Bengaluru software developer beats iron deficiency with this plant protein in her diet: Why masoor dal can be every woman’s anaemia fighter

Iron supplementation pills made Priya nauseous, constipated and prone to stomach cramps. That’s why we gave her a natural option with masoor dal. Over half of all women in India struggle with anaemia and masoor dal is the plant protein that helps them.

The iron content in masoor dal

A single cup of cooked masoor dal delivers about 6.6 mg of iron — that’s more than a 3-ounce serving of lean meat. But unlike the iron in meat, the iron in masoor dal comes with its own absorption boosters. The natural vitamin C and folate create what researchers call a “bioavailability cocktail” — your body doesn’t just get iron, it actually uses it. Most people think iron from plant sources is inferior to that derived from animal sources. With masoor dal, that rule doesn’t apply. The lentil essentially hacks your digestive system to maximize absorption.

Iron deficiency rarely happens alone — it usually couples with folate deficiency. This creates a vicious cycle where your body can’t make healthy red blood cells even if you fix the iron problem. Masoor dal breaks that cycle by addressing both deficiencies simultaneously.

How much dal should you have?

The sweet spot is surprisingly achievable: One cup of cooked masoor dal daily for adults dealing with anaemia. That translates to about 3/4 cup of raw dal. For children aged 6-12, half a cup of cooked dal does the job. Pregnant women can safely go up to 1.5 cups daily, making it an ideal food during those crucial nine months.

How to have the dal?

Have your masoor dal with tomatoes, bell peppers or squeeze fresh lime over it, and you can triple the iron absorption. If you have it with tea or coffee immediately after, you might as well have skipped the meal entirely. Have it as dal, pancakes or sprouts.

The benefits keep growing

Forget the afternoon crash. The complex carbohydrates in masoor dal release energy steadily over five hours. With nearly 750 mg of potassium per cup and virtually no sodium, masoor dal naturally keeps your blood pressure in range. Many people report feeling less winded during physical activity within just a few weeks.

The 16 grams of fibre per cup feed the beneficial bacteria in your gut, improving everything from mood to immunity. At 18 grams of complete protein per cup, masoor dal rivals chicken breast while delivering additional nutrients that no meat can match.

But some adjustments are needed

Some people experience bloating or gas when they first increase their intake. The solution? Start with half a cup daily and gradually increase over two weeks. Your digestive system will adapt. Masoor dal contains moderate levels of purines. If you have gout, uric acid or a history of kidney stones, limit intake to 3-4 times per week and drink plenty of water. Like all legumes, masoor dal contains compounds that can interfere with mineral absorption. Soaking for about four to six hours before cooking neutralises most of these. Always discard the soaking water.

At 230 calories per cup, it’s not a “free” food. Factor it into your daily calorie budget, especially if weight management is a concern.

(The author is a clinical dietician)