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| Dates |
Dates are a fruit cultivated from date palm (Phoenix
dactylifera), a plant native to the Middle East and North Africa. Dates have a
natural sweetness and rich flavor that people often associate with dessert.
Dates or date palm is a flowering plant species in the palm
family, Arecaceae, which is cultivated for its edible sweet fruit and is also
well known for being odorless. The Nigeria name for dates fruit is Esoo meka – Yoruba, Oge – Igbo, Dabino –
Hausa.
Dates are nutritious fruits with potential benefits. Research
has found that dates help support brain, digestive, and heart health. Dates are
a source of antioxidants that may protect against disease and help ease natural
labor.
Fascinating Fact about
Dates
Dates have been a dietary staple for over 5,000 years in the
Middle East and North Africa, providing essential nutrition and sustenance to
communities in arid regions. These ancient fruits have played a vital role in
ensuring food security and nourishment in challenging environments.
Nutritional Value of
Dates
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
Note: These values may differ from
variant to variant.
18 Health Benefits of
Dates You Should Know
Below is the comprehensive list of health benefits of dates
according to nutritionist
1. Helps Fight Diabetes
Diabetes Mellitus is one of the most common diseases
around the world. Diabetes is treated using synthetic medicines with a
combination of several oral medicines and insulin supplementation.
Dates can increase the production of insulin
and also have several properties that can help reduce the rate of absorption of
glucose from the intestine. This can help a lot in reducing the risk that is
posed by diabetes.
2. Reduces Risk of
Cancer
In-depth studies about dates revealed that the presence of a
compound called beta D-glucan in dates is very advantageous in promoting anti-tumor activity within the body. The high concentration of antioxidants in
dates also helps in reducing the activities of free radicals (elements that can
cause cancer) and thereby reduces the chances of cancer from happening. The
daily consumption of dates can significantly reduce the risk of cancer and the
occurrence of benign tumors too.
3. Dates Are Highly
Nutritious
The nutrition data of dates are really off the charts. The
fruits are packed with a lot of essential vitamins and other nutrients that can
be extremely helpful to your overall health. When it comes to date nutrition,
their high fiber and carbohydrate content undoubtedly make them one of the
healthiest dry fruits.
4. High Concentration
of Antioxidants
Antioxidants are basically compounds that inhibit the process
of oxidation and thereby eliminate the dangerous free radicals that can cause a
lot of harm to your cells. Oxidation can be very dangerous as it can be very
harmful to the structural and genetic integrity of your cells.
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5. Improves Brain
Functionality
Inflammatory cytokines such as Interleukin can be extremely
dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is
attributed to the development of neurodegenerative diseases such as Alzheimer’s
disease. The presence of inflammatory markers is never a good sign for your
neural health and therefore it is to be considered with extreme care.
The study also showed that consuming dates reduces issues
related to anxiety disorder and also helps in boosting memory and learning.
6. It Prevents Microbial
Infections
Bacterial infections can sometimes be deadly and can also
cost a lot to treat. In the current medical scenario, almost all microbial
infections are treated with the help of antibiotics which is an expensive way
of treatment and also comes with a baggage of side effects. Substituting
antibiotics with natural products can be both a physically and financially
sound decision.
A study conducted using extracts from the pits and leaves of
date revealed that it had active resistance against certain harmful bacteria.
It was found that dates can be beneficial against deadly microbes such as E.
coli and pneumonia.
7. It May Facilitate Natural
Labour
Eating dates benefits women as it increases the
likelihood of natural labor, reducing the complications associated with
cesarean deliveries.
Studies suggest that incorporating dates into a pregnant
woman’s diet can help lower the pressure during childbirth, thanks to specific
compounds in dates that mimic oxytocin, facilitating healthy contractions.
8. Adds Strength To Your
Nervous System
The nervous system is basically the communication network
that keeps your body functioning. Neurological problems are highly dangerous as
they can affect multiple parts of the body at the same time.
Dates are rich in nutrients such as potassium which is very
beneficial for your neurological health. Foods that are high in potassium make
the communication between nerve cells easier. The low amount of sodium in dates
also reduces the chances of hypertension which in turn will help keep
your nerves safe from increased blood pressure.
9. Improves Your Skin
Dates are a very good alternative to harmful chemicals found
in skincare products. The high concentration of vitamin C and vitamin D in
dates ensures that your skin receives all the nourishment required for healthy
glowing skin. Vitamin C & D work for the improvement of your skin’s
elasticity which is very hard to maintain as you age.
Also Read 10 Hidden Benefits of Carrots You Should Know
10. Date Can Protect Your
Kidneys
Dates have various properties that can help your kidneys stay
healthy in difficult circumstances. In a study conducted on Ajwa, a type of
data that is mainly found in West Asia, it was found that the fruit can
actively reduce the lesions caused by nephrological disorders. Date extracts
can also help reduce excess plasma and creatinine in the kidneys and improve
the overall health of the kidneys.
11. Date Can Help Improve
Fertility Among Males
There are various vitamins and minerals present in the fruit
which can help in improving the sperm count and also in increasing the sexual
libido in the person. Dates benefit sex, as the presence of flavonoids and
various amino acids in dates makes sure that the sexual performance of the male
is fulfilled with enough energy. The microelements that are constituents of
date palm such as estrone and sterols can help improve male fertility by a huge
margin. Date pollen extracts are also studied widely for their positive effects
on male sperm motility and count.
