Chocolates are the most commonly available food item; everyone likes them and desires to eat them. It is hard to find a single person who does not like chocolates. Dark chocolates are semisweet, with extra dark having a sweet and bitter taste. It is prepared from cocoa seeds. It is also called black chocolate and is prepared by adding fat and sugar to the roasted and ground cocoa with less milk. It has the highest percentage of cocoa, about 70% to 99%. Chocolate originated in Mexico. Where the Mayans and Aztecs cultivated the cacao tree, which is native to the American tropical rainforest. Due to its health benefits, chocolate drinks were considered “the drink of Gods.” The scientific name of the cocoa tree is Theobroma cacao.1–3 Let us discuss the health benefits of dark chocolate, its nutritional value, potential uses and many more.
One hundred grams of dark chocolate may have 598 kcal energy.4 The nutrients of dark chocolate include:
| Nutrients | Value/100 g |
| Carbohydrate | 45.9g |
| Protein | 7.79g |
| Fibre | 10.9g |
| Fat | 42.6g |
| Sugar | 24g |
| Potassium | 715mg |
| Calcium | 73mg |
| Sodium | 20mg |
| Magnesium | 228mg |
| Manganese | 1.95mg |
| Phosphorus | 308mg |
| Iron | 11.9mg |
| Zinc | 3.31mg |
| Copper | 1.77mg |
| Selenium | 6.8µg |
| Caffeine | 80mg |
| Vitamin A | 2µg |
| Vitamin K | 7.3µg |
| Vitamin E | 0.59mg |
| Vitamin B12 | 0.28µg |
| Vitamin B6 | 0.038mg |
| Vitamin B5 | 0.418mg |
| Vitamin B3 | 1.05mg |
| Vitamin B2 | 0.078mg |
| Vitamin B1 | 0.034mg |
Table 1: Nutritional value of Dark Chocolate per 100 grams.4
Furthermore, other biologically active compounds like theobromine, phenylethylamine, N-acylethanolamines, tyramine, epicatechin, catechin, procyanidins, alkaloids, polyphenols, and theophylline may be present in it.1,2
When it comes to dark chocolate, remember that a little goes a long way. While it offers enticing flavours and potential health benefits, it’s important to be mindful of its calorie content. Dark chocolate can be quite calorie-dense, with around 150-170 calories per ounce.
Dr. Siddharth Gupta, MD
Did you know ?
The benefits of eating dark chocolate may include the following properties:
When it comes to chocolate, opt for the dark side! Dark chocolate contains significantly higher amounts of flavanol-rich cocoa solids compared to milk chocolate, packing a powerful punch of health benefits. These flavanols work their magic by supporting the production of nitric oxide in the inner lining of our blood vessels, called the endothelium.
Dr. Rajeev Singh, BAMS
Dark chocolate may be ideal for enhancing human health.2 The following may be the potential uses of eating dark chocolate:
Dark chocolate contains antioxidants like flavonoids and cocoa-derived pentameric procyanidin, which might act against free radicals. These free radicals cause oxidative cell damage and may also lead to cancer. A study by Keen CL et al., 2005 suggested that eating dark chocolate may help defend the body from various types of cancer and slow down the signs of ageing.2 However, new studies are needed to suggest the potential uses of dark chocolate for fighting cancer. Cancer is a serious health condition. Therefore, proper diagnosis and treatment are needed and do not self-medicate.
Here’s a delightful secret to safeguarding your skin from the sun’s harmful rays: dark chocolate! The antioxidants found in dark chocolate, known as flavonols, come to the rescue by boosting blood flow to your skin and acting as a protective shield against damaging ultraviolet (UV) radiation.
Dr. Smita barode, BAMS
Dark chocolate has a theobromine compound, which might help harden the tooth enamel. It may help maintain proper dental hygiene and lower the risk of dental cavities. In addition, theobromine may suppress the function of the vagus nerve (a nerve that causes coughing) and may help reduce coughs.1,2 However, if you have oral health issues, visit your dentist, and get a proper check-up.
Dark chocolate contains magnesium and flavonoids that may potentially function against Type-2 diabetes. A study by Grassi D et al., 2005, suggests that it contains flavonoids which may help reduce insulin resistance. Flavonoids may help the cells to work normally and restore the ability to use the body’s insulin. Dark chocolate may also have a low glycaemic index and may not cause huge spikes in blood sugar levels.2 However, more human studies are required to suggest that dark chocolate act against diabetes. Diabetes is a serious disease, and it is essential to have a doctor’s consultation.
Dark chocolate may have an antioxidant capacity. Additionally, it contains an epicatechin compound, which may help lower blood pressure and enhance endothelial functions. A study by Lakshmana Rao et al., 2014, suggested that epicatechin may reduce high blood pressure and end-organ damage in animal models. Furthermore, dark chocolate also contains flavanol, which might release nitric oxide and plays a key role in high blood pressure.1 However, more human research is needed to suggest the use of dark chocolate against high blood pressure. Therefore, take the doctor’s advice and do not use dark chocolate to self-medicate.
