Dates are a type of fruit of the date palm tree, which is cultivated in
most tropical countries worldwide. Recently, the popularity of dates has been
on the rise, which have proven health benefits of dates. Most of the dates sold
in the Western world are dried. The skin of the date is either wrinkled or
smooth. Fresh dates come in small or large sizes, and are bright red or yellow.
The outer skin of the date palm is wrinkled, while the internal fibrous seeds
are elongated. Adding dates to your diet can help improve brain health, prevent
disease, and provide other nutritional benefits. This article will
discuss proven health benefits of dates and how to incorporate them into your
diet.
Proven health benefits of dates
What are dates?
Dates are a type of tropical fruit grown on dates palm trees. They are
classified as a dry fruit and have been part of the West Asian heritage for
over half a million years. They are high in natural sugar and have a higher
calorie content than the fresh fruits. The high calorie content of dates has
made them popular because they provide energy during the day.
Proven
health benefits of dates:
1. Very
nutritious:
Dates (also
called dates palm tree) is a widely consumed dried fruit in tropical countries.
It is more calorie-dense than other dried fruits such as dates, figs, and
raisins. The main source of calories in dates is carbohydrates, with a tiny
amount of protein making up the remainder. Dates are high in fiber and rich in
vitamins and minerals. They also contain various antioxidants such as
carotenoids, flavonoids, phenolic acids, etc. Dates are rich in Calcium,
Magnesium, Potassium, and Zinc. Eating 2-3 dates daily is safe and healthy for
diabetics. It provides low fat energy for weight control and helps in blood
sugar control.
Nutritional
Value per 100g of dates:
- Calories – 270-310
- Protein – 5.1 g
- Total Fat – 0.4 g
- Sodium – 2 mg
- Potassium – 656 mg
- Carbohydrates (dietary fibers and sugar) – 75 g
- Antioxidants – 80400 micromol
2. May help brain health:
Eating dates may be beneficial for brain
health. Studies in laboratory animals have shown that dates can help reduce the
activity of inflammatory markers in the brain, such as IL-6 (interleukin 6).
High IL-6 levels in the brain are linked to a higher risk of developing
neurodegenerative illnesses, such as Alzheimer's disease. Dates contain a
variety of compounds that act as antioxidants in the brain, protecting it from
oxidative damage and stimulating new brain cell growth, which could improve
cognition.
3. May promote heart health:
Dates
are rich in antioxidants, fiber, and other nutrients. Fiber plays an important
role in controlling cholesterol levels. According to research, foods rich in
fiber reduce bad cholesterol, which protects the heart. Dates also contain
magnesium and potassium, which can help lower blood pressure and relax or
dilate blood vessels, both of which are important for heart health. There is
some evidence that dates may help your heart health by increasing your levels
of polyphenols, a micronutrient found naturally in plants. The polyphenols
found in dates can help raise your HDL "good" cholesterol and lower
total cholesterol, both of which can reduce the risk of heart disease.
4. May support
digestive health:
Dating
with Medjool dates contains about 13% to 19% of the daily recommended fiber
intake. Experts say that women should eat 25% to 38%, while men should eat 38%
to 45%. A 2015 study asked men to eat 7 dates daily or a mixture of dates and
sugar for 21 days. After that, they were asked to wash their hands for a 14-day
period. People who ate dates said they had better bowel movement control.
Dating can help improve digestion and reduce constipation. Dates also contain
prebiotics, and are great source of food for beneficial gut bacteria.
5. High
in fiber:
Fiber is essential for good health, so it's
important to make sure you're getting enough of it. Eating dates is an
excellent way to increase your fibre intake, and it can help prevent
constipation and promote regular bowel movements. The fibre in dates may also
help regulate blood sugar levels, as it delays digestion and may help keep
blood sugar levels from rising too high after meals. Dates have a low GI,
making them a great choice for those looking to increase their fibre intake.
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| Dates are rich in fiber |
6. Encourages
bone health:
Dates are rich in minerals that are essential
for bone growth and strength. These minerals increase bone mineral density,
reduce risk of fracture and malformation, and protect bone cells from oxidative
damage and inflammation. Dates are also rich in selenium and mnene, as well as
magnesium, copper, etc. These minerals are essential for bone health. Eating
dates can help you to build strong, healthy bone. Therefore, adding dates to
your diet is highly recommended.
7. Help manage diabetes:
It has a low glycemic index, which slows
glucose absorption and prevents post-meal spikes in blood glucose levels. It
also contains fructose, which doesn’t need to be metabolized, and antioxidants
that protect against oxidative stress induced by diabetes. It also provides
sweetness without adversely affecting blood glucose levels. Diabetes mellitus
is a condition that is mostly treated with synthetic drugs, a mix of oral
drugs, and insulin supplements. Dates may increase insulin production. They
also have properties that slow down the rate at which glucose is absorbed from
the intestine. This reduces the risk of diabetes, as the reduction in glucose
absorption naturally lowers blood glucose levels.
