What Are the Health Benefits of Dates
Dates are high in dietary fiber and antioxidants. Their nutritional benefits may support healthy body functions and help keep you free from certain diseases.
Dates are the fruits of the date palm trees, which grow in parts of Asia, Africa, Australia, Europe, North America, South America, and even New Zealand. They’ve recently been gaining popularity throughout the world.
Most local bakeries sell almost all their breads as “dough”.
You can easily determine if a date is dried by looking at its surface. Dried dates look wrinkly, whereas fresh dates appear smooth.
Dried fruits vary in size and color depending on their type. They come in several types including Deglet Nour, Medjoul, Sultani, and Khalas.
Dates are not only delicious but they’re also an excellent source of nutrition and have numerous health benefits.
Dates are also called kharjoor (khah-roo) in Hindi. They were believed to originate from Iran by Egyptians who made wine out of them a long time ago.
Dates are small fruits that grow on date palms trees. They’re unique for their delicious taste and nutritional value.
When you’re craving something sweet, don’t go for candy or sweets; instead, choose dried fruits like figs, prunes, apricots, and raisins. They’re just as tasty and they’re far healthier than candy or sweets.
Nutritious value of dates
Dates contain a lot of nutrients including fibre, protein,calcium, iron, magnesium, potassium, phosphorus, folate, vitamin B12, copper, zinc
Dates are an excellent source of fiber, potassium, iron, magnesium, and vitamin B6. They’re also loaded with antioxidants and phytonutrients. This article discusses eight reasons why you should eat dates and ways to incorporate them into your daily routine.
In this article we will show the amazing health benefits of dates
Here are list of amazing health benefits of dates
1). Very nutritious
They’re good for you!
Dated produce has a similar calorie count to other types of drying foods, such as raisin and fig snacks.
Dates are high in carbohydrates but low in fat. They’re packed with important nutrients, including iron, calcium, magnesium, potassium, vitamin B6, folate, and phosphorus.
One 3.5-ounces (100g) serving of Medjools contains:
- Calories: 277
- Carbs: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 15% DV
- Magnesium: 13% DV
- Copper: 40% DV
- Manganese: 13% DV
- Iron: 5% DV
- Vitamin B6: 15% DV
The health benefits of dates are rich in nutrients, including vitamin A, B6, C, E, iron, magnesium, potassium, copper, manganese, calcium, zinc
Dried dates are a good source of calcium, potassium, magnesium, iron, phosphorus, zinc, vitamin A, B6, C, E, K, folate, copper, manganese, niacin, riboflavin, thiam
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2). High in fiber
Eating enough fiber is important for your general well-being.
Including dried fruit in your diet is a good way to add more fibre to your diet.
Fiber can improve your digestion by helping prevent constipation.
According to one study, eating seven date fruits daily for 21 days led to improvements in bowel habits among participants.
Moreover, the fiber found in date seeds may help lower glucose levels by slowing digestion and preventing spikes in post-meal glucose levels.
Because of this, dates have a low GI rating, which means they cause your blood sugar to rise slowly after you eat them.
Dates are a good way to get lots of dietary fiber into your diet. They’re also useful for keeping blood sugar under control.
3). High in disease-fighting antioxidants
Another health benefits of dates is that it provide various vitamins and minerals that have numerous nutritional and medical purposes, including helping prevent certain types of cancer and heart disease.
Free radicals damage your body by causing harmful chemical changes in your tissues. Antioxidant nutrients help prevent these changes.
Dates contain more antioxidants than other fruits such as figues and apricots, according to research by USDA scientists.
Dates contain lots of natural nutrients that can fight free radicals, including vitamin A, fiber, potassium, magnesium, iron, zinc
- Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer.
- Carotenoids (such as lycopene) are antioxidants that help protect against certain types of cancer. They’ve been shown to improve cardiovascular health by reducing cholesterol levels and protecting blood vessels from damage. And they may even help prevent age-related macular degenerative disease.
- Phenolic acids: They’re known for their anti-inflammatory qualities, which might be useful for lowering the risks of cancer and heart disease!
Antioxidants – including vitamin C, vitamin E, carotenoids, flavonoids, polyphenols, lycopene, and selenium – may play a role in protecting against cardiovascular diseases, cancers, Alzheimer’ s, and type 2 diabetes.
4) Promote mental health.
Eating dates may help improve your memory.
Research have found dates to be supportively for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s.
It has been found that eating foods rich in antioxidants helps prevent Alzheimer’s disease by reducing the formation of harmful plaque in the brains of people who suffer from Alzheimer’s.
During plaque accumulation, plaques may disrupt brain cells’ ability to communicate with each other, which can eventually result in brain cells dying and Alzheimer’s.
