Health Benefits of Date Palm
Benefits of Date Palm
The high natural sugar in dates often creates a myth about its nutritional value and health benefits. Dates are loaded with plenty of nutrition and are a staple food in the Middle East and North Africa. The date palm was one of the first domesticated perennial plants. The date palm can tolerate high temperatures and it is well adapted to drought, and dry environment. Date palm fruit is a berry, which consists of a single seed. There are around 100 varieties of date palm trees, and the fruit hangs in clusters. The word date originates from the Greek word “daktylos”, a date which means finger.
Dates are among the sweetest fruits and can be eaten dry or fresh. They can be used in a wide range of dishes.
Nutritional Value of Dates
100 grams of dates are loaded with 282 kcal, it provides 75 grams of simple carbohydrates like sucrose, glucose, and fructose. Dates are also a good source of fiber, about 75 grams of dates fruits contain 8 grams of fiber. 100 gram of dates provides 2.45 grams of protein. It is a good source of certain vitamins like – Thiamine(B1), Pantothenic acid(B5), Riboflavin(B2), vitamin A, vitamin K, niacin, Vitamin B6, folate(B9), choline and betaine. It is powerhouse of minerals like calcium (39 mg), iron (1.02mg), magnesium (43 mg), phosphorous (62 mg), potassium (656 mg), zinc (0.29 mg), and manganese (0.262 mg).
Health Benefits of Dates
Date fruits are considered to have many healthy attributes. It is loaded with many attributes like – anti-inflammatory, antimicrobial, antioxidant, gastroprotective, and immunostimulant. It is a rich source of Phytochemicals like polyphenols, flavonoids, phytoestrogens, and carotenoids which have demonstrated profound health benefits.
High in Polyphenols
Date palm is a rich source of polyphenols, it provides a wide range of vital nutrients which helps in significant growth and multiplication of beneficial gut bacteria. This enhances colon health and inhibits the growths of pathogens. Polyphenols protect the tissues in the body against oxidative stress. They are micronutrients and are loaded with antioxidants. Antioxidants neutralize the effects of harmful free radicals.
Regular consumption of polyphenols in the diet helps in boosting your brain health, maintaining gut health and protects against infections and also keeps heart diseases at bay.
Ideal as pre and post-workout snack
Right pre-workout food helps in fueling up the right way, it makes possible training harder. While everyone has different nutritional requirements, dates have a perfect balance of fats and carbohydrates. Dates easily stave off the hunger, it fights fatigue and aids in faster recovery from any injury. As a pre-workout snack, it helps in giving the required energy for work out. About 100 grams of date fruit provides 28- – 330 kcal.
Dates give instant energy, it helps in replenishing glycogen, which is lost during a workout. Natural sugars present in date makes it a perfect choice for breaking the fast, people often consume it after an intermittent fast.
Optimum potassium level
Potassium is an important mineral, it is essential and vital for controlling fluid balance in your body. It helps in regulating the blood pressure and the heartbeat. Optimum potassium also helps in reducing and maintaining cholesterol levels in the body. Dates provide a wide range of dietary potassium making it a superfood. But it is important to note that they should be avoided by people who have kidney problems.
Type 2 diabetes people can consume 1-2 dates in a day because they are low in the Glycemic index. The Glycemic index of a few varieties of dates is as following – 30.5 (bo ma’an), and 35.5 (khalas),
One should consume it mindfully, have 1-2 almonds with dates to increase the total fiber content in your diet. Dates contain zero cholesterol, you can consume them in moderate quantity.
Dates are rich in thymine, which helps in healing nerve damage in diabetic patients.
Packed with iron
Iron deficiency anemia is a common form of anemia, it is characterized by less number of red blood cells. Insufficient iron poses a hindrance to the production of hemoglobin. Dates are a perfect source of iron for pregnant women, they help in producing the red blood cell which is vital for the hemoglobin count in the body.
It boosts your metabolism, dates can easily substitute refined sugar. You can incorporate them into your recipes as natural sugars and replace refined sugar.
Improves skin health
Dates are good is a source of vitamin A and vitamin K, C and vitamin D. It has anti-aging benefits and keeps the skin lustrous and smooth.
Maintains bone health
The date is rich in magnesium, manganese, copper, and selenium. These minerals help in improving your bone health. It also prevents osteoporosis in females.
So, this New Year, include dates in your daily diet for attaining your dream health. Use them as a mid-meal snack, it will help in giving sustained energy throughout the day. Keep a watch on the quantity, moderation is the key, eat them mindfully.