Regular consumption of dark chocolates might reduce inflammation by reducing the levels of C-reactive protein in the body. Additionally, the anti-inflammatory action of dark chocolates is due to the antioxidants and flavonoids in them.
Dr. Anuja Bodhare, MD
The advantages of dark chocolate may be associated with reducing heart disorders. It contains minerals such as copper and potassium, which may help against stroke. Dark chocolate also has flavanols that may reduce the chances of atherosclerosis (hardening of arteries). Additionally, it may help the flexibility of arteries and reduce the white blood cells from sticking to the blood vessels.2 However, there is a requirement for further studies to conclude the use of dark chocolate for heart diseases. If you have any issues related to the heart, consult your doctor and do not self-medicate.
Various data analyses have reported that eating dark chocolate may benefit blood flow to the brain and heart, enhancing cognitive (brain) functions. In addition, its chemical components, which have stimulant activity, may positively affect our mood and brain health. For example, dark chocolate may contain phenylethylamine, which may help release endorphins and increase alertness. It also contains caffeine, a mild stimulant, and may help with mood disorders.1,2 We need more research to develop its uses for human health. Suppose you have any problems related to the brain; consult your doctor and do not self-medicate.
When it comes to dark chocolate, aim for a minimum of 70% cocoa content or higher to maximize your intake of beneficial flavanols. These flavanols are key players in providing potential health advantages. However, do keep in mind that as the cocoa percentage increases, the flavour tends to become more bitter.
Dr. Ashok Pal, BAMS
Though studies show the potential uses of dark chocolate in various conditions, these are insufficient, and there is a necessity for further studies to develop the scope of the benefits of dark chocolate on human health.
Dark chocolate is in the form of liquid, paste, or block.1,2 You may use dark chocolate as
You should consult a qualified doctor before eating dark chocolate in large quantities. Do not discontinue or replace an ongoing modern medical treatment with an ayurvedic/herbal preparation of dark chocolate without consulting an ayurvedic physician. They will guide you with its form and dosage per your health condition.
Though there are many advantages of dark chocolate. It may also cause caffeine-related side effects. However, below are a few dark chocolate side effects:
You must consult your doctors to get the proper treatment if you encounter such side effects.
Eating dark chocolate in small quantities might be safe. However, eating in larger amounts may harm. Therefore, a few precautions are necessary:
Also Read: Tyramine Rich Foods: Understanding the Impact on Your Health
It may interfere with certain drugs/medicines, leading to drug interaction.3
Therefore, you should avoid eating dark chocolate with any medicine and if any complications arise, consult with doctors.
Dark chocolate is a sweet, extra-dark food item with a bittersweet taste. Dark chocolate is made from Theobroma cacao seeds by adding cocoa butter (fat) and sugar to the roasted and ground cocoa with less or no milk. 1,2
Dark chocolate contains caffeine which may affect pregnant women and the baby in the womb. Therefore, pregnant women are not recommended to have dark chocolate.3
The dark chocolate side effects may be associated with caffeine. It may cause sleeplessness, nervousness, increased urination, fast heartbeat, skin allergies, migraine and headache, nausea, and stomach problems like gas and constipation.3
Dark chocolate vitamins may include vitamins like A, K, E, B12, B6, B5, B3, B2 and B1.4
Dark chocolate contains around 70-99% pure cocoa solids, butter, and sugar.1
References:
1. Haritha K, Kalyani L, Rao A. Review Article Health Benefits of Dark Chocolate. Journal of Advanced Drug Delivery 2. 2014;1(4):184–95. Available from: http://www.jadd.in/Content/Paper/201911029321000011201911029321000001.pdf
2. Patel N, Jayswal S, Maitreya B, Nirali Patel. Dark chocolate: Consumption for human health. Journal of Pharmacognosy and Phytochemistry. 2019;8(3):2887–90. Available from: https://www.phytojournal.com/archives/2019/vol8issue3/PartAO/8-2-565-157.pdf
3. Arakelyan H. Chocolate and Drugs Dangerous Interactions [Internet]. 2014 [cited 2022 Nov 26]. Available from: https://www.researchgate.net/publication/275584061_Chocolate_and_Drugs_Dangerous_Interactions
4. FoodData Central | Chocolate, dark, 70-85% cacao solids [Internet]. U.S. DEPARTMENT OF AGRICULTURE. 2019 [cited 2022 Nov 26]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Urad dal, scientifically called Vigna mungo, is a lentil most commonly used in South Indian households. It is also called Urd bean, Urad bean, Black lentil, Black matpe bean, and Mungo bean in English, and Urad dal in Hindi. Vigna mungo seeds are mainly a staple food, and the dehulled and split seeds (dhal in Hindi) are a typical dish in South Asia. It can be found in Asia, Madagascar, and Africa too.1Vigna mungo is a hairy and bushy, annual plant which has an elaborate taproot. The stem is highly branched from the base. The plant is cultivated for its edible seeds in tropical countries, especially in Asia.2
Did You Know?
