Pulses are an integral part of the cuisine of India, which is an important component of a healthy meal plan. One such pulses crop that is very rich in nutrients is black gram. This article describes the health benefits of black gram.
What is Black Gram?
Black gram is a leguminous annual plant of the Fabaceae family cultivated for its edible seeds. Black gram originates in India and has been cultivated since ancient times and is one of the highly valued pulses in Pakistan and India. Used extensively in South Indian cooking, black gram is a rich source of protein, B vitamins, potassium, calcium, iron, niacin, thiamine and riboflavin.
Black gram has an amazing number of health benefits, including increasing energy, protecting cardiovascular health, reducing pain and inflammation, strengthening the nervous system, improving the immune system, helping to maintain skin health, controlling diabetes, and strengthening bones and optimizing digestion.
Plant Description
Black gram is an erect, sub-erect densely hairy, annual shrub. The plant grows to 30 to 100 cm. Produces a branched root system with temperature, circular nodules. The tree has large hairy leaves, flowers are small, axillary and bright yellow. The fruit is a cylindrical, obtuse 4 to 6 cm long. Each pod contains 4 to 10 seeds in an elliptical shape and is usually black or spotted or grayish black.
Nutritional value per 100 g of Black Gram/Vigna mungo
| Nutrients | Value |
| Carbohydrates | 58.99 g |
| Sugar | 0 g |
| Fat | 1.64 g |
| Protein | 25.21 g |
Nutritional value of vitamins per 100 g of Black Gram/Vigna mungo
| Vitamins | Quantity % DV† |
| Thiamine (B1) | 24% 0.273 mg |
| Riboflavin (B2) | 21% 0.254 mg |
| Niacin (B3) | 10% 1.447 mg |
| Pantothenic acid (B5) | 0% 0.0 mg |
| Vitamin B6 | 22% 0.281 mg |
| Folate (B9) | 157% 628 μg |
| Choline | 0% 0 mg |
| Vitamin C | 0% 0 mg |
| Vitamin K | 0% 0 mg |
Nutritional value of minerals per 100 g of Black Gram/Vigna mungo
| Minerals | Quantity % DV† |
| Calcium | 14% 138 mg |
| Iron | 58% 7.57 mg |
| Magnesium | 75% 267 mg |
| Manganese | 0% 0 mg |
| Phosphorus | 54% 379 mg |
| Potassium | 21% 983 mg |
| Sodium | 3% 38 mg |
| Zinc | 35% 3.35 mg |
Other constituents per 100 g of Black Gram/Vigna mungo
| Other constituents | Quantity |
| Water | 10.8 g |
Scientific classification of Black Gram/Vigna mungo
- Kingdom: Plantae
- Clade: Tracheophytes
- Clade: Angiosperms
- Clade: Eudicots
- Clade: Rosids
- Order: Fabales
- Family: Fabaceae
- Genus: Vigna
- Species: V. mungo
- Scientific name: Vigna mungo
Benefits of Black Gram
1. Improve digestion
Like many other types of pulses, black gram is quite high in fiber, which can help remedy any gastrointestinal issues you may be suffering from. Dietary fiber helps to significantly enlarge the stool and stimulate peristaltic movement. It can help maintain symptoms of constipation, diarrhea, bloating and congestion, as well as other serious health issues in your intestines. The fiber that gets the black gram can help optimize nutrient absorption, ensuring you get the most out of your meal.
2. May manage diabetes
The important levels of iron found in black gram make it an ideal way to increase energy and vitality. Red blood cells are a major component of cell production, which can increase the flow of oxygenated blood to the limbs and hands, thus increasing energy. (1) Iron can also prevent anemia, characterized by fatigue, weakness, and cognitive impairment.
3. Improve bone mineral density
Black gram contains a variety of minerals, including calcium, phosphorus, potassium, iron, and magnesium, all of which play their part in maintaining bone mineral density. As you age, your bones start to break down and your joints become weak, opening the door to arthritis and osteoporosis. Of course, maintaining a diet high in major minerals can help keep you strong and resilient against age-related disorders.
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4. May manage diabetes
Black gram contains fiber which is helpful in controlling blood sugar levels which helps in reducing the risk of diabetes and controlling the symptoms. Fiber helps to regulate the absorption of nutrients which maintains the balance in blood glucose and sugar levels. Foods prepared with black gram help prevent the harmful spikes in blood sugar that are commonly experienced by diabetics.
