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Including Ragi In Your Diet For Weight Loss
Split black gram, popularly known as urad dal, is one of the most common lentils used across India. That’s because it is a rich source of protein, fat, carbohydrates, and Vitamin B. Urad dal is highly beneficial for pregnant women since it full of iron, calcium, folic acid, magnesium, and potassium.
Urad dal is widely used for preparing several dishes including, dosa, papad, and medu vada. And since it is highly nutritious, it is a common ingredient in Ayurvedic medicines.
Let us look at the nutritional value of urad dal:
|Serving size 100gms||% Daily Values|
|Energy 341 Kcal||17%|
|Carbohydrates 58.99 g||45%|
|Protein 25.21 g||45%|
|Total fat 1.64 g||8%|
|Cholesterol 0 mg||0%|
|Dietary Fiber 18.3 g||48%|
|Folates 216 ug||54%|
|Niacin 1.446 mg||9%|
|Pantothenic acid 0.906 mg||18%|
|Pyridoxine 0.281 mg||22%|
|Riboflavin 0.254 mg||20%|
|Thiamin 0.273 mg||23%|
|Vitamin A 23 IU||1%|
|Vitamin C 0 mg||0%|
|Sodium 38 mg||3%|
|Potassium 983 mg||21%|
|Calcium 138 mg||14%|
|Copper 0.981 mg||109%|
|Iron 7.57 mg||95%|
|Magnesium 267 mg||67%|
|Phosphorus 379 mg||54%|
|Zinc 3.35 mg||30%|
|*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need|
|Source: USDA National Nutrient Database|
Did you know that urad dal is known as Masha in Ayurveda? 
Urad dal is a rich source of both insoluble and soluble fibre, which helps in improving digestion. It is responsible for stimulating peristaltic motion and bulk up the stool in the intestine. It is the best remedy for diarrhoea, constipation, cramps, or even bloating.
Due to the high fibre content, urad dal is also recommended to people suffering from piles or colic disorder. This lentil is also believed to be an excellent liver stimulant.
The minerals present in Urad dal, especially magnesium and potassium, are useful to protect the heart. These minerals, along with fibre, maintain the cholesterol levels to keep our cardiovascular system healthy. They also prevent atherosclerosis. Potassium improves blood circulation and prevent arterial walls from any damage.
One of the major urad dal health benefits is that it prevents anaemia due to the high iron content in it. Consuming urad dal can boost your overall energy levels and keep you active throughout the day.
Iron helps in the production of red blood cells (RBC), which are the carrier of oxygen to the organs. That is why pregnant women should include urad dal in their diets since they have a higher chance of iron deficiency. Having urad dal regularly also boosts the body’s energy levels and replenishes the RBCs in the body.
The important minerals present in Urad dal such as magnesium, iron, potassium, phosphorus, and calcium, are critical in improving bone density. Incorporating urad dal regularly in diet can help maintain bone health and prevent bone-related problems such as arthritis and osteoporosis.
One of the biggest Urad dal health benefits is its high fibre content, which also indirectly helps in controlling and maintaining glucose levels. After all, to control diabetes, you need to monitor your diet and see what all you are eating. Fibre in urad dal keeps you feeling full for a longer time and helps in regulating the nutrients that are absorbed by your digestive tract.
If you are suffering from pain and inflammation, then urad dal can provide instant relief. This lentil contains a high amount of vitamins and minerals that boost metabolism. Urad dal can be mashed into a paste and directly applied to aching joints and muscles. Another important urad dal benefit is that it can help decrease oxidative stress levels.
The high content of minerals and vitamins in urad dal helps to maintain healthy skin and hair. It reduces skin irritation, and its high iron content circulates more oxygen in the body for radiant and glowing skin. Urad dal can also reduce sunburn, tan, and acne. It is also great for hair as the essential fatty acids present in the lentil can strengthen the hair and prevent them from becoming brittle.
Despite all the above benefits, urad dal is known to significantly increase the uric acid levels in the body. That is why people with kidney stones, gallstones or gout, should consult their doctors before consuming it or have it in moderation.
Now that you know
6, here are some innovative ways and preparations to incorporate it into your diet.
Urad dal can be a God-send when it comes to healthy eating. And organic is even better as it is toxin-free for your body!
Try 24 Mantra Organic’s Urad dal and feel the goodness inside!
Including Ragi In Your Diet For Weight Loss