Dates are rich in antioxidants and fibre. Their nutritional advantages could promote brain function and shield against illness.
The date palm tree, which is cultivated in many tropical areas of the globe, produces dates as its fruit. Recently, dates have grown in popularity.
In Western nations, dried dates predominate.
By looking at dates, you may determine whether or not they have been dried. Smooth skin shows freshness, however, wrinkled skin indicates they are dry.
Fresh dates are often tiny in size and come in a variety of brilliant colours, from bright red to bright yellow, depending on the type. Dates like Medjool and Deglet Noor are popular kinds.
Dates have a sweet taste and are chewy. They offer a number of benefits and applications and are also rich in several essential elements.
The eight health advantages of eating dates are covered in this article, along with tips on how to include them in your diet.
Nutrition facts for dates
Naturally occurring sources of carbohydrates like sucrose, fructose, and glucose are dated. Dry dates contain more than 300 calories per 100 grammes, compared to 157 calories for fresh dates.
Dates are a functional food with significant health benefits since they include other nutritional components such as proteins, crude fibre, fats, and antioxidants in addition to their high natural sugar content.
Dates have a high sugar content, ranging from 50 to 88 Percent of their weight, depending on the cultivar, stage of ripening, and overall moisture level.
Fructose and glucose, which make approximately two-thirds of the total amount of meaty material in dates, are the main sugars present. One-fifth of the total composition of the flesh is made up of water, while the remaining (small) portion is made up of dietary fibres.
Dates are a rich source of protein, fats, crude fibre, minerals, vitamins (especially vitamin B), and tannins. Due to their high nutritional value, dates may help people satisfy their dietary needs.
Most established Health Advantages of Dates
1. Very nourishing
A great source of nutrients is dated.
They have more calories than the majority of fresh fruit since they are dried. Dates have a comparable number of calories to other dried fruits like raisins and figs.
Dates provide a lot of calories from carbohydrates. A very little quantity of protein makes up the remainder. Dates provide a lot of fibre and certain essential vitamins and minerals, despite their calorie content.
The following nutrients are included in a 3.5-ounce (100-gram) serving of Medjool dates:
- 277 calories
- 75 grammes of carbs
- 7 grammes of fibre
- 2 grammes of protein
- 15% DV for potassium
- 13% DV for magnesium
- 40% DV for copper
- 13% DV of manganese
- Fe: 5% DV
- 15% DV for vitamin B6
Dates include a lot of antioxidants, which may help explain why they have so many health advantages.
2. Fiber-rich
It’s important to have adequate fibre for good health.
Dates are an excellent method to increase your fibre intake since a 3.5-ounce serving has approximately 7 grammes of fibre.
By reducing constipation, fibre helps improve the health of your digestive system. By aiding in the production of stool, it encourages regular bowel motions.
In one research, when 21 participants ate 7 dates daily for 21 days, their stool frequency improved and their number of bowel movements increased significantly compared to when they did not eat dates.
Additionally, dates’ fibre content could help with blood sugar regulation. Blood sugar levels may not rise too high after eating since fibre delays digestion.
Because of this, dates have an l[mfn]ow glycemic index (GI)[/mfn], a metric that indicates how rapidly your blood sugar levels increase after consuming a particular item.
Read Also: Best fruit for pregnant women in Nigeria
3. Rich in antioxidants that combat disease
Dates include a variety of antioxidants that have several health advantages, including a lower chance of developing a number of ailments.
Antioxidants shield your cells from free radicals, unstable chemicals that could trigger detrimental physiological responses and result in disease.
Dates appear to have the highest antioxidant concentration when compared to comparable fruit varieties, such as figs and dried plums.
A summary of the three strongest antioxidants found in dates is provided below:
Flavonoids: Flavonoids are effective antioxidants that have been linked to a lower risk of diabetes, Alzheimer’s disease, and several types of cancer. They may also aid to reduce inflammation.
Carotenoids: Carotenoids have been shown to improve heart health and may help lower the risk of conditions that affect the eyes, like macular degeneration.
Phenolic acids may help reduce the risk of cancer and heart disease due to their anti-inflammatory characteristics.
4. Might improve mental health
Dates may enhance mental performance.
According to laboratory research, dates are effective at reducing inflammatory markers in the brain such as interleukin 6 (IL-6). An increased risk of neurodegenerative illnesses like Alzheimer’s is linked to high levels of IL-6.
Furthermore, other research, including those involving animals, has demonstrated that dates are effective in lowering the activity of amyloid beta proteins, which can result in plaques in the brain.
[mfn]Alzheimer’s disease[/mfn] and brain cell death can result from plaques building up in the brain, which may disrupt communication between brain cells.
In one experiment on animals, it was discovered that mice fed food containing dates had considerably superior learning and memory skills as well as fewer anxiety-related behaviours than mice fed food without dates.
Dates may provide cognitive benefits because they include antioxidants like flavonoids, which are known to lower inflammation.
5. Could encourage natural labour
The ability of dates to encourage and facilitate late-term labour in expectant women has been researched.
In the last few weeks of pregnancy, consuming these fruits may encourage cervical dilatation and lessen the need for an induced delivery. They could be useful in speeding up work.
The relationship between eating dates and a quicker delivery has to be further studied, according to an earlier meta-analysis from 2011 that examined trials where pregnant women ingested dates before their due date finding those who ate them spent less time in labour than those who did not.
According to a 2017 research of 154 pregnant women, those who consumed dates had a much lower chance of being forced into labour than those who did not.
Although eating dates could shorten labour and encourage labour, further studies are required to validate these benefits.
Dates may have a role in pregnancy because they contain substances that attach to oxytocin receptors and seem to imitate oxytocin’s physiological actions. During delivery, the hormone oxytocin triggers labour contractions.
Furthermore, dates contain tannins, which are substances that have been shown to support contractions. They are also an excellent source of calories and natural sugar, both of which are essential for sustaining energy levels during labour.
6. No-calorie sweetener
Fructose, a naturally occurring sugar present in fruit, may be found in dates.
Because of this, dates are very sweet and also have a little caramel flavour. Due to the minerals, fibre, and antioxidants they provide, they make a fantastic, nutritious alternative to white sugar in recipes.
Making date paste, like in this recipe, is the ideal method to replace white sugar with dates. In a blender, combine dates and water to create it. As a general rule, date paste should be used in lieu of sugar in recipes.
For instance, if the recipe called for 1 cup of sugar, you would use 1 cup of date paste in its stead.
It is important to remember that despite dates’ [mfn]high fibre and nutritional content[/mfn], they still have a good amount of calories and are thus best ingested in moderation.
7. Simple additions to your diet
Dates are a very adaptable food and a delectable snack. They often go well with other things like soft cheese, nut butter, or almonds.
Dates may be used as a binder in baked products like cookies and bars since they are also quite sticky. As in this recipe, you can also mix dates with almonds and seeds to produce wholesome energy balls or snack bars.
Additionally, dates may be used for smoothies and muesli as well as salad dressings and marinades to sweeten them.
Dates should be consumed in moderation since they contain a lot of calories and are delicious. It is thus better to take them in moderation.
Conclusion
Dates are a fruit that is good for you to eat.
They include a lot of fibre, antioxidants, and minerals that may help with anything from better digestion to a lower risk of illness.
Dates may be included in your diet in a number of ways. They are often used as a natural sweetener in a variety of recipes. They are also delicious snacks.
The dried form of dates is the most common, but because they contain more calories than fresh fruit, it’s best to consume them in moderation.
Dates are a great addition to any diet since they are tasty and rich in nutrients.