Black gram split (urad dal) and whole urad dal have tremendous nutritional value. Urad dal is a good source of proteins, carbohydrates, lipids, iron, and calcium. In addition, whole urad has dietary fibre, whereas urad dal (split urad) does not contain fibre. Among the phytochemicals, prominent phytochemicals present in urad dal are flavonoids and phenolic compounds.
The nutritional value table below is for 100 grams of urad dal, and the whole Urad is given below:
| Nutritional component | Value | Unit |
| Energy | 347 | kcal |
| Protein | 24 | g |
| Carbohydrates | 59.6 | g |
| Total lipids | 1.4 | g |
| Calcium | 154 | mg |
| Iron | 3.8 | mg |
Table 1: Nutritional value of urad dal (black gram split) per 100 grams3
| Nutritional component | value | Unit |
| Energy | 371 | Kcal |
| Protein | 25.7 | G |
| Fibre, total dietary | 25.7 | G |
| Sugar | 0 | G |
| Calcium | 57 | Mg |
| Iron | 5.14 | Mg |
| Sodium | 29 | Mg |
Table 2: Nutritional value of urad whole (black gram whole) per 100 grams4
Vitamins like tocopherols are also present in black gram.3,4
In my experience, I have found that mung beans can be an excellent protein source for individuals who prefer a vegetarian diet. Mung bean protein is not only cost-effective but also highly digestible compared to a protein found in other legumes. This means that your body can efficiently break down and absorb the nutrients from mung bean protein, providing you with the necessary building blocks for muscle growth and overall health.
Dr. Siddharth Gupta, MD
The seed coat of Urad contains various phytochemicals that may show many properties. Some of the properties of urad dal are mentioned below.
Also Read: Masoor Dal- Uses, Benefits, Nutritional Value
Potential Uses of urad dal (black gram) are
Regularly eating urad dal with a low-fat diet may help maintain lipid homeostasis (balance). As a result, it may help reduce the risk of heart diseases. Agents responsible for this heart-friendly property of Urad dal are fibre, low glycemic index, and minor components like saponins, phytosterols and oligosaccharides.6 Also, the lipids in black gram may show cholesterol-lowering effects in humans.8 If you are suffering from heart disease, make sure you talk to your healthcare provider before using urad dal for its properties.
Urad dal has a low glycemic index (increases blood glucose levels slowly). Along with a low glycemic index, it also has a high content of indigestible fibre, making it an excellent candidate for maintaining blood sugar levels in individuals with diabetes. Also, black gram may help prevent insulin resistance associated with type 2 diabetes. Hence, black grams may be consumed to avoid type 2 diabetes.6 However, diabetes is a severe health condition which requires you to strictly adhere to the doctor’s advice. Avoid using urad dal or any herbal remedy to manage your symptoms without consulting a doctor first.
The presence of lipids, proteins and fats lends black grams high nutritional value. In addition, black grams may help maintain healthy body weight by providing early satiety due to its high fibre content, limiting overall food consumption.6 However, if you are looking to reduce or manage weight, you can reach out to a dietician or nutritionist as they will be able to better guide you about the benefits and limitations of each diet.
Prebiotics are indigestible foods beneficial in stimulating the growth of helpful intestinal bacteria and improving overall gut health. Black grams are a good source of prebiotics. Consuming black grams (whole) may provide prebiotic health benefits and might be regarded as potential functional food.9
In excess, reactive oxygen species (ROS) can damage cells like proteins, lipids, and DNA, resulting in conditions like cancer, neurodegenerative diseases, and atherosclerosis. Black grams are rich in polyphenols, which possess antioxidant properties. Polyphenols may prevent cellular damage caused by the presence of excessive ROS and thus protect from diseases caused by long-term and chronic inflammation.10
Urad dal may show liver protective and kidney protective properties. These properties might be due to components like phenolics, tannins, flavonoids, and phytic acid in urad. These components are potent antioxidants which may show a protective effect on the liver and kidney.11 However, if you are suffering from kidney or liver disease, you need to consult your healthcare provider before using urad dal or any other herbal remedy for kidney or liver problems.
Though studies show the benefits of the urad dal in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of urad dal on human health.
