Dates aren’t considered your typical super food, but they are healthy no less. There are many health benefits of dates and the biggest advantage is that they also fulfill our craving for something sweet without endangering our health as in eating refined sugar. Given the fact that dates are also full of sugar, it is more the natural and healthy kind although those with diabetes should not eat more than four dates at a time. One week of eating dates and it may change your body for the better.
How Good Are Dates for You?
“Are dates beneficial for you? In short, yes. The nutritional value of a single serving of dates (approximately 100 grams or four dates), offers a significant portion of your daily recommended intake of essential nutrients:
- Copper: 40% (0.362 mg)
- Magnesium: 15% (54 mg)
- Manganese: 14% (0.296 mg)
- Potassium: 23% (696 mg)
- Vitamin B6: 17% (0.249 mg)
Additionally, dates are rich in fiber, providing around 7 grams per serving, equivalent to the fiber content in a cup of cooked whole wheat pasta or just under half a cup of lentils. Incorporating dates into your diet can also contribute to meeting your daily iron requirements.”
“Aside from their nutritional value, Medjool dates, a specific variety, are considered a fresh fruit rather than dried, offering a convenient means to increase your fruit intake. Furthermore, each serving supplies 3.6 grams of protein.” Here are the benefits of dates.
Healthy Bones
Dates contain boron that is good for healthy bones. Studies show that dates contain minerals like magnesium, phosphorous, calcium and potassium that also strengthen bones and combat diseases like osteoporosis.
Improves digestion
Dates are rich in fiber and amino acids benefiting your digestive system by detoxification and elimination. Fiber is essential for several bodily functions including digestive health. Fiber in dates can prevent constipation and smooth elimination of waste from the bowels. One study in the UK showed that people who ate dates regularly are bound to have an improved and well functioning digestive system in comparison to those who don’t.
Good for Stress and brain health
Dates are also rich in vitamin B-6 which helps the body produce serotonin and norepinephrine good for the brain. Numerous studies have associated dates with enhanced brain function due to their antioxidant properties. Antioxidants play a crucial role in preventing inflammation throughout the body, including the brain. Inflammation in the brain is linked to the onset of diseases such as Alzheimer’s, Parkinson’s, and amyotrophic lateral sclerosis (ALS), commonly known as Lou Gehrig’s disease.
They give you a significant energy boost.
Dates contain a good amount of fiber potassium, vitamins, and antioxidants which means they are a perfect healthy snack for anyone. Studies say that dates don’t just improve energy; they also improve your energy regaining capabilities after you get tired from physical activity, exercise or sport, hence they are the perfect trail mix.
They can prevent heart diseases.
By far one of the best properties of dates is their heart protection benefits. Dates reduce triglycerides, lipids or fat that are the product of unused calories in the body. When your body does not need calories, it converts them into triglycerides that are stored in fat cells. Hormones then release them for energy whenever needed. Thus, when you aren’t active your triglycerides increase which means more fat and that is dangerous for the heart.
Another factor making dates good for heart is the potassium content that regulates your heart activity, reduces blood pressure, and lowers your risk of any type of heart disease.
They aid in weight loss.
Many suffering from problems of weight control will be happy to know that dates can help you control your weight. Because of the fiber content in dates, you will feel satiated for a longer time thus avoiding the urge to eat again. Moreover the natural sugars in dates will also prevent any sugar spikes in the body. There are some very potent anti-oxidants in dates such as phenolics, carotenoids, and anthocyanins which rid our body of toxins, improve digestion and increase metabolism. This also helps in weight loss.
Can Help with Anemia
Sates contain many nutrients and one of then are iron. Iron deficiencies can lead to problems like anemia which can again result in symptoms like fatigue, dizziness, brittle nails, and breath shortness. Increasing iron rich foods like dates will improve your conditions and the symptoms that come along with it.
Prevent Night Blindness
Night blindness is associated with a lack of vitamin A that also causes problems of dry eyes and increases the risk of infection. Dates being rich in carotenoids can help improve such conditions of night blindness and keep eye infections at bay.
Improves Sexual Function
Studies in Iran found how administering date palm capsules improved infertility issues in men and women. While women showed a significant improvement, men showed a higher rate of improvement in erectile dysfunction, desire, impotence and more. The study indicated how Palm Pollen is effective in sperm parameters of infertile men. However, before trying such natural remedies, it is advisable to consult a doctor.
Improves Skin
Like human hormones, plant hormones, also known as phytohormones, play a crucial role in the growth and reproductive processes of plants. Interestingly, these phytohormones are believed to possess potential anti-aging properties for the skin. This is why they are often incorporated into skincare formulations. Dates are rich in phytohormones.
In a small-scale research endeavor, scientists formulated a skin cream containing 5% extract from date palm kernels. Over the course of five weeks, middle-aged women applied this cream around their eyes twice daily. The application of the date palm kernel cream led to a noticeable reduction in both the size and depth of wrinkles. Although the study’s participant pool consisted of only 10 individuals, the findings were deemed clinically significant, showcasing considerable promise for future applications.
Natural Sweetener
Dates contain fructose, a natural form of sugar commonly found in fruits. This natural sweetness makes this one of the bog benefits of dates which lends dates a distinctively sweet flavor with subtle caramel notes. Given their nutritional profile, including fiber and antioxidants, dates serve as an excellent and wholesome alternative to white sugar in various recipes.
To substitute dates for white sugar effectively, one can prepare date paste using a simple recipe. This involves blending dates with water until a smooth paste forms. A general guideline is to replace sugar with date paste on a 1:1 ratio. For instance, if a recipe requires 1 cup of sugar, it can be substituted with 1 cup of date paste.
However, it’s essential to remember that despite their nutritional benefits, dates are calorie-dense and should be consumed in moderation.
All said and the benefits of dates make them a healthy addition to your diet. Being high in several nutrients, antioxidants, and fiber, dates can well fortify your body’s defenses against disease. However, everything needs to be consumed in moderation and dates too should be limited especially in those with diabetes. Moreover, those with kidney stones should consult their doctor because dates have a high oxalate content too.