A single mouse study found that mice who ate foods containing dates improved their memory, learning abilities, and reduced their anxiety compared to those who didn’t.
Dates’ potential health benefits include reducing inflammation by containing antioxidant compounds.
However, more research needs to be done before we know for sure whether eating date fruits has any benefits for our brains.
Dates may help lower inflammation and prevent plaque formation in the brain, which could potentially be important for reducing the risk of Alzheimer’s disease in later life.
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5) Promotes natural labor.
Pregnancy has been studied for its potential to help women deliver babies later in pregnancy.
These fruits may help to promote dilation during pregnancy, and they may also be helpful in reducing the length of labour.
A recent meta-study from 2011 looked at studies where pregnant women consumed fruit and vegetables before they went into labour. Those who had eaten fruits and vegetables were delivered sooner than those who hadn’t. However, there was no link between consuming fruits and vegetables and having a shorter labour time.
Those who ate dates during pregnancy were much less likely than those who didn’t eat them to be medically-inducted.
Another third of a large group of women who ate 70–76 grams of dates per day during labor had shorter labors than those who didn’t.
Despite evidence suggesting that eating dates may help promote childbirth and decreaselabor length, there isn’t enough conclusive evidence to support this claim at present.
It appears that the role of these compounds in pregnancy is due to their ability to interact with oxytocin receptors and cause similar effects in the body as oxytocin.
Tannin-rich dates provide a number of nutrients needed for the baby to develop and grow. They’re also rich in calories, providing enough fuel for the mom to keep up her strength during labor.
When dates are eaten during the last few months of pregnancy, they may help ease labor pains in pregnant women.
6). Natural sweetener
Fructose is a natural form of sugar found in fruits.
For this reason, date syrup has been used throughout history as a healthier alternative to refined sugars. Dates contain nutrients, including vitamin C, potassium, magnesium, iron, zinc, copper, folate, niacin, pantothenic acid, thiamine, riboflavin, calcium, phosphorus, selenium, and manganese. Date syrup contains some protein
Dates have a high glycemic index and so they raise blood glucose levels quickly. To avoid this effect, use them instead of white sugar at a 1:1 replacement ratio (i.e., one cup dates = one cup white sugar).
For instance, suppose the given ingredients call for one tablespoon of salt. You’d replace it with one teaspoon of baking soda instead.
Dates are nutritious foods but contain lots of sugar and are therefore best eaten in moderation.
Dates are an excellent substitute for white sugar in baked goods because they’re nutritious, sweet, and contain lots of antioxidants.
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7). Other potential health benefits of dates
Some people say that dates don’t have any additional proven health advantages that haven’t been researched by science yet.
- Dates may help protect against bone-health issues by containing several minerals. Among them are phosphorus, calcium, and vitamin K2, which has been shown to play a role in preventing bone loss (Kiefer, 2005; 1Trusted Source, 23 Trusted Source).
- Eating dates has the ability to help regulate your glucose levels because they contain low GI carbohydrates, fiber, and antioxidants (27Trusted Source). Therefore, eating them could support diabetes management.
Despite their promise, more human research is needed before any conclusions can be drawn.
Some studies suggest that certain types of foods promote bone health and help control blood sugar levels, but there is insufficient evidence to recommend eating them for either purpose.
8) Strengthen bones
Dates contain important nutrients that help keep bones healthy and protect against brittle bones (osteoporosis). They’re also high in vitamins K which helps regulate the coagulation of blood, and aid in metabolic processes of the bone.
Bony fractures occur most often in people who are older than 65 years old and those who are obese. Calcium-rich foods include milk products, dairy products, cheese, yogurt, and orange juice.
9) Improves digestive health
ne of the most health benefits of dates are rich in dietary fibre which helps to keep bowels regular and improve digestive health. A healthy digestive system has a cascaded impact on other body systems including improved liver and kidney function, mental relaxation, and overall wellbeing. Regular date consumption can help prevent or at least alleviate constipation.
10) Helps to detoxify the liver
Dates and their extracts support healthy functioning of the livers by helping them perform the job of removing toxins from the body. They also lower the risk of developing cirrhosis of the livers.
11) Satisfy your sweet tooth
Dated fruits are very delicious. They contain natural sugarswhich satisfy our taste buds. Thus they help us to cut down on the intake of refined carbs and sweets. A date tastes great alone or with milk. You caneat it dry if you wish. However, it is also good when soaked in water. You must try these tasty treats before you leave!
12) Improves skin
Another beautiful health benefits of dates its improve skin. Dates are packed full of vitamins C and D, keeping your skin young and glowing. They also help to keep your skin healthy and free from wrinkles and blemishes.