Also Read: Harad: Uses, Benefits & Side Effects
Did you know that combining mung beans with cereals can greatly enhance the quality of protein in your diet? Cereals are rich in amino acids that contain sulfur, but they lack lysine, an essential amino acid. By pairing mung beans with cereals, you can create a complete protein source that provides all the necessary amino acids for your body’s needs.
Dr. Rajeev Singh, BAMS
Also Read: The Power of Rice Water: A Secret to Healthy Hair
There are several ways you can involve urad dal in your diet,
No information on the side effects of urad dal is available as it is a very commonly used food. However, if you experience any side effects after eating urad dal, you must consult a healthcare provider or doctor immediately.
Also, avoid using urad dal or other herbs to manage health conditions without consulting your healthcare provider. This will help you avoid unwanted side effects.
Also Read: Are Beans Keto? Understanding the Role of Legumes in a Ketogenic Diet
Urad dal may be added as a food component in the diet. But while using any herbal product for its benefits one must follow general precautions and eat it in moderation. Moreover, if you want to use urad dal for its properties or against any disease conditions, talk to your doctor first. It will help you make well-informed choices and avoid unwanted health effects.
Over the years, I have learned that in China and other Asian countries, the mung bean is recognized as a functional food with detoxifying properties. The specific mechanisms by which it achieves this detoxification are still being studied, but it is believed that the high fibre content and antioxidant compounds in mung beans help to eliminate toxins from the body and promote overall detoxification processes.
Dr. Smita barode, BAMS
There are no reported interactions of urad dal with other drugs and medicines. However, if you are taking medication for any health condition, you need to consult with your doctor about the possible interactions of the drug with other foods and herbs.
Also, you are advised not to use urad dal for any disease condition without a doctor’s consultation
Also Read: Punarnavadi Mandoor: Uses, Benefits, Side effects & More!
Black gram split is the English name for Urad dal.1
Urad dal possesses excellent antioxidant properties that make it beneficial for the heart, liver and kidneys. In addition, it has a low glycemic index and high dietary fibre content that may be helpful as a good food substance for patients with diabetes and those on weight control diets. 6,8,9,11 However, consult your healthcare provider before using urad dal for any of its health benefits.
There are no reported major side effects of urad dal. Its seeds are edible and consumed as food.2 However, if you experience any side effects after consuming urad dal, immediately reach out to your healthcare provider.
Black grams may help in maintaining a healthy body weight by providing a satiety effect which leads to limiting overall food consumption. So, it may be used to manage obesity. However, it is better to consult your healthcare provider or dietician before discontinuing medication or making any dietary changes.6
Urad dal may be used as an excellent food to help you manage your blood glucose levels because of its high fibre content and low glycemic index (increases blood glucose levels slowly).6 You should still rely on the doctor’s advice and continue your medicines to manage your diabetes. Do not use urad dal or any other herbal remedy to manage your symptoms, as it may worsen the situation.
Also Read: Punarnava: Uses, Benefits & Side Effects
1. Black gram (Vigna mungo) | Feedipedia [Internet]. [cited 2022 Apr 6]. Available from: https://www.feedipedia.org/node/236
2. Vigna mungo – Useful Tropical Plants [Internet]. [cited 2022 Apr 6]. Available from: https://tropical.theferns.info/viewtropical.php?id=Vigna+mungo
3. FoodData Central [Internet]. [cited 2022 Apr 6]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2166704/nutrients
4. FoodData Central [Internet]. [cited 2022 Apr 6]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2168881/nutrients
5. Arockianathan PM, Rajalakshmi K, Nagappan P. Proximate composition, phytochemicals, minerals and antioxidant activities of Vigna mungo L.seed coat. Bioinformation [Internet]. 2019 Aug 31 [cited 2022 Apr 6];15(8):579. Available from: https://pubmed.ncbi.nlm.nih.gov/31719768/
6. Ginpreet Kaur SMVWMSK. Nutraceuticals in the management and prevention of Metabolic Syndrome. Austin Journal of Pharmacology and Therapeutics [Internet]. 2015 Jan 20;3(1). Available from: https://austinpublishinggroup.com/pharmacology-therapeutics/fulltext/ajpt-v3-id1063.php
7. Hall C, Hillen C, Robinson JG. Composition, Nutritional Value, and Health Benefits of Pulses. Cereal Chemistry [Internet]. 2017 Jan 1 [cited 2022 Apr 6];94(1):11–31. Available from: https://onlinelibrary.wiley.com/doi/full/10.1094/CCHEM-03-16-0069-FI
8. Girish TK, Pratape VM, Prasada Rao UJS. Nutrient distribution, phenolic acid composition, antioxidant and alpha-glucosidase inhibitory potentials of black gram (Vigna mungo L.) and its milled by-products. Food Research International. 2012 Apr 1;46(1):370–7. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0963996912000117
