Urad Dal

Urad dal, black gram dal used in South Asian cuisine, particularly in Indian food, is highly valued because of its culinary adaptability and marvellous nutritional profile. The urad dal is one of the sources of plant-based protein, which makes this item highly in demand for vegetarians and vegans. It is a favoured ingredient in many traditional preparations, ranging from dals to dosas and idlis, because of its texture and flavour. Also, this Urad dal is the most widely used ingredient for all kinds of Ayurvedic practices due to its health-promoting attribute.

Source of Urad Dal

Primarily cultivated in India, urad dal is an important crop across the Indian subcontinent, thriving in tropical and subtropical climates.” Therefore, India, Nepal, and parts of Pakistan are major producers of this crop.

Urad dal is referred to differently in other regions and languages:

• English: Black gram dal, split black lentils
• Hindi: Urad dal
• Tamil: Ulundhu
• Telugu: Minapappu
• Kannada: Uddina bele
• Bengali: Biuli dal
• Malayalam: Uzhunnu
• Marathi: Urad dal

Urad dal is nutrient-dense and packed with essential vitamins and minerals crucial for overall health. The urad dal nutrition content per 100 grams is given below in the table:

1. Male Sexual Dysfunction

Urad dal is traditionally used in Ayurveda to treat male sexual dysfunction. It is said to increase sexual desire, improve sperm quality, and retain the general health of the reproductive system. Moreover, the proteins present in urad dal help give muscles strength and energy to the body, which can indirectly help to perform sexual intercourse effectively.

2. Constipation

Urad dal is an excellent source of dietary fibre. The dietary fiber in urad dal aids digestion and helps prevent constipation. The fibre accelerates smooth bowel movement and maintains a healthy digestive system. Regular use of urad dal may support gut health and the risk of gastrointestinal issues.

3. Malnutrition

Being a rich source of protein, carbohydrates, and essential vitamins, urad dal is a great food that fights malnutrition. It provides the body with all the nutritional elements needed to advance muscle building, improve immunity, and give it a general sense of healthiness, making it one of the best foods for children and patients suffering from any illness.

4. Anti-wrinkle

Another health benefit of urad dal is the prevention of ageing. Applying a urad dal mask on the skin can help reduce fine lines and wrinkles. Magnesium and vitamin B6 in urad dal boost collagen production, keeping the skin elastic.

5. Joint Pain

They are also employed in Ayurvedic sciences to treat arthritis pain. When used with oil, the urad dal and its anti-inflammatory properties decrease the intensity of pain and swelling caused in the joints. Thus, it is found to be an analgesic drug in patients suffering from arthritis or any other form of joint disorder.

6. Hair Loss

Urad dal provides good protein content for hair health. Intake of urad dal helps strengthen the hair follicles and other aspects that encourage hair growth. Also, applying urad dal paste on the scalp nourishes the hair roots and prevents hair fall.

7. Digestion

This causes the activeness of digestive enzymes, thereby improving digestion. Ripe urad dal is a whole of fibre, which supports smooth bowel movement and helps avoid bloating or constipation. Therefore, quantity can be added to meals to maintain a healthy gut system and avoid prevalent digestive disturbances.

8. Energy

The energy will also be balanced throughout the day because the urad dal contains rich and complex carbohydrates. It can be a fantastic food for athletes and highly active individuals, as it helps replenish energy levels and improve stamina.

9. Bones

It contains a high amount of calcium, which helps maintain bone health. Consuming urad dal regularly prevents the weakening of bones and teeth and reduces the chances of bone disorders like osteoporosis among the elderly.

10. Heart

Urad dal has adequate amounts of dietary fibre and antioxidants; hence, it's heart-friendly. It prevents cholesterol levels by maintaining blood pressure and, thus, vascular health. The magnesium and potassium in urad dal help reduce hypertension risks, keeping the heart healthy.

11. Diabetes

There is also urad dal, which contains a lower glycemic index and can be used by diabetic patients. It helps regulate blood sugar levels without causing sudden spikes. There is a small amount of fibre in urad dal. This makes it slow to absorb sugar in the blood.

12. Weight Loss

Urad dal is another weight-loss-friendly food because it contains loads of proteins and fibre, making you feel full for a longer time. This decreases the need to eat between meals and helps maintain a healthy weight-management cycle.

13. Skin

Urad dal is rich in iron and magnesium, among many other nutrients. It maintains healthy, radiating skin. It is also helpful for detoxifying the skin and giving it moisturising properties. Applying urad dal paste to the face can help soften the complexion and decrease dark spots.

14. Hair

The abundance of proteins and vitamins in urad dal makes it an excellent candidate for promoting hair growth and strength. All food containing urad dal nourishes hair roots from within; a paste applied on the scalp helps avoid dandruff, which, after some time, results in hair growth.

