moong dal protein is highly beneficial to health as it provides natural strength to the body. This dal consists of essential compounds such as amino acids, leucine, isoleucine, arginine, lysine, valine, and phenylalanine.
These legumes produce amino acids that cannot be produced by our bodies on their own. After going through the process of sprouting, the moong dal also changes its nutritional compositions. The sprouted moong dal now results in having fewer calories and additional free amino acids. This process also adds important antioxidants to the moong dal that are not present in the unsprouted ones.
This sprouting of moong dal also decreases the level of phytic acid which acts as an antinutrient. The reduction in this antinutrient enables the absorption of minerals such as magnesium, calcium, and zinc.
- Reduces the risk of chronic diseases
As moong dal is rich in antioxidant levels, it helps in reducing the risks related to chronic diseases. The protective antioxidants present in the moong dal include cinnamic acid, caffeic acid, flavonoids, and phenolic acids.
These antioxidants do their job by neutralizing the possibly harmful molecules that are known as the free radicals. They prevent the free radicals from interacting with the cellular mechanisms and cause damage. This damage can give rise to diseases such as chronic inflammation, cancers, and heart diseases.
It has been scientifically proven that moong dal has the disease-fighting ability with an impressive antioxidant profile.
- Reduces the bad cholesterol level
The presence of bad cholesterol or “LDL” in the body can give rise to the risk of heart diseases. The good properties associated with the moong dal helps in lowering the bad cholesterol.
For example, a study in animals shows that the antioxidants present in the moong dals prevent “LDL” or the bad cholesterol from interacting with the unstable free radical. They also lower the level of LDL thus, replacing them with good cholesterol.
To reduce the cholesterol level, consume a single serving of moong dal daily. This will significantly lower the LDL levels in the blood by 5%.
- Helps in reducing blood pressure
Most elderly aged people suffer from a common disease of high blood pressure. Continuing to live with high blood pressure can increase the risks related to heart disease.
To prevent or cure these chronic health issues, start adding antioxidant-rich foods such as moong dal to your diet. This legume consists of minerals such as fiber, magnesium, and potassium. Due to these nutrients, moong dal is capable of lowering the level of blood pressure. It has been scientifically proven that consuming moong dal helps in maintaining the level of high blood pressure even in a person of normal health.
The presence of the nutrients extracted from the moong dal helps in suppressing the enzyme that causes the spike in blood pressures.
- Aids our digestive system
When moong dal is consumed, soluble fibers and resistant starch are extracted from the moong dal that helps in the smooth functioning of the digestive system.
The moong dal consists of pectin that is a type of soluble fiber. Pectin helps in keeping bowel movements steady thus, speeding the process of food through the gut.
Moong dal also consists of resistant starch nourishes the healthy gut bacteria. These bacteria help in digestion by turning themselves into fatty acids, butyrates. This fatty acid helps in digesting in several ways.
For example, fatty acids are responsible for the nourishment of the colon cells and boosting the immunity of the gut, and even lowering the risk of colon cancer.
Additionally, the carbs present in the moong dal are good as they help in digesting food easily as compared to other legumes.
- Helps in losing weight
To lose weight we need to include high amounts of fiber and proteins in our diet. By adding moong dal, we fulfill all the essentials we need. It has been scientifically proven that the fiber and protein content of this legume helps in suppressing hunger, thus lowering the appetite.
When the appetite is managed at the right place, we tend to cut down on our calorie intake thus, shedding those extra pounds.
- Keeps pregnant women healthy
Pregnant women are advised to eat plenty of food that is rich in folate such as moong dal. As the presence of folate is necessary for the optimal development and growth of the fetus. Folate is important as its absence might cause some complications during pregnancy.
Moong dal is rich in folate, protein, iron, and fiber. All of which is required for the mother before as well as after giving birth.
It is advised to the pregnant woman to avoid consumption of raw moong dal sprouts. There might be bacteria present in the legume that can give rise to an infection.
One thing that should be noted that going through different processes changes the nutrient value of moong dal. This nutritious and antioxidant legume has many other small benefits too. All of these benefits combine and benefit your health differently. For this, you can add moong dal to your daily diet, even in small amounts.