Health benefits of Dates. According to the latest research data, dates are sweet of nature, and the benefits they give to our health are many and “imperceptible”.
Dates are considered by many to be the sweet of nature and not unjustly since their natural sweetness and rich taste are known. This nutritious fruit, however, can offer us many impressive health benefits. Some of them include:
Health benefits of Dates
Dates source of nutrients
Three dates equal about 200 calories, 54 grams of carbohydrates with about 5 grams of fibre, one gram of protein, and no fat. These three dates also provide smaller amounts of a wide range of nutrients, such as vitamin K, calcium, iron, magnesium, potassium, zinc, and manganese.
In other words, dates are not sugar “bombs” or, as the popular term of the day “empty calories”.
Most of the calories in dates come from carbohydrates. The rest comes from tiny amounts of protein. Although they contain calories and a lot of fibre, dates also contain some essential vitamins and minerals.
A 3.5 ounce (100 g) serving of food provides the following nutrients:
- Calories: 277
- Carbohydrates: 75 grams
- Fibre: 7 grams
- Protein: 2 grams
- Potassium: 20% of RDI
- Magnesium: 14% of RDI
- Copper: 18% of RDI
- Manganese: 15% of RDI
- Iron: 5% of RDI
- Vitamin B6: 12% of RDI
Dates is also high in antioxidants, which may contribute to its many health benefits.
Dates offer a variety of antioxidants.
In addition to the content of vitamins and minerals, dates are rich in antioxidants, which promote our health. A recent study published in the Journal of Pharmacy & BioAllied Sciences states that dates are a good source of natural antioxidants, managing oxidative stress-related illnesses.
Oxidative stress occurs when there is an imbalance between the production of free radicals that destroy cells and the body’s ability to compensate for their harmful effects. It is a precursor to ageing and cell destruction, which can lead to disease.
Also, they have anti-inflammatory and antimicrobial compounds, which means that they can also play an essential role in fighting infectious diseases. Other research has shown that it contains many antioxidants, such as carotenoids, polyphenols, tannins, and sterols. They also have antifungal properties.
Compared with similar fruits such as figs and dried plums, dates seem to have the highest antioxidant content.
The following is an overview of the three most effective antioxidants of dates:
- Flavonoids: Flavonoids are potent antioxidants that can help reduce inflammation and have been studied to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
- Carotenoids: Facts have proved that carotenoids can promote heart health and reduce the risk of eye-related diseases (such as macular degeneration).
- Phenolic acid: Phenolic acid is known for its anti-inflammatory properties and can help reduce cancer and heart disease.
Abstract Jujube contains many antioxidants, which can help prevent the development of certain chronic diseases, such as heart disease, cancer, Alzheimer’s disease and diabetes.
See also more about dates.
Promote the proper functioning of the digestive tract
Three dates provide about 18% of the daily fibre target, which supports good digestive function. A study published in the British Journal of Nutrition specifically looked at the impact of eating dates on the gut.
The researchers found that people who ate dates showed improvements in bowel movements. So if you are experiencing constipation, dates can quickly and naturally help you.
In many cultures, it is accustomed to eating dates to treat various digestive diseases. A 2014 study showed that there are indeed good reasons for this because its findings indicate that jujube extract is an effective treatment for constipation. That may be the high mineral content in dates, which helps correct the imbalance that causes constipation, and the high fibre content: there are about 8 grams of fibre in every 100 grams of dates. Most experts recommend that women consume about 20 grams a day, while men consume about 30 grams a day. If you are worried about insufficient fibre intake, all you have to do is catch a few days in the middle of the day. It should be noted that eating dates can also help people suffering from other digestive system problems, such as irritable bowel, bloating and so on.
Dates protect our heart.
In one study, researchers found that healthy participants who ate about three dates a day did not show differences in body mass index or total cholesterol. Most importantly, according to the researchers, fasting glucose levels and blood fat levels did not increase after consuming any variety of dates.
Jujube contains many isoflavone flavonoids- mature compounds that reduce the risk of cardiovascular disease. In addition to this, all other benefits and nutrition are mentioned in this article, and you have superfoods that improve heart health. Eating some appointments every day is a sweet and straightforward way to keep your heart healthy. It is also considered a natural treatment for preventing atherosclerosis-the general term for several diseases of arteriosclerosis. The sweetness of dates also makes them healthy snacks to replace high-fat foods and sugars, so they indirectly lead to weight loss, which is a significant risk factor that increases heart disease risk.
See also Five tips for avoid heart disease.
Protect the brain
To protect our brains, we can do many things, such as sleeping more, learning new languages and indulging in sweets (such as dates). Various studies have shown that eating jujube can protect the brain and resist oxidative stress and inflammation. The results of a 2016 study detailed the reasons for this situation and pointed out that the antioxidants in the date are the most important part of the problem. Another 2015 study found that these antioxidants have a value-added effect, which protects the brain and inhibits the progression of Alzheimer’s disease.
Blood fats are reduced, as are those of oxidative stress.
In another recent study, the effects of dates on both blood fats and glycemic control were examined. Female and male participants with type 2 diabetes, who consumed dates daily for 16 weeks, showed a statistically significant reduction in total cholesterol and cholesterol and improvements in mental health.
