Food & NutritionHealth

8 Proven Health Benefits of Dates

,Dates are the fruit of the palm tree, grown in many tropical regions of the world. Dates have become quite popular in recent years.

Almost all the dates sold in Western countries are drYou can tell if the dates are dry based on their presence. Wrinkled skin indicates that they are dry, while a smooth skin indicates freshness

Depending on the variety, fresh dates are quite small in size and colors range from red to bright yellow. The most used types are the dates of the Medjool and the Daggett Light.

Dates chew with sweet taste. They are also high in some important nutrients and have different benefits and uses.


This article will discuss the 8 health benefits of eating dates and how to incorporate them into your diet.

1. Very Nutritious


Dating has a great nutrition profile.

since they are dry, their calorie content is higher than most fresh fruits. The caloric content of dates is similar to other dried fruits, such as raisins and figs.

Most of the calories in the dates are come from carbohydrates. The rest are in very small quantities of protein. Despite their calories, dates contain a significant amount of fiber, as well as some important vitamins and minerals.

3.5 ounces (100 grams) of serving provides the following nutrients:

  • protein: 0.17 g
  • vitamin B-6: 0.012 milligrams (mg)
  • iron: 0.07 mg
  • magnesium: 3 mg
  • potassium: 47 mg
  • calories: 20
  • total fat: 0.03 grams (g)
  • total carbohydrates: 5.33 g
  • dietary fiber: 0.6 g
  • sugar: 4.5 g

Dates are also high in antioxidants, which can be helpful in their many health benefits.

2. High in Fiber

You should get plenty of fiber for your overall health.


With about 7 grams of fiber in 3.5 ounces of service, your diet also includes palms to increase your fiber intake.


Fiber can help improve your digestive health by preventing constipation. It promotes the intestinal motility of the intestines, assisting in the formation of stools.


In one study, 21 people who ate 7 palms per day for 21 days experienced improved bowel movements and increased bowel movements when they did not eat palms.


In addition, fiber available to date can be beneficial for controlling blood sugar. Fiber slows digestion and can help prevent blood sugar levels from rising after eating


For this reason, dates have a low glycemic index (GI), which determines how quickly your blood sugar rises after eating a specific diet.

3. High in Disease-Fighting Antioxidants 

Dates provide various antioxidants that offer numerous health-related benefits, reducing the risk of multiple diseases.


Antioxidants protect your cells from free radicals, which are unstable molecules that can cause harmful reactions in your body and cause disease.


Compared to similar fruits, such as figs and dried plums, palms have the highest antioxidant content.


Here is a review of three most potent antioxidants in history:


    • Flavonoids: Flavonoids are powerful antioxidants that can help reduce inflammation and have studied their ability to reduce the risk of diabetes, Alzheimer’s disease and some types of cancer .
    • Carotenoids: Carotenoids are used to promote heart health. Are proven and can also reduce the risk of eye-related disorders, such as macular degeneration .
    • Phenolic acid: Known for its anti-inflammatory properties, phenolic acid can help reduce the risk of cancer and heart disease.


3. May Promote Brain Health

Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s.


Additionally, animal studies have shown date are helpful for reducing the activity of amyloid beta proteins, which can make plaques in the brain.


When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease.


One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviors, compared to those that did not eat them.


The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids.


5. May Promote Natural Labor

Pregnant women have been studied to date for their ability to promote late labor and ease.


Eating these fruits in the last few weeks of pregnancy can promote cervicalization and reduce the need for stimulating labor. They can also help reduce labor time.


In one study, 69 women who ate 6 palms daily for 4 weeks before their due date were 20% more likely to go into labor naturally and were in labor for less time than those who did not eat Them.


Another study on 154 pregnant women reported that people who ate palm tended to favor fewer people than those who did not ate.


A third study found similar results in 91 pregnant women who ate 70-76 grams of palm daily from the 37th week of pregnancy. They worked for an average of 4 fewer hours a day than those who did not eat palms.


Although eating histories help to promote labor and reduce the duration of labor, further research is needed to confirm these effects.


Possibly the role dates in pregnancy are due to compounds that are linked to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Oxytocin is a hormone that causes labor stress at birth


In addition, dates contain tannins, which are compounds that have been shown to help ease contractions. They are also a good source of natural sugar and calories, which are essential for maintaining energy levels during labor.


6. Excellent Natural Sweetener


Dates are a source of fructose, a natural form of fruit sugar.


Because of this, palms are very sweet and have a similar flavor to caramel. They make white sugar a great healthy alternative to recipes because of the nutrients, fiber and antioxidants provided.


The best way to substitute palm for white sugar is to make palm paste in this recipe. It is made by mixing dates in water in a blender. One rule of thumb is to replace sugar with a 1: 1 ratio to date paste.


For example, if the recipe requires 1 cup of sugar, you will replace it with 1 cup of history paste.


It is important to note that although dates are high in fiber and nutrients, they are still high in calories and are best used in moderation.


8. Other Potential Health Benefits


History has claimed that they have some other health benefits that have not been studied extensively yet.


  • Dates contain: a variety of minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their ability to avoid bone-related conditions such as osteoporosis..


  • Blood Sugar Control: Dates are capable of helping blood sugar lowering their blood pressure. Therefore, eating them can benefit diabetes manageme.


Although these potential health benefits are relevant, further human studies are needed before concluding.

8. Easy to Add to Your Diet

The dates are incredibly versatile and make delicious breakfast. They are often added to other foods such as almonds, nut butter or soft cheese.


Dates are also very sticky, which makes them useful as binders for baked goods, such as cookies and bars. You can also pair dates with nuts and seeds to create a healthy snack bar or energy ball, as in this recipe.


What’s more, you can use palm to sweeten dates, such as salad dressings and marinades, or mix them in smooth and oatmeal.


It is important to note that palms are high in calories and their sweet taste makes them easy to eat. For this reason, they are best used in moderation.


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