Studies also focus on the positive effects of date pollen
extracts on sperm motility and count, underscoring the valuable date benefit
for men’s sexual well-being.
12. Reduces The Rate of
Hair Loss
Dates are a very good substitute for many over-the-counter
medications that claim to stop hair fall. Dates benefit for hair is well-known,
as they are extremely rich in iron, which makes them extremely beneficial for
your hair. The increased iron content in dates ensures that the blood flow
remains strong and the scalp gets the nourishment it deserves. The increased
flow of oxygen to your scalp will facilitate the growth of new hair and also
reduce the rate of hair fall by a great margin.
13. Dates Are Rich In
Vitamins
Dates can provide you with a great dose of Vitamin
requirement for your body. It is a great alternative to Vitamin supplements.
Dried or fresh dates are both very good sources of vitamins including B1, B2,
B3, and B5. These are all essential vitamins that are required to maintain the
optimum health of your body. The need for vitamins can be easily met
by including a sufficient amount of dates in your daily diet.
14. Reduces the Chance
of Getting Night Blindness
The major cause of night blindness is long-term deprivation
of vitamin A. Dates are rich in vitamin A and regular consumption of it can
ensure that you do not get affected by night blindness in the long run. The use
of dates to cure night blindness is recorded in the history of West Asian
countries. Date palms are one of the oldest natural medicines that are
recommended to heal problems arising out of vitamin A deficiency.
15. Dates are Excellent
Sweeteners
The high content of fructose in dates provides a caramel-like
sweetness to the fruit. Substituting white sugar with dates that are turned
into a paste can make your meal sweet as well as healthy at the same time. So,
reduce the use of white sugar and introduce some date paste into your diet to
reduce the consumption of processed sugar.
16. May Help With
Anaemia
In some studies, consuming dates regularly is compared with
taking iron supplements as a treatment for anemia. The results showed that
dates can be used to decrease anemia by increasing the iron content in
hemoglobin. This is interesting because dates aren’t very high in iron
(between 0.24mg and 3mg per 100g), yet they showed comparable results against
iron supplements. This may help solve a problem with taking iron supplements
regularly for anemia since these supplements tend to cause constipation. While
this is not one of the generalized health benefits of dates, it does go to show
that this superfood can be surprisingly useful.
17. Promotes Bone
Health
Want to know what are dates rich in? Dates are highly
rich in micronutrients such as selenium, manganese, magnesium, and copper.
These micronutrients help in the development of your bone health. Dates can be
one of the most important supplements to your diet if you are suffering from
bone problems.
18. Works as An
Anti-Inflammatory Agent
Inflammation is a reactive mechanism of the human body that
helps fight against several diseases, trauma, and infections. The regulation of
inflammatory agents plays a crucial role in maintaining the overall health of
the patient.
Potential Risks of
Dates
Research has found that people with pollen allergies may have
sensitivities to dates. That is known as oral allergy syndrome, which happens
when allergens found in raw fruits like dates produce similar reactions to
pollen allergens. People with oral allergy syndrome rarely develop severe
symptoms like anaphylaxis, unlike other food allergies.
Oral allergy symptoms include:
- Itchy mouth
- Scratchy throat
- Swollen lips, mouth, tongue, and throat
Consult a healthcare provider if you develop an allergic
reaction after consuming dates. They can perform tests to check whether dates
are causing your symptoms.
Bottom Line
Dates are a delicious and nutritious fruit with numerous health
benefits and healthy options for enhancing your meals and overall well-being.
Dates are sweet fruits in many varieties, such as fresh, wet,
semi-dry, and dry. The antioxidants, minerals, and vitamins in dates help
support brain, digestive, and heart health and protect against disease. Some
evidence suggests that dates may help ease natural labor.
You can use dates as a sweetener in recipes for smoothies or
oatmeal or eat them as is. Some people with oral allergy syndrome may have a
sensitivity to dates. Consult a healthcare provider if you develop allergic
reaction symptoms after consuming dates.
FAQs on Dates
1. What are the benefits of eating dates during pregnancy?
Eating dates during pregnancy offers several benefits,
including potential assistance in easing labor pains, promoting natural labor,
and providing essential nutrients such as fiber, antioxidants, and energy,
which are beneficial for both the mother and the baby.
2. How do dates support heart health?
Dates can support heart health due to their high fiber
content and the presence of heart-healthy nutrients. They may help lower blood
pressure and reduce the levels of triglycerides, thus decreasing the risk of
cardiovascular diseases.
3. Can dates help with healthy digestion?
Yes, dates are high in fiber, which can aid healthy
digestion. The fiber content in dates supports regular bowel movements and may
help prevent constipation, making them a beneficial addition to a healthy diet.
4. Are dates a good source of energy?
Yes, dates are a natural source of energy, and their
consumption can help release energy slowly, making them an excellent choice for
a quick and sustained energy boost.
5. How can dates be used to maintain weight?
Dates can help maintain weight due to their rich fiber
content, which can help keep you feeling full and satisfied for longer periods,
potentially reducing overall calorie intake.
6. What are the benefits of dates for hair?
Dates are a good source of iron, which is essential for hair
health. Regular consumption of dates may help support healthy hair and prevent
issues such as fuzzy or damaged hair.
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