9. Swaroopa C, Kashmira L, Vikas G, Rajan W. Assessment of the prebiotic potential of seed coats from green gram (Vigna radiata) and black gram (Vigna mungo). Journal of Food Science and Technology 2021 59:2 [Internet]. 2021 Mar 3 [cited 2022 Apr 6];59(2):583–8. Available from: https://link.springer.com/article/10.1007/s13197-021-05043-2
10. Girish TK, Vasudevaraju P, Prasada Rao UJS. Protection of DNA and erythrocytes from free radical induced oxidative damage by black gram (Vigna mungo L.) husk extract. Food and Chemical Toxicology. 2012 May 1;50(5):1690–6. Available from: https://pubmed.ncbi.nlm.nih.gov/22330200/
11. Nitin M, Ifthekar S, Mumtaz M. Evaluation of hepatoprotective and nephroprotective activity of aqueous extract of Vigna mungo (Linn.) Hepper on rifampicin-induced toxicity in albino rats. International Journal of Health & Allied Sciences [Internet]. 2012 [cited 2022 Apr 6];1(2):85. Available from: https://www.ijhas.in/article.asp?issn=2278-344X;year=2012;volume=1;issue=2;spage=85;epage=91;aulast=Nitin
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Legume seeds are referred to as ‘poor man’s meat’ and rightly so. They are an excellent source of proteins, bioactive compounds, minerals and vitamins. The mung bean (Vigna radiata), commonly referred to as Moong dal in India, is one of the most important edible legume crops. It is cultivated and consumed mainly in Asian countries like China, Bangladesh, Pakistan, India and some Southeast Asian countries. It is also grown in the dry regions of Europe and warmer parts of Canada and the United States.1
It contains a balanced amount of nutrients, and its combination with cereals has been recommended to increase the quality of protein.1 In the Chinese book Ben Cao Qui Zen, it is stated to be beneficial for digestive upset and skin moisturisation.2
I recently came across a study on the antioxidant properties of moong dal soup. According to studies, it might actually help in heat stress injuries! How cool is that? Animal studies show that it may protect from oxidative stress, which is linked to various diseases. However, it’s important to note that more human studies are needed to confirm these exciting claims.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Moong dal is rich in high-quality proteins with high digestibility and is an excellent source of carbohydrates, vitamins, minerals, fibre and essential fatty acids.
| Nutrient | Percentage content (%) |
| Proteins | 25 |
| Total lipids | 1.34 |
| Carbohydrates | 58.04 |
| Fibre | 27.7 |
| Sugar | 0.89 |
| Calcium | 0.036 |
| Iron | 0.004 |
| Sodium | 0.009 |
| Fatty acids | 0.45 |
| Vitamin A | 89 IU (international unit)3 |
Did you know ?
I would suggest moong dal if you’re looking for an affordable and vegetarian-friendly source of protein. Not only is it cost-effective, but it’s also packed with protein goodness. What’s even better is its protein quality might be easy on your tummy, making it easy to digest compared to other legumes.
Dr. Rajeev Singh, BAMS
The presence of bioactive compounds, macro and micronutrients may be responsible for the potential properties that Moong dal might exhibit, some of which are listed below:
Let me tell you a fun fact. Did you know that moong dal not only provides nutrition but also has a long history of use as traditional Chinese medicine? According to the famous Chinese pharmacopoeia called the ‘Bencao Gangmu,’ they have been recognised for their detoxifying properties, potential ability to boost mental well-being, and even their power to help with heat stroke and digestive issues.
Dr. Smita Barode, B.A.M.S, M.S.
Moong dal being nutrient-rich, might show effects against various microorganisms, including bacteria, fungi and viruses.Various studies have shown that Moong dal might have a potential effect against many species of bacteria and this property of it is comparable to Erythromycin, a commonly used antibiotic.4 It has also shown activity against Helicobacter pylori, a bacteria causing stomach infections.2
Its possible effectiveness against fungal infections is comparable to that of Fluconazole, a drug which is commonly used to treat a fungal infection called candidiasis.4 One of the researches also showed that Mung Bean Sprouts from Moong dal might be helpful as an antiviral and prophylactic agent against Respiratory Syncytial virus and Herpes Simplex virus infections.4 However, more studies are required and a doctor should be consulted for infections.
Moong dal might help to lower blood glucose levels by apparently decreasing the absorption of glucose from the small intestines. A study showed that green gram flour, i.e. Moong dal flour might help in the control of blood sugar levels. Another study was conducted by Lou et al. in 2016, which clearly explained that the presence of certain phenolic compounds might be what helps moong dal lower blood sugar levels.4 There is a requirement for more studies in this area. Therefore, you should consult a doctor for the diagnosis and treatment of diabetes as it is a serious condition.
You may like to read: 10 Effective Home Remedies For Diabetes!
