Iron Content in Horse Gram
Horse gram (Macrotyloma uniflorum) is a legume known for its impressive nutritional profile. It is a good source of iron. A 100-gram serving of dry horse gram provides approximately 6.77 to 7 mg of iron. This amount represents a substantial percentage of the daily iron requirements for adults. Horse gram is a great dietary choice to help increase iron intake. This is especially true for vegetarians and vegans who rely on non-heme sources. It also contains high levels of calcium and phosphorus.
Non-Heme Iron and Absorption Challenges
The iron found in horse gram is non-heme iron. It is not as easily absorbed by the body compared to heme iron from animal sources. Anti-nutrients, like phytates and tannins, can bind to minerals and prevent absorption. However, preparation methods can reduce these anti-nutrients.
Enhancing Iron Absorption from Horse Gram
To improve iron absorption from horse gram, consider these preparation techniques and dietary pairings:
- Soaking and Sprouting: Soaking and sprouting horse gram breaks down phytates, increasing the bioavailability of iron.
- Cooking: Cooking, especially for extended periods, reduces anti-nutrient levels, thus making iron more accessible.
- Vitamin C: Combining horse gram with foods rich in vitamin C is beneficial. Vitamin C helps the body absorb non-heme iron more efficiently. Try a salad with lemon juice or a soup with tomatoes.
- Use an Iron Pot: Cooking horse gram in a cast iron pan can increase its iron content.
- Avoid Competing Nutrients: To optimize iron intake, avoid consuming calcium-rich foods like milk or cheese at the same time as horse gram.
Iron Comparison: Horse Gram vs. Other Pulses
| Nutrient (per 100g cooked) | Horse Gram | Lentils | Chickpeas |
|---|---|---|---|
| Iron Content | 6.77-7 mg | 3.3 mg | 2.9 mg |
| Protein | 22 g | 9 g | 8.9 g |
| Calcium | 287 mg | 19 mg | 49 mg |
| Dietary Fiber | 5.3 g | 7.9 g | 7.6 g |
Horse gram often contains a higher concentration of iron and calcium. While other legumes also offer significant health benefits, horse gram's nutritional density makes it a powerful choice for those with specific mineral needs.
Additional Health Benefits
Horse gram provides additional health benefits:
- Digestive Health: The high fiber content aids digestion and supports regular bowel movements.
- Weight Management: The combination of high protein and fiber promotes satiety.
- Blood Sugar Management: It helps regulate blood sugar levels.
- Kidney Health: Horse gram has been used to help prevent and manage kidney stones.
- Immune System: Horse gram is rich in antioxidants, which can protect against oxidative stress.
Ways to Incorporate Horse Gram
Here are some ways to add horse gram to your diet:
- Soups and Broths: Horse gram soup (rasam) is a nutritious option.
- Sprouted Salads: Sprouting adds a crunchy texture. Mix with vegetables and a lemon-based dressing.
- Curries and Dals: Prepare horse gram like other lentils.
- Powder or Flour: Ground horse gram can be added to flatbreads or other dishes.
Conclusion
Horse gram does contain iron. It is a plant-based source of non-heme iron, along with other essential nutrients. Simple steps like soaking, sprouting, and pairing with vitamin C-rich foods can significantly enhance its bioavailability. With a host of health benefits, horse gram is a superfood that deserves a place in a health-conscious diet.
Final Thoughts
Proper preparation is key to unlocking horse gram's full nutritional potential. It provides a boost of iron and other vital minerals, making it a powerful tool for maintaining health and energy. Adding horse gram to your diet can be an excellent step toward a more nutritious and balanced diet.
Studies on nutritional, chemical and mineral composition of horse ...
