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Moong dal or mung bean (Vigna radiata L.) is a pulse widely consumed and relished all over the world, especially in India. It belongs to the family of legumes, a class of vegetables that includes beans, peas and lentils. History shows that it has also been used as a traditional medicine.

Moong dal is a split version of the green gram, a bean wrapped in green husk. The whole moong dal has more dietary fiber in comparison with split moong dal.

Do you know why moong dal is called a plant-based functional food? Because it can improve your health and prevent chronic diseases. Growing evidence from pre-clinical research shows that plant-based functional foods can reduce the risk of developing various disorders, such as diabetes, cancer, cardiovascular disease, hyperlipidemia and hyperuricemia.

Also, immune boosters based on plant-based functional foods have received substantial attention, and a growing number of individuals continue to choose plant-based functional foods to improve their immune system.

Needless to say, it’s a great addition to your weight loss program, as it contains large amounts of fiber and protein, which bring a feeling of being full for a longer time after eating.

Here is a list of 10 amazing health benefits of eating Moong dal.

1. Rich In Nutrients

Moong dal is an excellent source of plant-based of protein. Moong dal also contains vitamin A, vitamin C, vitamin E and choline.

One cup or 202 grams of boiled whole moong dal provides you with

  • Calories: 212
  • Fat: 0.8 grams
  • Protein: 14.2 grams
  • Carbs: 38.7 grams
  • Fiber: 15.4 grams
  • Folate (B9): 80% of the RDI
  • Manganese: 30% of the RDI
  • Magnesium: 24% of the RDI
  • Vitamin B1: 22% of the RDI
  • Phosphorus: 20% of the RDI
  • Iron: 16% of the RDI
  • Copper: 16% of the RDI
  • Potassium: 15% of the RDI
  • Zinc: 11% of the RDI
  • Vitamins B2, B3, B5, B6 and selenium

Nutrition Data Source:Self Nutrition Data
RDI is Reference Daily Intake

According to a study, it’s a good source of B vitamins which help maintain your brain’s health, and they’re also quite necessary for a number of your bodily functions.

It also contains vitamin B-9, also known as folate, that helps your body make DNA. Moong dal is a rich source of protein, which contains essential amino acids, which are the building blocks of your life.

And, moong sprouts contain fewer calories but have much more antioxidants and amino acids.

2. May Lower Bad Cholesterol

Oxidized LDL cholesterol manifoldly increases risks of your serious cardiovascular events, such as heart attacks and stroke. Moong dal has anti-inflammatory properties and can keep your arteries clear and improve circulation.

Whole moong dal can effectively reduce bad cholesterol oxidation, according to a study published in the Journal of Human and Experimental Toxicology,

Studies show that whole moong dal has the ability to regulate cholesterol levels because their antioxidants act like free-radical scavengers, reversing damage done to your blood vessels and lowering inflammation.

A fewer studies have shown that a diet aplenty in legumes, except soy, can lower your blood cholesterol levels by around 5%.

3. Rich in Fiber

Fiber is very important for improving your gut health. Moong dal contains a type of soluble fiber known as pectin, which keeps your bowels regular by speeding up the movement of food through your gut. It also contains resistant starch, which helps nourish your healthy gut bacteria.

Fiber is a type of complex carbohydrate, found richly in whole moong dal. One cup (202 grams) of cooked whole moong dal provides 15.4 grams of fiber, which has a healthy impact on your gut microbiome.

4. May Aid Weight Loss

Moong dal has been used as a weight loss aid since ancient times. In India, people eat it with rice and ghee (clarified butter) to help them lose weight.

It’ s also a very filling food because of its high levels of fiber and protein. Studies have shown that eating fiber can suppress your hunger hormones and increase your fullness hormones.

5. May Lower Blood Sugar

Moong dal contains several properties that help lower your blood sugar levels. They’re high in fiber and protein, which help slow the release of sugar into the bloodstream.

Animal studies have shown that antioxidants such as vitexin and isovitexin present in Moong dal can lower your blood sugar levels and help increase your insulin effectiveness.

Moong dal is a low-glycemic index food that is ideal for people with type II diabetes. It also prevents dangerous rapid spikes in your blood sugar and insulin that impair your vascular health and increase the risk of your cardiovascular disease.

6. May Lower Blood Pressure

High blood pressure is a grave medical problem because increases the risk of your heart disease.

Animal studies have shown that diet supplemented with whole moong dal sprout extracts for one month resulted in significant reductions in systolic blood pressure.

It is a rich source of potassium, magnesium and fiber, which are associated with significantly lowering the risk of high blood pressure. Also, higher intakes of legumes lower your blood pressure levels.

7. Can Support Pregnancy

Moong dal is rich with nutrients beneficial during pregnancy. One of its important nutrients is folate. It’s important that women eat folate-rich foods during pregnancy, which is essential for growth and development of the child.

Women are advised to eat plenty of folate-rich foods during pregnancy. Eating enough folate during pregnancy considerably lowers the risk of birth defects.

Women, however, should avoid eating raw moong dal sprouts, as they may carry bacteria that could cause an infection. Rather eat well-cooked green moon dal sprouts to prevent a possible infection.

8. May Improve Skin Health

Moong dal helps improve skin health by reducing inflammation and promoting cell growth. Zinc and antioxidants in it balances hormonal production, which is crucial for your healthy skin.

If you have a sensitive skin and inflammatory skin conditions like eczema, you can safely use moong dal power as a natural, non-foaming soap.

9. High in Antioxidants

Antioxidants found in Moong dal can neutralise harmful molecules known as free radicals.

Amino acids, such as oligosaccharides and polyphenols, found in it can contribute to their antioxidant power that can fight cancer. According to clinical studies, moong dal has been shown to protect DNA damage and harmful cell mutation.

10. Easy to Cook

Moong dal is extremely easy to cook, as you don’t have to soak it in water prior to cooking.

It’s very delicious, and you can easily make your favourite sambar out of it or add it to your curries and salads. Moong dal soup is very rich in flavour and packs a handful of nutrients.

Green moong dal sprouts stir-fried can make you tongue happy!

 

Our heartfelt thanks always goes to the authors behind Healthline, Dr. Axe, Life Extension, National Library of Medicine, WebMd, Harvard T.H. Chan School of Public Health, PubMed and ScienceDirect for making this article possible.

 

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