Regulate blood pressure
Dates are an excellent source of potassium-a mineral that plays an essential role in maintaining normal blood pressure and relieving muscle pain and overall fatigue. Fortunately, potassium can be consumed with many healthy foods, such as bananas, peas, salmon, broccoli, and dates. One date may contain nearly 160 mg of potassium, and the fact that dates have a higher fibre content also makes eating them beneficial to blood pressure. The effect of using natural foods to treat high blood pressure is so high that Harvard University has issued a series of recommendations for the treatment of drug-free phenomena, including recommendations for eating dates and similar dried fruits.
Improve skin health also benefits of dates
The contribution of dates to the appearance of the skin is attributed not only to vitamins, minerals and antioxidants (which can improve the elasticity and lustre of the skin) but also to plant hormones, which has been published in a study published in the Journal of International Organizational Response in proved to be beneficial. One of the positive effects of this ingredient is to reduce the content of melanin in the body, thereby preventing skin darkening and ageing damage. Of course, this does not mean that appointments can stop the passage of time, but regular consumption will positively affect the skin’s appearance.
Provide energy to the body
We all know that we will feel tired and tired in the middle of the day because we all desire a comfortable bed or a large cup of coffee instead of a few hours of work. Although both options have certain advantages, it is recommended that you consider the third and more logical option-eat some dates. Since natural sugars (glucose, fructose and sucrose) are found in these fruits, they are good snacks that can increase energy levels quickly. Many athletes consume dates after exercising or working hard for a long time to speed up the body’s recovery process. Due to the low fat and protein content of date kernels (approximately 2.5 grams per 100 grams of date kernels), they are ideal snacks for athletes and, of course, perfect snacks for you.
Fasting should not weaken your body’s energy. Even if you need to preserve food and drinks for about 13 hours, you can still meet your energy needs by eating honey and dates at dawn or breaking it quickly to restore energy in the body.
Because a tablespoon of 21 grams of honey contains 64 calories and 17 grams of sugar-fructose, glucose, maltose and sucrose, and dates are a natural source of fructose.
The content will be processed into calories, which can increase the energy the body consumes during fasting.
Improve your love life
If you want to improve your love life and are looking for a natural, healthy and safe way to make love, then you should know that eating on a date has been shown to increase sexual tolerance. In the past, eating jujube to improve fertility was a traditional and unfounded treatment, but over the years, various studies have shown that the consumption of palm oil and jujube can improve male sperm level, manipulation ability and DNA quality. To enjoy these benefits, you can eat dates as they are, or you can prepare a traditional mixture according to the following instructions: Pour a small number of dates into a regular glass of milk or goat’s milk overnight, mash them in the morning and add some honey and cardamom to mix. Drink alcohol immediately, and you will feel its effects in a few days.
Help strengthen bones
All these vitamins and minerals in the date mean good things for your body, and bones are no exception. According to Shape, although it doesn’t contain a lot of calcium or vitamin D (usually necessary for this type of food), dates are an excellent way to maintain bones.
However, they do contain large amounts of magnesium and manganese, which are also tricky in maintaining solid bones while reducing breakage risk, the source pointed out. Research cited Shape also showed that magnesium plays a vital role in bone formation.
Can prevent cancer
You may have heard of antioxidants, but you are not sure what benefits they will bring. According to a report from Health.com, “protective” antioxidants have a high usage date, which can help prevent many diseases (such as cancer) because “free radicals” can damage cells and cause oxidative stress.
The source pointed out that the imbalance between free radicals and reaction forces will increase the chance of disease and is also a “premonition of aging.” It explained that dates contain many of these antioxidants, including carotenoids, polyphenols and tannins (yes, like those in red wine).
Promote natural labour
The study dates have the potential to promote and reduce the potential of pregnant women to give birth later.
Eating these fruits during the last few weeks of pregnancy may promote cervical dilation and reduce labour need. They may also help reduce labour time.
In a study, compared with women who did not eat, 69 women who consumed six days a day for four weeks before the due date were more likely to give birth naturally, and the time to give birth was significantly less than that of those who did not eat—food for women.
In another study, 154 pregnant women found those dating are less likely to be tempted than those who have not dated.
The third study found similar results in 91 pregnant women who consumed 70-76 grams of dates every day from the 37th week of pregnancy. Compared with those who did not eat dates, their busy work time was reduced by an average of 4 hours.
Although dates consumption seems to help promote labour and reduce delivery time, more research is still needed to confirm these effects.
The possible role of dates in pregnancy may be due to the compound binding to oxytocin receptors and mimic oxytocin’s effects in the body. Oxytocin is a hormone that causes labour contraction during labour.
Dates also contain tannins, which have been shown to help shrinkage. They are also a good source of natural sugars and calories and are necessary to maintain energy levels during labour.
Eating dates during the last few weeks of pregnancy may promote pregnant women’s natural labour and reduce their labour intensity. That is the part of health benefits of dates.
A healthy alternative to sugar
Healthline said that if you are looking for sweets but want to avoid adding sugar, then dating is your friend. The source said that the fructose content in dates is very high, which is naturally present in fruits. It added: “For this reason, dates are very sweet and have a subtle caramel-like flavor.”
In recipes, dates can also be a good sugar substitute. For example, it states that the dates are pasted as a replacement. All you need is some appointments, some water and a blender. The resource even links to the date paste recipe to help you.
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