Studies have revealed that moong dal might inhibit the action of an enzyme which is responsible for increase of the blood pressure, thus, potentially helping lower blood pressure.4Researchers have found that high amounts of raw sprout extracts, dried sprout extracts, and enzyme digested sprout extracts might help in the lowering of blood pressure.2It was also found that dried sprout powder might not be as effective as sprout extracts.2 However, more studies are required. You should consult a doctor for serious conditions like high blood pressure (known as hypertension), which should be diagnosed and treated by a doctor.
Moong dal might help in lowering the level of lipids and cholesterol in the body.4It might also help in the production of enzymes that might regulate the cholesterol levels of the blood.4This cholesterol-lowering effect of moong dal might be similar to Vitamin E.4 However, more studies are required to prove such claims. Moreover, a doctor should be consulted for the diagnosis and treatment of high cholesterol.
Researchers have found that the active components present in moong dal might have a potential to help with various cancer types like breast cancer, digestive system cancers and leukaemia (blood cancer).1A protein called Vicilin, which is isolated from moong dal, might have a potential to stop the cells responsible for breast cancer from growing. Also, it was seen in a study that fermented moong dal might help to stop tumour development and might help enhance the production of compounds that might help with cancer, thus, it might have anti-cancer properties.4 However, more studies are required to prove the above-stated claims. Cancer is a serious condition and must be diagnosed and treated only by a doctor. Kindly ensure that you consult a doctor.
Moong dal might act as a prebiotic (food that helps in the growth of good bacteria in the small intestine) and thus might help to maintain a healthy digestive system.4The presence of indigestible food ingredients like dietary fibre and oligosaccharides (type of carbohydrates) might impart prebiotic properties to it and may be helpful for the gut health, constipation, development of cholesterol and obesity, and might reduce the chances of heart diseases.4 However, such claims need more research ass proof.
A probiotic yoghurt was developed by supplementing yoghurt with green gram (moong dal), oats, barley and quinoa, using a good bacteria (Lactobacillus rhamnosus GR-1) in a study.4Researchers have found that fermentation of moong dal with Lactobacillus strain might help improve the protein content and digestibility of the protein.4 However, more studies are required to prove these potential uses of moong dal. Therefore, you should consult a doctor before using moong dal for human health.
It might have a potential as a skin lightening agent and may interfere with the formation of a pigment called melanin which imparts a darker tinge to the skin.4 It might also have a moisturising effect on the skin and has been used traditionally as a home remedy for obtaining glowing skin.2 However, you should not use it without consulting a doctor. There is more research required to ascertain the potential uses of moong dal for skin.
Also Read: Simple Home Remedies For Indigestion
Moong dal might help effect the unwanted enlargement of fat cells in the liver and may not allow the accumulation of fat in it, thus it might help with fatty liver (hepatic steatosis).4 Moong dal might also have an effect on the immune system of the body and might help reduce an unnecessary activation of it. This activity might be helpful for many diseases related to the immune system and also might also reduce inflammation.1
The potential antioxidant activity of moong dal might be seen to be prominent in its seeds, sprouts and hulls. It might act as a scavenger for free radicals (unstable molecules in the body), which are harmful to the cells of the body and it may neutralise them.4 It may be a good dietary supplement and be helpful for the diseases caused by the accumulation of free radicals like cancer, diabetes, heart diseases, etc.).4 Among the different varieties, the highest antioxidant activity might be shown by the Pattu variety of green gram, which has high phenolic content.4 However, more research is required for proving such claims.
Though there are studies that show the potential use of moong dal in various conditions, but these are insufficient and there is a need of further studies to establish the true extent of benefits of moong dal on human health.
Also Read: Masoor Dal- Uses, Benefits & Nutritional Value
Moong dal can be incorporated into our diet and consumed in various forms like:
Studies have also revealed that soaking moong dal before use might increase the availability of its nutrients and might facilitate nutrition utilisation by the body. So soaking the dal before you start cooking might be good for your health too.4 However, more research is required for to prove the use of moong dal for human health.
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Also Read: Alfalfa Sprouts Benefits: Uncovering Their Research-Based Health Properties
Moong dal might have unknown side effects. There is a requirement for more studies on the side effects of moon dal. Kindly do not use it to self-medicate, alter, replace or discontinue any ongoing treatment. Please consult a doctor.
It is advised to consult an Ayurvedic physician regarding specific usage of Moong dal for medicinal purposes. General precautions should be taken before using moong dal, especially by pregnant and nursing women, elderly individuals and children. Kindly do not self-medicate.
Also Read: 16 Simple Home Remedies for Glowing Skin!
Moong dal might interact with other drugs. However, more research is required for studying the adverse drug reactions of moong dal. Please do not self-medicate and ensure that you consult a doctor. One should always disclose all the current medications being used to the doctor so that they can assess the situation and further give sound medical advice.
