Dates are rich in antioxidants and fiber. The nutritional benefits of dates may help improve brain health and reduce the risk of developing diseases.
Dates are the fruits from the palm of a date tree that is grown in a variety of tropical areas of the globe. Dates have been gaining popularity in recent times.
Most dates that are sold across Western regions are dried.
You can determine when dates are dried by their appearance. The wrinkled skin suggests they’re dry, while smooth skin suggests freshness.
Based on the variety, fresh dates are tiny in size, and range in hues ranging from bright red up to yellow. The most commonly consumed varieties include Medjool as well as Deglet Noor dates.
Dates are chewy and have sweetness. They also contain several important nutrients and come with many benefits and applications.
This article will cover the eight advantages of eating dates as well as how you can include them in your diet.
1. Very healthy:
They have a fantastic nutrition profile.
Because they’re dried, their calorie content is greater than that of fresh fruits. The calories in dates are comparable to other dried fruits like raisins and figs.
The majority of calories in dates are carbohydrates. The rest comes made up of a small portion of protein. Although they are calorie-rich and rich in minerals and vitamins, along with a significant quantity of fiber.
The 3.5-ounce (100-gram) portion of Medjool dates is a good source of some of the nutrients listed below:
- Calories: 277
- Carbs 75 grams
- 7 grams of fiber
- Protein: 2 grams
- The Potassium content is 15% of the DV
- Magnesium 13 percent DV
- Copper 40 percent DV
- Manganese: 13% DV
- Iron 5 % DV
- Vitamin B6: 15% DV
They are also rich in antioxidants. They may also help with numerous health benefits.
They are a rich source of minerals and vitamins along with antioxidants and fiber. But they are also packed with calories because they are dried fruits.
2. Rich in Fiber:
The intake of fiber is crucial for overall well-being.
With nearly 7g of fiber contained in a 3.5-ounce serving adding dates to your diet is a fantastic option to boost the amount of fiber in your diet.
Fiber can benefit your digestive health by preventing constipation. It aids in regular bowel movements and also contributes to the production of stool.
A study found that 21 individuals who ate 7 dates a day for 21 consecutive days noticed an improvement in stool frequency and had an increase in the frequency of bowel movements.
In addition, the fiber found present in dates can aid in the control of blood sugar. Fiber can slow digestion and aid in preventing the levels of blood sugar from getting excessively following a meal.
They are rich in fiber and can aid in stopping constipation and regulating blood sugar.
3. Antioxidants that fight disease:
Dates are a great source of antioxidants and offer a range of health benefits. These include a lower risk of developing several illnesses.
Antioxidants safeguard cell membranes from damage caused by free radicals they are unstable substances that could cause harm to your body and cause illnesses.
In comparison to other types of fruits, like dried plums or figs. Dates contain the most antioxidants.
Here’s a look at the three strongest antioxidants in dates:
Flavonoids are potent antioxidants that could help in reducing inflammation. They have also been studied for their ability to lower the risk of developing diabetes Alzheimer’s disease, diabetes, and certain forms of cancer.
Carotenoids have been shown to boost heart health and could lower the risk of developing eye-related diseases like macular degeneration.
They are known for their anti-inflammatory properties, and phenolic acids can reduce the risk of heart disease and cancer.
They are a rich source of antioxidants that can in preventing the development of some chronic diseases, like cancer, heart disease, diabetes, Alzheimer’s, and more.
4. May promote Brain health:
Eating this fruit may help improve brain function.
Studies in the lab have shown dates are beneficial for the reduction of inflammatory markers like interleukin 6 (IL-6) which is found within the brain. The presence of high levels of IL-6 is associated with a greater chance of developing neurodegenerative diseases such as Alzheimer’s.
In addition, studies that include animal studies have proven that dates can be beneficial for inhibiting the amyloid beta proteins that could cause plaques to form within the cerebral cortex.
As plaques build up inside the brain they can disrupt communication between brain cells which could eventually cause the death of brain cells and Alzheimer’s disease.
A study on animals found mice that ate foods that were mixed with dates showed a significantly higher capacity for learning and memory as well as less anxiety-related behavior, when in comparison to mice who did not consume it.
