Health Benefits of Dates
Health Benefits of Dates
Dates may provide some
extremely powerful health advantages, including a boost in energy, an increase
in the body's iron levels, and support for digestion. Dates are incredibly
nutrient-dense, high in fiber, and antioxidant-rich. These dried fruits'
anti-inflammatory, antioxidant, and anti-tumor characteristics may prove
helpful in treating a variety of illnesses.
What are Dates?
Dates are the sweet, chewy
fruit of the date palm tree (Phoenix dactylifera). Dates have been the staple
food of the Middle East for thousands of years. Muslims consider date palms and
dates sacred, and throughout the religious fasting period of Ramadan, these
dried fruits are a common ingredient in the diet. Each date can be about 60 to
70 percent sugar and a high amount of fiber, depending on the variety, which
makes it ideal as a healthy energy booster. It is also high in iron and may
help in fighting anemia.
Dates are now popular all
over the world and are used as a natural sweetener in smoothies, juices,
nutrition bars, and baked products like cakes and muffins. You can buy also
premium varieties that are stuffed with almonds or peanut butter and specialty
products like date molasses, a sweet sticky syrup that can be drizzled on
pancakes or porridge.
According to USDA FoodData
Central, dates are a good source of energy, fiber, sugar, and various vitamins
and minerals. Essential minerals such as calcium, iron, phosphorus, sodium,
potassium, magnesium, sulfur, and zinc can be found in them. Apart from the
above-mentioned nutrients, they may also contain important vitamins such as
thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.
A 2008 review published in
Critical Reviews in Food Science and Nutrition journal by Cornell researchers
Chang Yong Lee and Mohamed Ali Al-Farsi suggests that over 15% of the daily
requirement of essential minerals such as copper, potassium, magnesium, and
selenium can be fulfilled by consuming 100 grams, or about 4 pitted dates per
day.
Health Benefits
Can Be Good Source of Energy
Dates are high in natural
sugars like glucose, fructose, and sucrose. The high energy present in them can
be attributed to this high sugar content. Many people around the world are
estimated to eat natural low-fat dates for a quick afternoon snack when they
are feeling lethargic or sluggish to help bump up energy levels fast.
Often when you exercise in a
gym, outside, or even on a stretching machine at home, you feel exhausted. A
study published in the International Journal of Food Sciences and Nutrition
suggests that dates rich in essential nutrients may help you regain your energy
immediately.
People who follow Islam and
observe fasting break their fast by eating them along with water. This also
helps avoid overeating food once the fast is over.
May Boost Brain Health
A study led by Musthafa
Mohamed Essa, Ph.D. et al. suggest that dates may protect against oxidative
stress and inflammation in the brain. According to research, “date palm fruits
are a good source of dietary fiber and are rich in total phenolics and natural
antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and
caffeic acid”. The presence of these polyphenolic compounds may potentially
help slow the progression of Alzheimer’s disease and dementia.
Can Potentially Relieve Constipation
In traditional Tunisian
medicine, dates are used for treating constipation. A serving of 100 grams of
Medjool dates provides 6.7 grams of dietary fiber. A 2005 study published in
the Journal of Agricultural and Food Chemistry also suggests that these dried
fruits have high levels of dietary fiber and insoluble fiber, in particular.
The insoluble fiber found in dates may potentially promote healthy digestion by
bulking up the stool and may also aid in relieving the symptoms of constipation.
Procedure: Start by soaking
dates in water overnight to help them soften. Next, add soaked dates and a bit
of the soaking liquid to a food processor and blend to make a thick, fiber-rich
date paste.
Might Offer Relief from Intestinal Disorders
Research suggests dates
contain insoluble and soluble fibers, as well as many beneficial amino acids
that may stimulate the digestion of food and ensure quick passage through the
gastrointestinal tract. According to a review published in the Journal of
Nutrition Reviews, fiber may also aid in the treatment of conditions like
gastroesophageal reflux disease (GERD), diverticulitis, and hemorrhoids.
May Offer Relief from Anemia
Dates can be a good source
of many nutrients, including iron. A deficiency of iron can contribute to
anemia, a condition characterized by fatigue, dizziness, brittle nails, and
shortness of breath. Fortunately, increasing your intake of iron-rich foods
such as dates may help provide relief from anemia symptoms.