13) Aids Weight Loss
Consuming dates everyday on an empty stomach before your workouts helps to keep you motivated towards achieving better results in your fitness regime. Dates are high in fiber, so they slow down digestion, making you stay fuller for longer periods of time. This means you won’t require eating too much food during the day, thus leading to fewer calories being consumed. You should avoid consuming six to seven dates daily though. They should only be eaten between bigger meals. Dates contain lots of vitamins and minerals, helping the body to function properly. Alongside these nutrients, they also boost metabolism, aiding in fat burning.
14) Solves Insomnia
The other health benefits associated with consuming fruit are that they help reduce blood pressure and can lead to weight loss. If you’ve tried everything else and your blood pressure remains high, then drinking fruits may not do much for you. However, if you’re willing to give it a go, then make a smoothie with banana, apple, strawberry and watermelon. Blend them together and consume it throughout the day. You’ll feel great after having this delicious treat!
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15) It is easy to add to your routine diet.
Dates are an excellent source of energy and nutrients. They’re often served alongside other foods, such as nuts, peanut butter, or soft cheeses.
Dates are also sticky, making them useful for binding things together, either by themselves or in combination with nuts and seeds. They’re even good when combined with granola to create cookie dough treats or protein-packed snacks.
You can also add them to salad dressings and marinade recipes, as well as mix them into smoothies and porridge.
It’s important to know that most fruits contain a lot of calories but their sweet taste means they’re easy to eat too much of. So, enjoy them in moderation.
Dates come in many different forms. They’re usually eaten plain, but they can also be added to other foods.
16) Dates Are Rich in Vitamin B6
According to research, date fruits contain natural antioxidant compounds that may help fight diseases related to oxidation.
Oxidative stress is when the balance between the production of antioxidant molecules and their removal from cells is disrupted. When oxidative stress occurs, it causes cell damage and leads to diseases like cancer. Dates also have antioxidant and antimicrobial properties, so they may be helpful for combating infections.
Another 2017 paper has found that dates contain lots of antioxidants, including carotenes, polyphenols, tannin, and sterols. It also possesses antifungal abilities.
Dates can be enjoyed by adding them to meals or snacks.
Dates are my favorite sweeteners because they’re naturally packed with nutrients. In addition to being filling, they offer natural sweetness without any added sugar or artificial sweeteners. When cooking, I often blend them with water and spices to create delicious desserts and healthy meals. For example, I’ve made date ice creams infused with orange extract, lemon zest, vanilla bean powder, and rosewater. Or I’ve blended dates with coconut oil and cocoa butter to make rich treats that mimic the flavor of actual ice creams!
My favorite snack for the summer is stuffed dates. I often eat them plain or topped with different kinds of nuts and seeds, and sometimes even flavored with olive tapenades and dairy-free pestos. They’re also delicious just by themselves.
Health benefits of dates for males
Date has been eaten for ages as an excellent source of nutrition that also enhances male sexual performance. Some studies state that date can improve your sexual stamina.
To boost sperm counts, consume dates, flavonoids and estradiola.
Health benefits of dates for Females
Tackles anemia — According to studies it has been shown that females are naturally more vulnerable to developing anemia in the body. If your body suffers from anemia then you can take advantage of dates for proper nourishment. Dates contain a good amount of natural minerals and vitamins including magnesium, calcium, potassium, zinc, copper, phosphorus, vitamin B6,vitamin C, thiamin, riboflavin, niacin, folate, pantothenic acid, biotin, choline, iodine, and manganese.
Dates may help promote normal labor and delivery by simulating the actions of oxytocin – which naturally stimulates contractions in the uterus.
Tannins also help facilitate labor by increasing the strength of uterine contractions.
Fibre intake helps prevent piles during pregnancy. Dates are one of the best sources of fibre.
Post-menopausal bone health
Research has found that increased consumption of dates may help protect against osteoporosis in post-menopausal females. Dates contain a large amount of dietary fiber (20 percent) which helps lower cholesterol levels and reduces blood pressure. They’re rich in vitamins B1, B2, C, and E. And they provide a good source of minerals including phosphorus, magnesium, iron, copper, zinc, and manganese.
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The bottom line
Dates are a healthy fruit to include in your diet. The health benefits of dates are amazing.
They’re loaded with lots of vitamins, minerals, and antioxidants — all of which may help improve your overall well-being.
You can add them to most foods. Some people even use them as a sweetener. But they’re especially good as snacks.
Dried fruits are usually easier to find because they’re usually packaged in convenient snack sizes. However, dried fruits tend to be high in calories, so it’s important to limit yourself when eating them.