How Does Toor Dal Improve Immunity?

How Does Toor Dal Improve Immunity?

How Does Toor Dal Improve Immunity?


No amount of junk food can replace “ghar ka khana,” like “dal chawal” (lentil soup and rice). Dal is Indian comfort food, found on the shelves of every Indian household. One of the common dals, Toor dal, is commonly used in every part of India to make mouthwatering dishes like “Sambar” and “Dal Fry.” Toor dal is rich in protein yet light on the stomach and has a low glycaemic index, implying it takes a lot more time to be assimilated by the body.

Let’s look at some of the benefits of Toor dal and how it increases immunity and helps you lead a healthy lifestyle.

Image source:  Whisk Affair

Regulates Blood Pressure

Toor dal, also known as Arhar or pigeon dal, is a rich source of nutrients like protein, potassium, iron, and folic acid. When consumed daily, its key ingredient – potassium – helps maintains blood pressure. Potassium acts as a vasodilator that lowers blood constrictions. Toor dal is also rich in fibre, and regularly consuming it can lower the risk of stroke, heart disease, and even diabetes.

Prevents Anemia

A rich source of iron, toor dal boosts immunity by increasing the blood haemoglobin level, which, in turn, lowers the chances of anaemia. Toor dal’s nutritional content, like iron, is around 6-12% of the daily requirement. It is also a rich source of folate, the deficiency of which can also lead to anaemia.

Nutrition facts

Serving size: 35 grams

Amount per serving
Calories: 120
% Daily value
Total Carbohydrate 22g

Dietary Fiber 5g

Sugars 3g



Protein 8g 16%
Calcium 4%
Iron 10%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower, depending on your calorie needs.

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Aids Overall Growth

One of the many toor dal health benefits that cannot be overlooked is its protein content. Toor dal nutritional content, comprising protein is 11 grams per one cup. Protein is critical for the regular growth and development of humans and is the building block of cells, tissues, and overall muscles and bones. There are also various studies that prove how Toor dal can reduce stress and boost immunity. According to the National Center for Biotechnology Information, having germinated pigeon peas is an excellent dietary supplement that can lower oxidative stress and hyperglycemia.

Effective Way to Lose Weight

Being overweight can increase your chances of acquiring diseases like diabetes and hypertension. If you want to avoid these disease or are conscious about how much you weigh, then eating Arhar dal is probably the right way to stay on the path of a healthy lifestyle. Toor dal is low on calories, cholesterol, and saturated fats. As mentioned earlier, the high fibre content ensures your stomach feels full for a long time and increases the metabolism rate of your body.

Good for Gut Health

Another toor dal health benefits is that it a high in fibre content. The fibre present in toor dal makes it stomach-friendly and aids in digestion. Fibre ensures regular bowel movement and promotes extra bowel actions, thereby reducing irritation and pressure on the digestive system and lowering the chances of constipation, acidity, and even bloating.

image source: Be Beautiful

Superior Carbohydrate Source

Toor dal is also a superior carbohydrates source, which is needed to provide energy to the body. Unlike simple carbohydrates like sugar, Arhar dal has complex carbohydrates, which decreases the risk of chronic ailments like diabetes and heart diseases. Toor dal also contains Riboflavin and Niacin that promotes carbohydrate metabolism, prevents the body from storing it into fat and increases energy levels.

Toor Dal Aids immunity

As crazy as it may sound, eating raw toor dal enhances immunity since it contains Vitamin C. Chewing on a handful of uncooked peas provides vitamin C that can promote the body to create white blood cells and boosts immunity. Vitamin C also acts as an antioxidant, thus reversing the ageing process and helping in maintaining the overall health of the person.


To sum up, toor dal has numerous health benefits and should be incorporated into a daily diet. It is a natural source of various minerals and vitamins and can help in weight loss. Toor dal improves immunity and has provided multiple benefits that hold the key to healthy living.


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