May Prevent Heart Diseases
A study by Waseem Rock et
al. in the Journal of Agricultural and Food Chemistry concluded that consuming
dates was effective at reducing triglyceride levels and decreasing oxidative
stress, both of which are risk factors for heart disease and atherogenesis,
which is the build-up of fatty plaque in the arteries.
Can Potentially Treat Se*ual Dysfunction
There are many benefits of
dates for men but this makes for one of the most important ones.
In 2006, an animal study
revealed the effects of date palm pollen and its oil on se*ual functioning,
reporting that the high levels of estradiol and flavonoid components in dates
are helping increase sperm count and motility. Another study conducted in India
states that date palm pollen may have been used to treat male infertility in
traditional medicine.
Health benefits of dates
infographic
Each date is about 60 to 70
percent sugar and has a high amount of fiber, which makes it a healthy energy
booster.
Therefore, if you are
looking for an easy way to boost your libido and se*ual function, you may
consider consuming organic dates, thanks to their aphrodisiac-like properties.
How to use: Soak a handful
of dates in fresh goat’s milk overnight, then grind them in the same milk with
a mixture of cardamom powder and honey. However, consulting with a trusted
medical practitioner before trying is strongly recommended to determine the
best course of treatment for you.
Can Prevent Night Blindness
According to an article in
the Heart Views journal, dates are rich in carotenoids, which may help prevent
night blindness and preserve healthy vision.
Might Help Treat Chronic Diarrhea
According to an article
published by the Columbia University Medical Center, foods rich in potassium
such as dates may help replace and replete electrolytes lost due to chronic
diarrhea. Thanks to their high fiber content, they may also aid in digestion and
alleviate the unpredictable nature of chronic diarrhea.
Can Aid Bone Health Improvement
A publication by Julie
Garden-Robinson, Ph.D., L.R.D., et al., and colleagues of North Dakota State
University suggests that dates contain boron which is amongst the nutrients
that promote healthy bones. A study published in the Journal of Critical
Reviews in Food Science and Nutrition suggests that significant amounts of
minerals such as phosphorus, potassium, calcium, magnesium found in dried
fruits may make them a superfood for strengthening bones and fighting off
painful and debilitating diseases like osteoporosis.
Organic pitted dates may
contain selenium, manganese, copper, and magnesium, all of which may aid in
managing bone health, particularly amongst older adults.
May Promote Healthy Weight Gain
According to USDA, these
dried fruits are rich in sugar along with proteins, and many other essential
vitamins and minerals. They are also high in fiber, which can aid in weight
management. Medjool dates are easily available in grocery markets and make for
a healthy and delicious snack!
An animal study conducted in
2014 suggested that intake of dates may aid in weight gain. However, another
animal study done in 2016 indicated no such increase in weight. Given the
conflicting reports, more research is needed to support this benefit.
Can Potentially Aid in Relieving SAR Symptoms
According to a study
conducted in 2012, dates may have a positive impact on SAR (Seasonal Allergic
Rhinitis), a condition that affects approximately 30 million people in the
United States alone. The study published in Inflammatory Research found that
date palm immunotherapy was effective at decreasing several markers of
inflammation in patients with allergic rhinitis.
May Promote Natural Labor
Eating dates may help
promote natural labor and also ease late-term labor for pregnant women. A 2017
study published in the Journal of Obstetrics and Gynaecology found that 154
pregnant women, when given dates, did not need to be induced for labor with
prostaglandin and oxytocin. Dates also did not have any adverse effects on the
mother and the child. Another study found that eating 6 dates daily for 4 weeks
before labor significantly reduced the
need for labor induction.
Availability
Dates are easily available
in supermarkets, grocery stores, and online. Make sure you select the type that
provides all the benefits you are looking for. Some of the popular varieties
include:
Organic Medjool dates
Noor dates
Ajwa dates
Ways on how to consume
Apart from eating them as
is, people consume them in several ways.
Mix the paste of the dates
with milk and yogurt.
Use the date paste as a
bread spread as part of a delicious and healthy breakfast.
Add date crumbles to your
cereal and porridge.
Use date sugar, which is the
dried variety ground into tiny pieces.
Word of Caution: Although
these dried fruits carry tremendous nutritional value, great care should be
taken in their selection because their surface is very sticky, which may attract
various impurities.
Finally, keep in mind that
dried dates are relatively high in sugar and calories, which may contribute to
weight gain and other health issues if consumed in excess. Therefore, it’s best
to keep intake in moderation and enjoy it as part of a healthy, balanced diet
to maximize the potential health benefits.
Source: https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html