Also Read: Barley: Uses, Benefits & Side Effects
Moong dal can be consumed as a vegetable, soaked and sprouted, used in salads, boiled, fried, used as a paste etc.4
Moong dal might help to reduce blood pressure by potentially inhibiting the action of an enzyme which might cause high blood pressure.4 However, more research is required to prove the possible effects of moong dl on blood pressure. Kindly consult a doctor as serious conditions such as high blood pressure should be diagnosed and treated by a doctor.
Moong dal might have potential use for moisturising the skin.2 However, more research is required. Please consult a doctor before applying anything on your skin.
There is no evidence stating the benefits of Moong dal for hair.
Moong dal might act as a probiotic and might be helpful for gut health, constipation and might help the growth of good bacteria.4 However, there is a need for more research. Kindly do not self-medicate, always consult a doctor.
1. Hou D, Yousaf L, Xue Y, Hu J, Wu J, Hu X, et al. Mung bean (Vigna radiata L.): Bioactive polyphenols, polysaccharides, peptides, and health benefits. Nutrients. 2019;11(6):1–28. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627095/
2. Tang D, Dong Y, Ren H, Li L, He C. A review of phytochemistry, metabolite changes, and medicinal uses of the common food mung bean and its sprouts (Vigna radiata). Chem Cent J. 2014;8(1):1–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899625/
3. Central F. [ HISTORICAL RECORD ]: MOONG DAL , SPLIT MOONG. 2019;9(c):12–5. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/445233/nutrients
4. Mekkara nikarthil Sudhakaran S, Bukkan DS. A review on nutritional composition, antinutritional components and health benefits of green gram (Vigna radiata (L.) Wilczek). J Food Biochem. 2021;45(6):1–19. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13743
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
According to a 2019 survey conducted by Mintel, 64% of Indians lead a sedentary lifestyle and do not engage in any form of exercise and physical activity. However, people are becoming aware of the need to exercise regularly because working out reduces your risk of falling ill and keeps comorbidities of COVID-19 such as diabetes, hypertension and asthma in check. Despite this growing awareness of fitness and nutrition, most people do not reap all the benefits that exercise has to offer because they are not complementing their exercise regime with the proper diet. It is no secret that the effects of exercise can be amplified with the correct foods. Exercise and nutrition go hand in hand.
Here are some pointers to consider when charting your workout diet plan in order to make the most out of your daily exercise routine.
Eating a healthy breakfast that consists of whole-grain cereals, bread, bananas, yoghurt etc., can provide you with the energy needed for a satisfying and rejuvenating morning workout. Breakfast should ideally be the biggest meal of the day in order to maintain a healthy balance between exercise and diet. Therefore, you need to be mindful of the fact that skipping breakfast may cause loss of energy and even dizziness and lightheadedness during workouts.
If you consider making breakfast a relatively large meal, then it is best to tailor your workout diet plan in such a way that you exercise not before three to four hours after breakfast. However, if your routine places workout in the evening hours, then you can eat a moderate-sized meal (like lunch) about at least two to three hours before a workout. More importantly, it is much more effective to eat smaller meals more frequently throughout the day instead of the standard 3 large meals when aiming for weight loss.
Eat 20 grams of whey protein and 20-30 grams of slow-digesting carbs within a half-hour of training. Aim to get 20%-30% of your daily calories from healthy fat sources such as salmon, nuts (particularly walnuts), seeds and avocados. Keep saturated fat (found in dairy and meat products) to 10% or less of your daily calorie intake.
Dr. M.G. Kartheeka, MBBS, MD
Although consuming small energy-boosting snacks before a workout may not always provide a massive increase in energy levels, it does help to maintain blood sugar levels as well as reduce unwanted hunger pangs during a workout. These snacks can include granola bars, peanut butter sandwiches, fruits and other protein or energy bars. One of the most important nutrition tips when considering pre-workout meals or snacks is that you should never consume them less than an hour before working out.
After a successful workout, it is important to replenish your body with carbohydrates and proteins for muscle recovery. A good fitness and nutrition plan includes a healthy balance of protein sources like lean meats, lentils, fats. For example, yoghurt and fruit, peanut butter sandwiches, pasta with meatballs and chicken with brown rice make for healthy post-workout meal options.
Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating
It is a common misconception that fats are bad for a healthy workout diet plan. The fats contained in foods like olive oil, coconut oil, avocados, nuts and egg yolks are in fact good for your body. These fats can help improve digestion, nutrient absorption and can even boost testosterone levels in men. Moreover, the complete exclusion of carbohydrates from your diet can be counterproductive as well. Just as proteins like chicken breast, lean-cut beef and all kinds of fish help to build muscle, good carbohydrates and fibres found in brown rice and whole-wheat bread, cereals and fresh fruits can aid the metabolism of your body and provide energy.