1. Urad Dal for Cooking Applications

Urad dal happens to be used in many Indian dishes. It is essential in making authentic dishes such as idli, dosa, vada, and papadum. It softens when cooked, making it a great addition to stews, curries, and lentil soups. Urad dal is available as whole or split and can be cooked in the following forms:

• Whole urad dal is primarily used to prepare "Dal Makhani."
• Split urad dal is commonly used in tempering South Indian dishes like "Sambar" and "Rasam."
• Urad flour is made to have crispy, light Indian bread called "papad."

2. Urad Dal for Skin

Traditionally, urad dal is integral to skincare as it exhibits exfoliating and anti-aging effects. It is used as a face mask and scrubs to prepare home scrubs that revitalise skin, help break dead cells, and provide texture to the skin.

• Exfoliator: Powdered or grounded urad dal is mixed with yoghurt or milk as a natural scrub to remove impurities.
• Anti-aging: Applying urad dal-based scrubs or masks may help in reducing wrinkles and improving skin elasticity.

3. Udad Dal with Oil

Urad dal with varied oils, such as sesame oil, increases its medicinal properties. In Ayurveda, urad dal paste is applied in oil to sore muscles to relieve pain and stiffness, mainly in the joints. This is also one of the traditional medicines used in body massage to establish strength and vitality in the body.

4. Urad Dal in Ayurvedic Medicine

Urad dal is widely used in Ayurveda because of its medicinal value. In Sanskrit, it is called "Masha," which falls into the warming food category. It further helps balance the Vata dosha in the human body. The applications of urad dal in Ayurvedic treatments are as follows:

• Digestive aid: Urad dal is used to boost digestion and relieve bloating.
• Strength booster: Urad dal enhances physical strength along with endurance.

Rejuvenation therapy: It is added to most rejuvenation therapies within Ayurveda because of its nourishing and restorative properties.

Although urad dal has many health benefits, a person is cautioned to maintain the following precautions:

• Pregnancy and breastfeeding: Urad dal can be taken in restricted amounts. However, consuming in large quantities may lead to gastrointestinal discomfort.
• Diabetes patients: Urad dal is alright to be consumed for diabetics, but an amount of control needs to be done not to let the blood sugar surge up.
• Kidney diseases: Patients suffering from kidney diseases should consult their doctor before consuming urad dal. It contains high protein, and its intake may prove harmful in some cases.
• Gas or bloating: Some people may experience gas or bloating when they take urad dal. Soaking it before cooking would reduce such effects to a large extent.

1. To prepare traditional recipes

Urad dal is the most generic ingredient used in many recipes. It supplies texture and flavour along with nutritional value for consumption. It can yield a protein-rich meal in dish types such as dals, idlis, dosas, and vadas.

Steps to use:

• Take 1 cup of urad dal and soak it in water for 4-5 hours to soften it.
• Grind the soaked urad dal into a smooth paste for use in the batter, especially when preparing dosa or idli batter.
• Used as a healthy dal, boil whole or split urad dal with spices like turmeric, cumin, and coriander for an extremely delicious and healthy dal.

2. As a Natural Skin Exfoliator

Grind urad dal into a fine paste, using it as a natural exfoliating scrub to scrub off dead skin cells and improve texture. It rejuvenates the skin, promotes good circulation, and gives a natural glow.

Steps to use:

• Grind two tablespoons of urad dal to a fine powder.
• Mix with water, yoghurt, or milk to make a thick paste.
• Apply on the skin and gently rub for 5-10 minutes by circular motions.
• After rinsing with lukewarm water, pat dry to reveal smooth, revitalized skin.

3. Hair Strengthening Mask

Urad dal gives the scalp the right amount of proteins, allowing hair follicle strength to prevent hair loss and promote growth.

Steps to use:

• Three tablespoons of urad dal should be soaked overnight in water.
• Grind to a consistency of a paste and mix with a teaspoon of olive or coconut oil.
• Apply to the scalp and hair and leave on for 30 minutes before rinsing.".
• Rinse with lukewarm water to make hair soft, shiny, and strong.

• Urad dal, commonly called black gram, is a nutrient-rich food. It contains proteins, fibre, and minerals.
• It is versatile in cooking and beneficial for skin and hair health.
• Urad dal presents various health benefits, such as improved digestion, boosting bone health, and relief from joint pain.
• Urad dal must be taken after some precautions for patients with kidney diseases or digestive disorders.

Conclusion

In conclusion, urad dal, or black gram, is a powerhouse of nutrition and a key component of the Indian diet. Rich in protein, fibre, iron, calcium, and magnesium, it offers a wide range of health benefits, from boosting digestion and strengthening bones to enhancing skin and hair health. Its role in Ayurveda further highlights its therapeutic value in promoting overall wellness. Whether used in traditional recipes or Ayurvedic remedies, urad dal is a wholesome food that supports a balanced and healthy lifestyle. Including it in your diet can lead to long-term health benefits.