Moong/mung bean or green gram dal are small, oval green coloured bean, scientifically termed as Vigna radiate, belonging to the family of legumes. Moong bean is a unique legume that absorbs the flavours of other spices and herbs while holding its purity. It is one of the richest sources of plant protein, available in different forms such as whole, split, de-husked (yellow) or ground. Green gram dal has been used since times immemorial for its food and medicinal values. Also Read: Toor /Arhar Dal: 5 Nutritional Reasons On Why You Should Eat This Protein-Rich Legume Daily
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A native species of India, it is also widely cultivated in other Asian Countries. Moong dal with a mildly sweet, earthy flavour serves as a comforting food for those recuperating from any illness, as it is one of the legumes that is easily digestible.
Mung beans are also known by several vernacular names such as pachai payaru in Tamil, cherupayar in Malayalam, pesara pappu in Telugu, hesaru kaalu in Kannada and moong dal in Hindi. Adding moong dal to your daily meal plan is believed to provide a host of healing health benefits, owing to its indispensable nutrient profile.
Mung beans are one best source of plant protein for vegetarians, imbued with notable amounts of essential amino acids including phenylalanine, leucine, valine, lysine, and arginine. Essential amino acids are vital nutrients that the body is unable to produce on its own. One cup of boiled moong bean offers 14.2 grams of protein, apart from this, it is loaded with immense amounts of folate and iron which helps in boosting the iron levels, promote skin and hair health. It also a treasure trove of other essential nutrients like manganese, magnesium, potassium, copper, phosphorus, zinc and vitamins B1, B2, B3, B5 and B6.
Whole mung beans are also taken sprouted, and sprouting modifies the nutritional value by enhancing the amino acids and antioxidants. Sprouted green gram dal is a storehouse of antioxidants such as phenolic acids, flavonoids, caffeic acid and cinnamic acid. Sprouting is also beneficial in lowering the levels of phytic acid, which is an antinutrient that can lower the absorption of minerals like zinc, magnesium and calcium. Also Read: 5 Dals That Must Be Part Of Your Daily Diet
Wellness Benefits Of Moong Dal
Potent Antioxidant Effects
Green gram dal is overpowered with potent antioxidants including phenolic acids, flavonoids, caffeic acid, cinnamic acid to mention a few which have the potential to combat oxidative damage of the cells. The high amount of free radicals in the body interact with cells, which is associated with increased risk of chronic inflammation, heart disease and cancers. Studies have shown that antioxidants present in mung beans can avert the formation of tumour cells in the lung and stomach. Furthermore, sprouted green gram has six times more antioxidants than regular ones, hence regular addition of green gram sprouts can enhance the overall well-being.
Moong dal has significant fibre content, mainly soluble fibre pectin which regulates the bowel movements and improves digestion. The presence of resistant starch assists in nourishing the gut flora, which promotes the secretion of fatty acids butyrate in the gut. Pieces of evidence have revealed that butyrate is beneficial in improving gut health by nurturing colon cells, triggers the gut’s immune response and lowers the risk of colon cancer. Besides these, carbs in moong dal are easier to digest than other legumes and prevent the instances of flatulence and bloating.
Augments Heart Health
Green gram dal is a powerhouse of antioxidant flavonoids that is well-known to combat oxidative damage of the cells and lowers inflammation. Notable amounts of magnesium and B vitamins present in it regulates heart rate and lowers the risk of cardiovascular disease. Regular addition of green gram dal improves the circulation of blood to and from the heart, lowers the LDL cholesterol by increasing the bile acid excretion, thus ensuring optimal functioning of the heart muscles.
Controls Blood Pressure
Moong dal being a rich source of potassium, magnesium and dietary fibre may assist to regulate the blood pressure. Studies have proven that essentials nutrients present in green gram dal have the potential to lower high blood pressure. Green gram dal avert LDL oxidations, improves the blood flow and clears clogged arteries.
Promotes Weight Loss
Green gram dal being low on calories and high in fibre and protein can be included by those people who are strictly following a diet regimen to lose weight. Several studies have shown that a high fibre and protein diet suppress the hunger hormone ghrelin and increase fullness hormones peptide and cholecystokinin which aids to curb the appetite, reduce the overall calorie intake and promote weight loss. Apart from this, the addition of moong dal in the diet regimen keep you satiated and boosts the metabolism.
The rich array of essential nutrients and antioxidants in moong dal offers a magnitude of health benefits including improves heart health, stimulate digestion, regulate blood pressure and promote weight loss. Add this humble little bean in your regular diet to reap its many health and nutritional benefits.