5. May improve skin care
Ayurvedic remedies using pastes made from black gram for almost every skin condition. The concentrated mineral and vitamin content made it suitable for alleviating inflammation, getting rid of beauty marks, promoting faster healing and exfoliation, and stimulating oxygenated blood flow to the skin surface. It can help relieve the pain of sunburn, reduce the severity of tan and reduce the symptoms of acne.
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6. May reduce pain and inflammation
For pain relief and inflammation throughout the body, black gram is the oldest and most trusted Ayurvedic remedy. The combination of minerals and vitamins, in addition to increasing metabolism and reducing oxidative stress, can soothe irritated areas of the body. Black gram or desanton made with an extract, may be applied temporarily to aching joints or painful areas for rapid relief.
7. May protect heart health
The combination of fiber, potassium and magnesium found in black gram can do wonders for your heart health. Fiber is an effective way to balance cholesterol levels and prevent atherosclerosis, while potassium can reduce pressure in blood vessels and arteries, effectively lowering blood pressure. Finally, magnesium helps create circulation, along with iron, ensuring that your entire circulatory and cardiovascular systems are working together for the same goal.
8. It is a diuretic
Another advantage of black gram is that it is a diuretic which means that it stimulates urination. As a result, your body can get rid of harmful toxins, uric acid, excess water, excess fat, and even calcium stored in the kidneys. Consequently, it can prevent kidney stones.
9. Treatments of dandruff
Black gram supports hair care and is useful for treating dry, frizzy hair. Use black gram to keep dry brittle hair under control as it contains high amounts of fatty acids and minerals that help revive hair shine. It also conditions the hair and makes it look glossy. To treat dandruff, use black gram paste mixed with green gram paste and apply it to the hair. It helps to remove dandruff and helps to strengthen, clean and soften hair.
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10. Nervous problem
Black gram is helpful for dealing with neurological problems like hysteria, nervous weakness, memory loss and schizophrenia. Although the use of black gram couldn’t completely treat these situations, it can provide relief from these problems. Being an excellent source of minerals and vitamins, is helpful in maintaining good health and refreshing the mind.
11. Build muscles
Black gram is helpful for those who want to improve muscle health. Being a rich source of protein, it is an ideal option for developing and strengthening the entire body by building muscle cell structures. Both men and women are advised to take black gram daily to improve muscles and keep them strong and attractive.
Uses of Black Gram
Black gram is cooked and eaten whole. It is split and porridge is made. In Punjabi cooking, black gram is an important ingredient for making makhani. Black gram is used to make South Indian dishes like dosa, idli, bara. Like ribs, young seed pods can be cooked and eaten. Boil the dried seeds and use it in various dish recipes.
Side Effects of Black Gram
Although black gram is a rich source of protein, vitamins and various minerals, they are not recommended for those suffering from high levels of uric acid. It can counteract the formation of kidney stones but at the same time it can calcify the stones that are already there. Some studies suggest that consuming high levels of black gram can lead to gallstones or gout. If too much is consumed, it can cause severe bloating. New mothers are advised to take it in moderate doses as it can cause colic in breastfed babies. Since oxalic acid is high in black grams, it is not recommended in high doses for people suffering from rheumatoid arthritis. It can increase uric acid levels in the body so people with gallstones, kidney stones, gout should avoid its use. Pregnant women suffering from constipation should avoid the use of black gram. People who suffer from rheumatic diseases should also avoid it.
Therefore, black gram should be used in the right amount considering its benefits and harms as excessive use of any product can harm our health. The above is information provided for general information purposes only. It is recommended that you consult your doctor before using black gram for healing.
Conclusion
The information discussed in this article is about the health benefits of black gram. In this article you will learn about the benefits and harms, uses and other information of black gram. I hope the information mentioned in this article will be useful to you. Thank you!
FAQ
1. What are the common names of a black gram?
Ans: The common names of a black gram are – black gram, urad bean, black gram, mung bean, minapa pappu, and black matpe bean.
2. Is black gram good for hair?
Ans: Black gram is an excellent source of protein and helps control hair loss as well as repair dry, brittle hair. Packed with protein, iron, molybdenum and fatty acids, black grams restore the shine of your hair and fight hair loss successfully.
3. Which states are the largest producers of black gram?
Ans: The states of Madhya Pradesh, Rajasthan, Uttar Pradesh, Maharashtra, Karnataka and Andhra Pradesh are the major producers of black gram in India.
4. Black gram belongs to which family of plants?
Ans: Black gram is a plant in the Fabaceae family.
5. What is the scientific name of a black gram?
Ans: The scientific name of the black gram is Vigna mungo.