Apart from food, water also plays an important role when it comes to exercise and nutrition. According to the recommendations of the American College of Sports Medicine, drinking two to three cups of water before working out, half to one cup of water every 20 minutes during a workout and two to three cups of water for every pound of weight lost after working out is a healthy practice. Limit alcohol intake and quit smoking if you want to see added health benefits.
With the help of these nutrition tips, you can develop a healthy workout diet plan at home and achieve the required results of either building muscle or weight loss or both. However, it is recommended that you consult a professional like a dietician and/or nutritionist in order to get expert advice on exercise and diet that is best suited for you depending on your individual needs. The amalgamation of the right nutrition and optimum exercise can yield fruitful results for a healthy body,
Also Read: Soft Foods to Eat: A Comprehensive Health and Recovery Guide
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Dr. Naazin Husein is a nutritionist, dietician, and a wellness expert. She talks to Pharmeasy about many habits that make us healthy and nutrition management.
Decoding Nutrition Management –
At the outset, she dispels myths about healthy food being boring. There is a whole spectrum of herbs and spices that can add zing and flavor to any dish. She believes that eating six meals helps manage weight better and boosts metabolism. The result is a steady weight figure and fewer health issues. In short, better nutrition management.
Don’t Count Calories –
Counting calories all the time takes the joy out of eating a meal. She feels making intelligent food choices and eating mindfully is what makes you healthier. Knowledge is power and therefore, she urges to read food labels. You would be surprised at how much the fine print reveals.
Also Read: Lion Diet: A Research-Based Exploration Into the King of the Jungle’s Meals
Pre-workout and Post-workout Nutrition Management –
Bananas and nuts are good pre-workout snacks as they provide you with an energy boost. Keep yourself hydrated by drinking plenty of water through your exercise schedule. For the post-workout snack, any carbohydrate that is assimilated quickly into the body would be a good choice. She shares her tips on portion control and provides important insights on how to get the maximum out of your workout. Watch the video for more information.
As our body ages, it becomes difficult for the body to assimilate all the nutrients that the food provides. The demands of the body increases but nutrition becomes a big issue. The best way to provide balanced nutrition is to eat right and stay fit. Here are some vital nutrients that are needed more, as we grow older.
A deficiency of calcium leads to many problems like osteoporosis, susceptibility to fractures and bad dental health. To have good bone health, eat foods rich in calcium like leafy greens, kale, broccoli, milk, yoghurt and fortified juices. You could talk to your doctor about calcium supplements as well.
PharmEasy Recommends –Pharmeasy Calcium, Mg & Zn
The body does not absorb calcium if there is a lack of vitamin D. As we grow older, the skin loses its ability to manufacture this vitamin from sunlight. The deficit can be replenished with fortified cereal, juices and yoghurt. Eggs, tuna and salmon are also great sources of Vitamin D. You could take a supplement after consulting with your doctor. This vital vitamin fights not just osteoporosis and improves bone density but also combats type I diabetes, cancer, rheumatoid arthritis and more.
With age, raw fruits and veggies don’t appear as appetizing as the teeth are weaker and the gut is more sensitive. Regular consumption of raw foods keeps the digestive system clean, reduces the risk of heart disease and helps maintain weight. Eat whole-grain bread, cereals, oats, salads and fruits in their natural form.
This is an important nutrient that ensures optimal cell functioning, reduces blood pressure and helps in maintaining bone density. It also reduces the odds of having kidney stones. Fruits and veggies are your best bets for Magnesium, especially if they are eaten with their skins.
Both these vitamins cannot be produced in the body so they need to be supplemented from outside. B12 is vital for creating red blood cells and the optimal functioning of the nervous system. Rich sources of these are eggs, fish, milk and milk products. The deficiency of folate leads to anaemia. Apart from fortified cereals, fruits and vegetables, you might have to take supplements.
Also Read: 8 Beauty Benefits of Using Ice Cubes On The Skin
Magnesium is essential for many biological processes in the body. Proper doses of this will ensure a healthy heart, bones, skin and immune system. Most of it is lost in cooking food. Stock up on raw fruits and veggies, nuts and whole grains to maintain a proper amount of magnesium in the diet.
Fats are important for a healthy body but the right kinds. Eat foods rich in omega-3 fatty acids, polyunsaturated and monounsaturated fats. Avoid processed foods as they have huge amounts of trans-fats that are responsible for heart diseases and other health issues. Nuts, soybeans, flaxseeds and fishes are good options.
Older people lose their sense of thirst as they age. Water is the source of life and helps in the optimal functioning of the body. Having a proper amount of water ensures no gallbladder stones and kidney stones formation. Big bottles might intimidate the old people so keep small ones around.
Also Read: What Causes Thick Toenails: Understanding the Possible Underlying Conditions
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
