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.

Benefits of Date Palm

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.

Ideal as pre and post-workout snack

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.

Metabolic activity

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.

Improves skin health

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.

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Before eating anything you should always acknowledge the health benefits of that particular food. It is always better to consume informed foods. But how to know what you should eat and what you should not. Our site is dedicated to enhancing your knowledge on benefits of edible foods and in this article, we will discuss dates.

Health Benefits of Dates

You can consume dates as both raw and fresh. They are delicious, sweet, enriched in the deep flavor along with chewy texture. You can eat them as a whole as use them as an ingredient in various cuisines. But besides being rich in taste, dates are a powerhouse of nutrition and have several health benefits.

Nutritional Analysis

Dates are rich in essential nutrients, minerals, natural sugar, dietary fibre. It is rich in potassium and calcium but does not contain sodium and cholesterol. About 100 grams of dates provide 314 calories. It contains natural sugars such as glucose and fructose.

Nutritional Analysis

Vitamin packed in it are pantothenic acid, niacin, pyridoxine, riboflavin, vitamin B complex and vitamin K. It is also rich in copper, selenium, potassium, manganese, calcium, iron and magnesium. Below are discussed the health Benefits of dates in detail.

Top Health Benefits of Dates

1.Treats Anemia

If you are anaemic and have low blood cells due to iron deficiency. Dates are rich in iron and their regular intake increases the iron in the blood.

Treats Anemia

2.Treats Constipation

The soluble fibres present in dates renders it natural laxative properties. They promote bowel movement and stimulates the foods to pass through the passage comfortably. If you are suffering from constipation then soak a few dates in water. Leave them overnight and then consume in morning.

3.Treats Diarrhea

If you are passing more than 4 watery stools then you are likely to suffer from diarrhoea and need to take some action or you may suffer from dehydration. Ripe dates are rich in potassium and manage the looseness of the bowels. Also, they replenish back the body salt and keeps you energized.

Treats Diarrhea

4.Treats Sexual Weakness

Studies show that dates are rich in flavonoids and estradiol. Their consumption improves the quantity and quality of sperms along with enduring performance. To get rid of sexual issues soak a handful of dates in a cup of goat’s milk and leave it overnight. In the morning ground it along with milk. Add a half teaspoon of honey and cardamom powder and consume it.

5.Keeps the Nervous System Healthy

The vitamins and minerals especially potassium present in the dates boosts the function and health of the nervous system. It keeps your brain alert and improves the concentration.

6.Keeps your Heart Healthy

Dates are rich in potassium and do not contain sodium. It controls blood pressure, heart rate. It minimizes the level of bad cholesterol and thus reduces the risk of heart diseases such as heart stroke and heart diseases.

7.Treats Night Blindness

Being rich in vitamin A dates keep your eyes healthy and treats night blindness.

Treats night blindness

8.Promotes Weight Gain

If you are skinny and wants to gain weight and build muscles then add dates to your daily diet. A handful of dates fulfills the most of the daily recommended calorie requirement.

9.Maintains Dental Health

Dates contain fluorine. This chemical inhibits tooth decay, Remove the plague and strengthens the tooth enamel.

Maintains dental health

10. Treats Hangover

Dates are one of the well-known home remedies to treat hangover and alcohol intoxication.

11. Anti-Aging

Dates are rich in antioxidants. Antioxidants fight free radicals and prevent fine lines and wrinkles.

Anti-aging

12. Makes your Hair Healthy

Vitamin B5 present in dates maintains healthy hair. Also other vitamins and minerals packed in dates prevents hair loss splits ends and brittle hair.
Now you have 12 strong reasons to consume dates regularly. But while buying them make sure they are fresh, soft and plump.

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