Why Moong Dal is a Superfood: Know about Surprising Health Benefits

Moong dal is scientifically known as Vigna radiata. Moong dal is made by splitting whole green gram, and it comes in two types: One with the skin removed and one with it still on. The version without the skin is called yellow moong dal, or tiny yellow lentils, while the one with the green skin is known as chhilka moong dal or split green moong.

Research is increasingly showing that plant-based functional foods can help reduce the risk of several health problems, such as diabetes, cancer, heart disease, high cholesterol and high uric acid levels. As a plant-based food with functional benefits, it can improve your overall health and may even help prevent chronic conditions, thanks to its natural healing properties.

Nutritional value of moong dal

The dry form of moong dal is packed with protein, fibre, carbohydrates, calcium, iron and sodium. It also contains important amino acids like lysine, arginine, isoleucine, leucine, valine and phenylalanine, along with vitamins B1, B2, B3, B5, B6 and B9. In terms of energy, a 100-gram serving of moong dal provides about 347 calories.

Health benefits of moong dal

Following are some important health benefits of the green moong dal:

• Hypoglycaemic properties: Moong dal helps reduce blood sugar levels. It is a very rich protein and fibre that helps slow down the release of sugar into your bloodstream. Animal studies have found that antioxidants like vitexin and isovitexin present in moong dal can aid in lowering blood sugar levels and improve the effectiveness of insulin.
• Hypolipidemic properties: Studies suggest that whole moong dal can help regulate cholesterol levels. Its antioxidants act as free-radical scavengers, repairing damage to blood vessels and reducing inflammation.
• Reduces hypertension: Moong dal is known to contain minerals that can help prevent or reduce the risk of high blood pressure. Studies also show that some proteins in moong dal activate enzymes that naturally help regulate blood pressure.
• High Antioxidant Level: Moong dal contains powerful antioxidants like caffeic acid, flavonoids, cinnamic acid and phenolic acid. These compounds help protect our body by fighting inflammation, reducing the risk of cancer and potentially preventing chronic illnesses.
• Supports and improves digestive health: A 100-gram serving of moong dal contains nearly 57% dietary fibre, which plays a key role in promoting digestive health. Specifically, moong dal is rich in pectin, a type of soluble fibre that helps prevent constipation and supports regular bowel movements.
• Benefits of weight loss: Moong dal is a low-fat option, yet it is packed with protein and fibre, which help stimulate the production of ghrelin, a hormone that suppresses hunger. This makes you feel full and satisfied after a meal. Studies have shown that after eating legumes like moong dal, about 31% of people reported feeling fuller and were less likely to overeat.
• Ideal for pregnant women: A single cup of moong dal provides about 80% of your daily folate needs, along with essential nutrients like calcium, phosphorus and iron. Including moong dal in your diet can help ensure the unborn child receives the vital nutrients needed for healthy growth and development.
• Good for eyesight: Moong dal is rich in zinc and vitamin A, both of which are essential for maintaining good eye health. Zinc helps the body produce vitamin A, making moong dal a great natural remedy for night blindness.
• Keeps skin healthy: Moong dal contains zinc and antioxidant properties. It can help keep your skin healthy and radiant. It also contains vitamin C, which is known for its anti-ageing benefits.
• Might reduce the anti-tumour activity: The high levels of amino acids in moong dal have powerful antioxidant properties that can help protect the body from cancer development.

Conclusion

Moong dal is a key part of the Indian diet, offering both tradition and nutrition. They are versatile, whether eaten raw or cooked and can be included in many different dishes. Adding them to your diet can be a great step toward better overall health.