The brain-boosting potential of dates is believed to be due to their antioxidant content which has been proven to decrease inflammation, which includes flavonoids.
The use of dates can be beneficial in decreasing inflammation and preventing plaques from forming inside the brain. This could be crucial in preventing Alzheimer’s disease.
5. Natural labor may be promoted:
Dates have been examined for their ability to encourage and reduce late-term labor among women who are pregnant.
Consuming these fruits in a final couple of weeks of pregnancy could encourage cervical dilation and decrease the requirement for inducing labor. They could also aid in reducing the time of labor.
A more recent meta-analysis, from 2011, studying studies in which pregnant women ate dates before their due date, found that women who ate dates went into labor in less time than those who didn’t eat dates, however, it also states that the connection of eating food dates to faster birth should be studied more thoroughly.
A second study showed similar results for 91 pregnant women who consumed 70-76 grams of dates a day from the 37th week. They were laboring for about 4 fewer hours than women who did not consume dates.
While eating dates may increase labor productivity and decrease the length of time spent in labor, further studies are needed to confirm these results.
The function they play in the pregnancy process is likely due to the presence of compounds that bind to the oxytocin receptors. They appear to replicate those effects that oxytocin has inside the body. Oxytocin is a hormone that produces contractions during labor.
Furthermore, they are rich in tannins. These are substances that have been found to aid in contractions. They also provide a valuable supply of sugar as well as calories that are required to ensure energy levels are maintained in labor.
It can help ease and promote natural labor for pregnant women when consumed in the last couple of days of the pregnancy.
6. Natural sweetener:
Date contains fructose, an organic sugar that is found in fruits.
This is why dates are extremely sweet and possess a slightly caramel-like flavor. They can be a fantastic alternative to white sugar in cooking due to the fiber, nutrients, and antioxidants they offer.
The most effective way to replace white sugar with dates is to create dates paste as described in this recipe. It is created by mixing it with water in the blender. A good rule of thumb is to substitute sugar with date paste in a 1:1 ratio.
For instance, if a recipe specifies 1 cup of sugar substitute the sugar with 1 cup paste of dates.
It is crucial to remember that, despite being rich in nutrients and fiber, however, they’re still rich in calories and should be consumed in moderate amounts.
They are a great alternative to white sugar in cooking due to their sweetness, nutritional value as well as antioxidants, and fiber.
7. Other health benefits that could be beneficial to you:
Some claim that dates provide a number of health benefits, but they haven’t been thoroughly studied.
They are rich in minerals which include calcium, phosphorus, and magnesium. They’ve all been examined for their ability to help prevent bone-related diseases such as osteoporosis.
Blood sugar control:
They could assist in the regulation of blood sugar because of their low glycemic index, fiber as well antioxidants. Therefore, eating them could aid in managing diabetes.
While these health benefits sound promising, more studies on humans are required before any conclusions are drawn.
Certain claims are it helps improve bone health and helps with the control of blood sugar levels, but the effects of these dates haven’t been thoroughly studied.
8. Simple to include in your diet:
A date is extremely versatile and can be a tasty snack. They’re usually served alongside other foods like almonds, nuts, and soft cheese.
They are also extremely sticky, making them an ideal binder in baked goods like cookies and bars. It is also possible to mix dates with seeds and nuts to create nutritious snack bars or energy balls, such as this recipe.
Furthermore is that you can make use of it to sweeten sauces such as marinades and dressings for salads or mix the dates into oatmeal or smoothies.
It is vital to keep in mind that dates are very high in calories, and their sweetness can lead to over-indulgence. Because of this, it is best to consume them in moderate amounts.
There are a variety of ways to enjoy this fruit. They are usually eaten plain however they can be added to many other dishes.
The Bottom line:
Dates are an excellent fruit to add to your diet.
They’re rich in a variety of nutrients, fibers, and antioxidants. All of them can provide health benefits that range from better digestion to decreased risk of getting sick.
There are a variety of ways to include this fruit in your diet. A popular method of eating them is to use them for their natural sweetness which can be used in different meals. They are also fantastic snacks.
It’s easy to locate dates dried however they are more in calories than fresh fruit, so it’s essential to eat them in moderate amounts.
This fruit is definitely something you should add to your daily diet since they’re both nutritious and tasty.
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