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Moong Dal: Health Benefits, Nutrition and Side Effects

Moong dal, or green gram, is the most used gram in every household, and this is because the dal comes from legume brood. The dal is chiefly used for savoury and sweet courses because they are prosperous with balanced nutrients like proteins, bioactive compounds and vital vitamins.

8 Best Moong Dal Benefits: To Your Health

Moong dal delivers plenty of health benefits, consisting of vitamins A, B, C, and D. The pulses are also rich in minerals like iron, calcium, and potassium. In addition, the moong dal is beneficial for vegetarians due to its protein and nutrition content. Here are ten outstanding benefits of moong dal that can aid your health.

1. Promotes Eye Health

The gram has high vitamin C content, which is an excellent antioxidant and supports the retina to balance its flexibility. If you have unclear or blurred vision, you can eat green moong dal to fix the hazy vision.

2. Green Gram for Weight Loss

Moong dal strengthens the smooth operation of the cholecystokinin hormone. This process makes you feel full and restrains you from overeating, and boosts the metabolism rate. The dal works effectively in managing your weight.

3. Regulates Heart Health

Moong dal is high in potassium and iron content that aids in reducing blood pressure and protects against muscle pain. The dal also controls the irregular heartbeat. The light and east-to-digest trait of the green gram male makes it a fantastic food option for the ones suffering from hypertension and heart disease.

4. Reduces the Risk Of Cancer

The health experts in the food industry have found several active components prest in Green moong dal hamper the growth of some harmful cells that promotes breast cancer, digestive cancer and leukaemia (blood cancer). For example, a protein named Vicilin is responsible for compressing breast cancer. Moreover, in a study, the fermented green gram was said to retard tumour formation and promotes the production of cells and compounds that helps in the prevention of cancer.

5. Moong Dal Benefits for Skin

The moong dal function as a skin lightening medium that prevents the formation of a pigment named melanin. The pigment is responsible for transmitting dark shade to the skin. This dal also has moisturising properties, which keep the moisture intact in the body. Therefore, the dal has been used as a remedy to get glowing skin.

6. Assist in Bone Building

The dal contains a good percentage of calcium, which assist in strengthening the bone. So having green grams can improve bone wellbeing and restain you from any fractures or injuries. Therefore, if you wish to get strong muscle and bones, include green grams in your diet.

7. Balance Blood Pressure

The dal is high in potassium, magnesium and fibre, which helps control blood pressure. However, studies have shown that the essential nutrients found in green moong dal effectively compress the enzymes’ action, raising blood pressure. Moreover, it restricts lipid oxidation and upraises blood circulation to the essential organs.

8. Regulates Diabetes

Moong dal is remarkably rich in fibre content, particularly the soluble fibre pectin and protein slow the delivery of glucose in the blood capillaries and control blood sugar. It has a low glycaemic index, which can regulate insulin secretion and lowers blood glucose and fat in the body. In addition, antioxidants like vitexin and isovitexin in the dal promote insulin to function well and keep blood sugar in control.

Moong Dal Nutritional Facts & Value

The green gram consists of protein, vitamins, minerals, fibre and micronutrients that help the dal get digested in no time. The dal is an amazing source of essential nutrients required by the body to attain stable health. Below, we have mentioned green gram nutrition and calories to help you understand better.

NutritionNutritional Value (Split with Skin) per 200g
Fat0.8 grams
Protein14.2 grams
Carbs38.7 grams
Fibre15.4 grams
Iron16% of the RDI

Moong Dal Side Effects

Moong dal, till now, has not shown any harmful side effects of moong dal. But still, health experts advise keeping its intake limited as per body needs. Some of its side effects are mentioned below.

Moong Dal Side Effects
  • People with kidney and gall bladder issues should avoid it.
  • Can cause dizziness, nausea, and diarrhoea
  • It might lead to abdominal pain
  • May cause irritability
  • Will lead to fatigue


Moong dal carries plenty of vital vitamins, minerals, protein and antioxidants, providing many benefits which can upgrade your health. Moreover, the dal is the simplest way to keep a check on overall health. When the dal is incorporated into the daily diet chart, it regulates diabetes, maintains bone health, prevents cancer, aids in a healthy heart and more on the list. The all-rounder pulse has fewer side effects that can hamper your wellbeing, but remember that excess of anything may lead to health issues. Take the dal in a limited amount as required by the body. You must add this versatile dal to your diet to uplift your overall being.

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