Benefits Of Urad
Discover the powerful health benefits of Urad Dal, a nutritional powerhouse that boosts energy, strengthens bones, improves digestion, supports heart health, aids in weight management, promotes healthy skin and hair, helps control diabetes, and boosts immunity.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. Siri Nallapu MBBS
Last updated on 17th Sep, 2025
Introduction
When it comes to nutritious and wholesome foods, urad dal (black gram) stands out as a powerhouse of health benefits. A staple in Indian cuisine, urad is not just delicious but also packed with essential nutrients that can boost your overall wellbeing. Whether you enjoy it as dal, idli, dosa, or in soups, incorporating urad into your diet can work wonders for your health.
Nutritional Powerhouse: What Makes Urad So Special?
Urad dal is rich in:
Protein: Essential for muscle growth and repair.
Iron: Helps prevent anemia and boosts energy levels.
Fiber: Aids digestion and maintains healthy gut function.
Calcium & Magnesium: Crucial for strengthening bones and teeth.
Potassium: Supports heart health and regulates blood pressure.
B Vitamins: Improves metabolism and enhances brain function.
With such a nutrient-dense profile, urad is a must add to your diet for longterm health benefits.
Top Health Benefits of Urad
Here's are the health benefits:
Boosts Energy & Fights Fatigue: Rich in iron, Urad supports red blood cell production, preventing anemia and naturally boosting energy levels to combat fatigue.
Strengthens Bones & Teeth: Packed with calcium, magnesium, and phosphorus, Urad promotes strong bones and teeth, helping prevent osteoporosis and maintaining joint health.
Improves Digestion & Gut Health: Urad dal's high dietary fiber content aids digestion, prevents constipation, and fosters a healthy gut microbiome by supporting good gut bacteria.
Supports Heart Health: The potassium and magnesium in Urad help regulate blood pressure, while its fiber lowers bad cholesterol, collectively promoting a strong and healthy heart.
Aids in Weight Management: High in protein and fiber, Urad promotes prolonged fullness, curbs cravings, and supports healthy weight management by preventing overeating.
Great for Skin & Hair: Rich in antioxidants and minerals, Urad nourishes the skin, reduces acne and aging signs, and strengthens hair follicles to prevent hair fall and promote growth.
Helps Control Diabetes: Urad's low glycemic index and high fiber content help regulate blood sugar levels by slowing down sugar absorption, making it beneficial for diabetes management.
Boosts Immunity: Loaded with zinc, iron, and various vitamins, Urad strengthens the immune system, enhancing the body's ability to fight off infections and illnesses.
Consult Top Ayurvedic Practitioner
How to Include Urad in Your Diet?
Urad is versatile and can be enjoyed in many delicious ways:
Urad Dal – Cooked as a comforting dal with spices.
Idli & Dosa – Fermented urad batter makes soft idlis and crispy dosas.
Soups & Stews – Adds a protein punch to soups.
Sprouted Urad – Enhances nutrient absorption.
Urad Flour (Besan) – Used in pancakes, laddoos, and snacks.
Who Should Be Cautious with Urad?
While urad is highly beneficial, some people should consume it in moderation:
Those with gout or kidney stones (due to purine content).
People with digestive sensitivities (start with small portions).
Conclusion
Urad dal is more than just a tasty ingredient—it’s a nutritional treasure that can enhance your health in multiple ways. From boosting energy to improving digestion, heart health, and immunity, this humble legume deserves a regular spot in your meals. If you have specific health concerns or dietary restrictions, consult a nutritionist or doctor to personalize your diet. For expert advice, you can book a consultation with Apollo 24|7’s specialists for tailored guidance. Schedule a consultation with Apollo 24|7’s nutrition experts today!
Consult Top Ayurvedic Practitioner
Consult Top Ayurvedic Practitioner
Dr. Shiv Prakash Singh
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19 Years • BAMS
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Dr. Chandan Kumar Yadav
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sriveda, West Bengal
Dr. Vinay Bansal
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28 Years • BAMS, MD(AM)
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Chronic disease treatment with Ayurveda Panchkarma, Ajit Singh Nagar
Consult Top Ayurvedic Practitioner
Dr. Shiv Prakash Singh
Ayurveda Practitioner
19 Years • BAMS
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Rik Sadhukhan
Ayurveda Practitioner
8 Years • BAMS
Kolkata
Vedhive Ayurveda, Ballygunge, Kolkata
Dr. Anjan Das
Ayurveda Practitioner
8 Years • Ayurvedacharya ( B.A.M.S )
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Chandan Kumar Yadav
Ayurveda Practitioner
8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr. Vinay Bansal
Ayurveda Practitioner
28 Years • BAMS, MD(AM)
Ajit Singh Nagar
Chronic disease treatment with Ayurveda Panchkarma, Ajit Singh Nagar
