Pulses Nutrition
Health Benefits of Urad Dal:
o Balances Hormones: Urad dal helps balance hormones and strengthen reproductive organs.
o Soothes Swollen Tissues: It has anti-inflammatory properties that soothe swollen tissues.
o Joint Pain Relief: Urad dal can help relieve joint pains and inflammation.
o Enhances Bone Health: Rich in minerals like potassium, magnesium, iron, and calcium, urad dal improves bone density and prevents bone-related diseases.
o Cardiovascular Health: Urad dal’s folate content helps lower homocysteine levels, preventing blood clot formation and maintaining healthy cholesterol levels.
o Boosts Energy Levels: High iron content aids in red blood cell production, keeping you active.
o Blood Pressure Regulation: Potassium in urad dal prevents blood vessel constriction, helping lower high blood pressure.
o Healthy Skin and Hair: Urad dal contributes to healthy skin and hair.
2. Nutritional Composition (per 100g of Urad Dal):
o Calories: 356
o Protein: 49%
o Carbohydrates: 23%
o Dietary Fiber: 39%
o Calcium: 14%
o Iron: 95%
o Folate: 54%
o Niacin: 9%
o Vitamin B5 (Pantothenic Acid): 18%
o And more essential nutrients! Remember, incorporating urad dal into your diet not only adds flavor but also provides essential nutrients and health benefits!
Moong dal, also known as mung dal or green gram, is a versatile lentil used in various delicacies. Not only is it nutritious, but it also offers numerous health benefits for your overall well-being, skin, and hair:
1. Health Benefits of Moong Dal:
o Balances Hormones: Moong dal helps balance hormones and strengthen reproductive organs.
o Soothes Swollen Tissues: It has anti-inflammatory properties that soothe swollen tissues.
o Joint Pain Relief: Moong dal can help relieve joint pains and inflammation.
o Enhances Bone Health: Rich in minerals like potassium, magnesium, iron, andcalcium, moong dal improves bone density and prevents bone-related diseases.
o Heart Health: Moong dal is low in cholesterol and saturated fat, making it heart-friendly. Its dietary fiber reduces LDL (bad) cholesterol levels.
o Boosts Energy Levels: High iron content aids in red blood cell production, keeping you active.
o Skin Health: Moong dal’s antioxidants and protein support skin regeneration and repair.
o Digestive Health: The dietary fiber in moong dal promotes regular bowel movements and gut health.
2. Nutritional Composition (per 100g of Moong Dal):
o Calories: 339 kcal
o Protein: 24g
o Carbohydrates: 59g
o Dietary Fiber: 16g
o Calcium: 132mg
o Iron: 6.74mg
o Folate: 120μg
o Niacin: 1.447mg
1. Nutritional Value (per 100 grams):
o Calories: 343 kcal
o Protein: 23 g
o Fat: 1.4 g
o Carbohydrates: 63 g
o Fiber: 17 g
o Sodium: 86 mg
o Sugar: 2.9 g
o Calcium: 57 mg
o Iron: 3 mg 1234
2. Health Benefits:
o Heart Health: Toor dal helps maintain a healthy heart and digestive system due to its nutrients like protein, iron, magnesium, zinc, folate, thiamine, and vitamin B6.
o Cholesterol Management: It lowers bad cholesterol (LDL) and increases good cholesterol (HDL).
o Cancer Prevention: Toor dal inhibits the growth of cancer cells.
o Immunity Boost: It contains antioxidants and increases white blood cells.
o Bone Health: A natural source of calcium and vitamin D 1234 .
3. Cooking and Usage:
o Toor dal is commonly used in traditional Indian dishes.
o It can be found in whole, split, or ground forms.
o Popular recipes include Dal Makhani (North Indian) and Kadhai Pulao (Sindhi).
o Toor dal pairs well with rice or bread.
4. Fun Fact:
o If you’re curious about the equivalent height of Mount Everest in terms of bananas, it’s approximately 46,449 bananas stacked on top of each other!
Masoor dal, also known as red lentil, is a versatile and nutritious legume commonly used in Indian cooking. Let’s explore its nutritional value and other essential details:
1. Nutritional Value (per 100 grams):
o Calories: 343 kcal
o Carbohydrates: 59 g
o Protein: 25 g
o Dietary Fiber: 10 g
o Fats: 1 g
o Iron: 7.5 mg
o Selenium: 8.3 µg
o Folate: 479 µg
o Thiamin (Vitamin B1): 0.9 mg
o Riboflavin (Vitamin B2): 0.2 mg 1234
2. Health Benefits:
o Blood Sugar Stabilization: High fiber and carbohydrates help stabilize blood sugar levels.
o Heart Health: Rich in antioxidants, it supports heart health.
o Anticancer Properties: Contains bioactive compounds that may inhibit cancer growth.
o Hypolipidemic Effect: Helps reduce lipid concentration in the blood.
o Antidiabetic Activity: May assist in managing diabetes 12 .
3. Skin Benefits:
o When turned into a water paste, masoor dal can combat skin infections.
o Roasted and milled masoor dal may aid in treating burns.
4. Superpowers Against Retroviral Infections:
o Lectins in masoor dal may help fight infections like HIV 1 .
Remember, masoor dal is not only delicious but also a powerhouse of nutrients. Incorporate it into your meals for a healthy boost!
Chana dal, also known as split Bengal gram, is a versatile and nutritious legume commonly used in Indian cooking. Let’s explore its nutritional value and other
essential details:
1. Nutritional Value (per 100 grams):
o Calories: 252 kcal
o Protein: 13 g
o Total Fat: 4.5 g
o Saturated Fat: 0.4 g
o Dietary Fiber: 11 g
o Sugars: 7.3 g
o Sodium: 387 mg
o Calcium: 78 mg
o Iron: 1.8 mg
o Potassium: 198.8 mg 1234
2. Health Benefits:
o Energy Boost: Chana dal is rich in B-complex vitamins (B1, B2, B3, and B9) that play a crucial role in glucose metabolism and energy production.
o Vegetarian Protein Source: One cup of cooked chana dal provides 33% of your daily protein needs.
o Heart Health: Chana dal’s antioxidants reduce blood vessel damage, lower
inflammation, and its magnesium content helps regulate heart function.
o Diabetic-Friendly: Low glycemic index and high fiber content help manage blood sugar levels.
o Insulin Response Improvement: Magnesium improves insulin sensitivity.
o Blood Pressure Regulation: High potassium and low sodium content contribute to blood pressure control.
3. Cooking and Usage:
o Chana dal is a key ingredient in dishes like dal, vada, and masalas.
o In South India, it’s used to make payasam and other sweet treats.
