8 Proven Health Benefits Of Dates

Dates are sweet fruits of date palm tree Phoenix dactylifera. Date palm trees are usually cultivated all over the world, but especially across tropical regions.

The huge health benefits associated with dates have made them one of the best ingredients. Here are a few health benefits of dates:

1. Dates are Very Nutritious

Dates are a rich source of several vitamins and minerals apart from fiber and antioxidants. But dates are high in calories since they are dried fruit.

A 3.5-ounce (100-gram) serving of dates provide the following nutrients:

  1. Calories: 277

  2. Carbs: 75 grams

  3. Fiber: 7 grams

  4. Protein: 2 grams

  5. Potassium: 20% of the RDI

  6. Magnesium: 14% of the RDI

  7. Copper: 18% of the RDI

  8. Manganese: 15% of the RDI

  9. Iron: 5% of the RDI

  10. Vitamin B6: 12% of the RDI

2. Dates are High in Fiber

Getting enough fiber is essential for your overall health. Dates With almost 7 grams of fiber in a 3.5-ounce serving are a rich source of fiber and may be beneficial for preventing constipation, promoting regular bowel movements.

The fiber in dates also helps in controlling blood sugar. Fiber slows digestion and helps prevent blood sugar levels from spiking too high after eating.

3. Dates are Rich In Antioxidants

Dates contain different types of antioxidants that help to avoid the development of certain chronic illnesses, like heart disease, cancer, Alzheimer’s, and diabetes.

Overview of the three most potent antioxidants present in dates:

Carotenoids: Carotenoids promote heart health and also reduce the risk of eye-related disorders, like macular degeneration.

Flavonoids: Flavonoids help reduce inflammation and have the potential to reduce the risk of Alzheimer’s disease, diabetes, and certain types of cancer.

Phenolic acid: Phenolic acids are known for their anti-inflammatory properties. They help to lower the risk of cancer and heart disease.

4. Dates Promote Natural Labor

Dates have the potential to promote and ease late-term labor in pregnant women. Taking these fruits during the last few weeks of pregnancy promotes cervical dilation and also helps in reducing labor time.

The compounds present in the dates bind to the oxytocin receptors and appear to mimic the effects of oxytocin in the body.

Tannins which are compounds present in dates also help facilitate contractions. Dates are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor.

5. Dates are Natural Sweeteners

Dates are a source of fructose, a natural type of sugar found in fruit. Dates can be a healthy substitute for white sugar due to their sweet taste, nutrients, fiber, and antioxidants.

6. Dates Promotes Bone Health

Dates contain several minerals such as potassium, phosphorus, calcium, and magnesium. These minerals have the potential to prevent bone-related conditions like osteoporosis.

7. Dates Give Relief from Anemia

Dates are a rich source of many nutrients, which also include iron. A deficiency of iron can contribute to anemia, increasing the intake of iron-rich foods such as dates can help provide relief from anemia symptoms.

8. Dates Fight Seasonal Allergic Rhinitis (SAR)

Dates have a positive impact on SAR (Seasonal Allergic Rhinitis), date palm immunotherapy is effective at decreasing several markers of inflammation in patients with allergic rhinitis.

Dates are definitely worth adding to our diet, as they are both nutritious and delicious.


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