Dates help manage diabetes
8. High
in disease-fighting antioxidants:
Dates are an excellent sweetener because they contain a natural sugar,
fructose, which gives them a slightly caramelized flavor. When compared to
other fruits, dates seem to have the highest antioxidant content. The three
most potent antioxidants are flavonoids, carotenoids and phenolic acid.
Flavonoids are known to help lower the risk of a number of ailments, including
diabetes, Alzheimer’s disease, and certain types of cancer. Carotenoids are
known to improve cardiovascular health and reduce eye related diseases. Phenolic
acids are known to reduce cancer risk and heart disease risk.
9. Expands your skin:
Dates are an excellent choice for skincare due
to their high concentration of vitamins C and D, which help to provide your
skin with all the nutrients it needs to stay healthy and glowing. Vitamin C and
D work to improve your skin's elasticity as you age, which can be difficult to
maintain. Additionally, the nutrients in dates help to prevent faster ageing
and make you look younger for longer. Dates also help to maintain your skin's
melanin balance by reducing the risk of it being stored in different places.
Dates are an excellent choice for skincare
10. Support kidney health:
Dates are known to protect the kidneys from the effects of
nephrotoxicity, improve function, and are high in antioxidants. Dates have a
variety of properties that can help keep your kidneys healthy in challenging
conditions. Additionally, date extracts can help reduce the excess plasma and
the creatinine in your kidneys, improving the overall health of your kidneys.
Additional health benefits:
- May help with
anemia: Studies have shown that
dates can actually be used to treat anemia because they increase the amount of
iron in hemoglobin.
- Reduce inflammation: Dates are rich in flavonoids, which are antioxidants and play an important role in anti-inflammatory activity.
- Benefit the nervous system:
The potassium in dates helps regulate the
body’s fluid balance, which makes it easier for nerve signals to be
transmitted. Dates are rich in B vitamins, which are essential for nerve
function.
- Reduces the rate of hair loss: The benefits of dates for hair are well known as they are rich in iron which makes them very beneficial for hair. The high iron content in dates helps to maintain blood flow and nourish the scalp.
- Dates are rich in vitamins: Dates are a great way to get your daily dose of vitamins. They are a great substitute for vitamin supplements, and you can get your daily dose from dried or fresh dates.
- Reduces the chance of getting night blindness: Night blindness can be caused by a lack of vitamin A over a long period of time. Dates are a great source of vitamin A and if you consume them regularly, you won't suffer from night blindness over the long term.
What are risks of consuming dates?
Studies have shown that people with pollen allergies can be sensitive to
dates, which is known as oral allergy syndrome. Oral allergy syndrome occurs
when allergen in raw fruits, like dates, causes similar reactions to those of
pollen allergens. In rare cases, oral allergy syndrome can lead to anaphylaxis,
which is when the person has severe symptoms of an allergic reaction. Oral
allergy symptoms can include itchy mouth and scratchy throat, swelling of lips,
mouth, tongue, and throat, etc.
If you have these symptoms after eating dates, talk to your healthcare
provider who can run tests to see if your symptoms are caused by dates.
Tips for eating dates:
Dates can be enjoyed on their own or mixed with other ingredients, such
as chia pudding, chia seeds, or avocado. They can also be used as a sweetener
in baked goods, in energy balls, in oatmeal, in overnight oats, or in
smoothies. Purified dates can be used to make homemade vegan ice cream. You can
mix them with other ingredients such as chopped dark chocolate, pitted
cherries, cinnamon, and even plant milk. Dates can also be used in savory
dishes, such as adding natural sweetness and balanced flavors to cooked
veggies.
Conclusion:
Dating is one of the best fruits to add to your diet. It is rich in
fibre, nutrients, antioxidants and helps in digestion, disease prevention,
brain function, heart health and fertility. You can find dates in dried form
but they are higher in calories than fresh fruit. There are lots of ways to
include dates in your diet. For example, you can use dates as a natural
sweetener in many different dishes.
Dates are also an excellent snack. Whether you enjoy dates fresh or
dried, you can add them to your breakfast, lunch, dinner, dessert, snacks and
more. However, it is important to be mindful about portion sizes as the sugar
content in dates can add up if you eat too much. Overall, dates are an
excellent dry fruit that can be a great addition to your diet.
Reference used:
https://www.carehospitals.com/blog-detail/benefits-of-dates/
https://www.healthline.com/nutrition/benefits-of-dates#TOC_TITLE_HDR_9
https://pharmeasy.in/blog/20-health-benefits-of-dates-and-date-recipes/
https://www.forbes.com/health/nutrition/dates-benefits/
https://www.health.com/nutrition/groceries/health-benefits-dates
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