7 Proven Health Benefits of Dates

Dates are one of nature's sweetest treats. Dates are chewy fruit of the date palm tree . They are also known as Phoenix dactylifera. These delicious fruits are known to have come from Iraq, however Egyptians were known to have made wine with dates a lot earlier as well.  

Institute of Medicine recommends an intake of 25-38 grams of dietary fiber per day and dates fruit are also considered a great source of dietary fiber. Moreover these delicious fruits are also packed with a few essential nutrients like calcium, iron, potassium, sulfur, phosphorous, copper, magnesium, and manganese which are all beneficial for our health. 

Dates are also rich in natural sugars, containing about 60% to 70% which is provided in the form of glucose and fructose. Although it is sugar, this is considered healthy, in fact many experts recommend adding this if you are following Keto diet.

According to a research the natural sugar present in date helps break down and provide energy without causing a significant increase in blood sugar levels in the body (during pregnancy). [1]

In this article we will discuss 7 health benefits of eating dates and also find how you can incorporate them into your diet.

Nutrient Fact Of Dates

Here's the nutrient Containt for one date (7 grams):-

• Calories: 20
• 0 gram of fats
• 0.14mg of sodium
• 5.3 gram of carbohydrates
• 0.6 gram of fiber
• 4 gram of sugar
• 0.2 gram of protein

Health Benefits of Dates:-

1. High in Fiber

Dates are great source of soluble dietary fibers, especially pectin. Fiber not only keeps you fuller but is also important for your overall health.

Moreover the soluble and insoluble fiber content in date fruits helps to clear up the gastrointestinal system, improve digestion and reduce the risk of constipation in the system, It also promotes regular bowel movements by contributing to the formation of stool. [2]

Moreover the dietary fibre that are present in date may helps protect the colon mucous membrane from cancer-causing chemicals binding to the colon.

2. May Promote Brain Health

Dates are not only known for its fiber, moreover they are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid which keep your brain healthy.

According to a study the antioxidant present in date not only protect the brain but also inhibit the progression of Alzheimer's disease. [3]

Moreover they are also choked with Potassium that helps in increasing the speed of the brain. Potassium also controls the blood pressure levels and the heart rate of the body, thereby preventing heart diseases.

Also Read: 10 Beat Brain Food To Boost Your Memory And Focus.

3. Promote Heart Health

There's no doubt that heart diseases are ranking on the top, and treating it may be tough, but you can prevent it simply by adding dates in your diet.

Dates improve your overall heart health by reducing the LDL (bad) cholesterol in the blood. Further they are also known as an excellent source of potassium, an essential mineral responsible for maintaining fluid and electrolyte balance in the body. 

Many researches also state that a diet rich in potassium helps to lower blood pressure, maintain cardiovascular health and reduces the risk of stroke. What's more is that they are also high in various phytochemicals which may also help protect against heart disease.

Also Read: Food For Healthy Heart That Will Help You Live longer.

4. Promote Strong Bones

When it comes to bone health, the first mineral that comes to mind is calcium. Date might help you with strong bones and healthy teeth. 

Dates are not only great source of calcium but also provide a handful of other amazing minerals like magnesium, copper, phosphorus, potassium which play an important role in preventing bone-related conditions like osteoporosis and arthritis.

According to a research consuming magnesium from food sources, rather than from supplements, is preferred as it reduces the risk of toxicity. Furthermore, the iron from dates helps supply healthy bone marrow stores.

Also Read: Top 9 Calcium Rich Food To Add In Your Diet.

5. Very Nutritious

Despite the small size dates are one of the most popular fruits packed with an impressive list of phyotnutrients, vitamins, and minerals that are essential for normal  functioning of body.

They are an excellent source of vitamins like thiamin, vitamin A, vitamin K and riboflavin. Further they are also rich in minerals like calcium, iron, phosphorus and magnesium and many more..

Here's the nutrition contain for 3.5-ounce (100-gram) serving for dates.

• Potassium: 20% of the RDI
• Magnesium: 14% of the RDI
• Copper: 18% of the RDI
• Manganese: 15% of the RDI
• Iron: 5% of the RDI
• Vitamin B6: 12% of the RDI

6. Provides Energy

Dates are an excellent source of minerals, that content natural sugars such as sucrose, glucose and fructose. That help in energizing your body. 

Moreover dates are high in carbohydrates. Which makes them a great source of energy for the human body. According to a study published in the International Journal of Food Sciences and Nutrition suggests that dates are rich in essential nutrients that  may help you regain your energy immediately. [4]

Consuming dates regularly can help in strengthening your bones, thereby achieving a healthy bone. Consuming a handful of dates every day will also supply the required sugars, along with other nutrients .[5]

7. Regulates Blood pressure

Blood pressure can be challenging to manage, however dates might do the magic on your blood pressure too.

Dates are an excellent source of potassium - a mineral that plays a significant role in maintaining normal blood pressure. Dates may also help to stabilize blood sugar levels and balances the effect of sodium in your diet, thereby reducing blood pressure. Thanks to the fiber that is present in dates.

If you are finding how to lower your blood pressure simply try adding dates in your diet. The nutrients present in diet might surely work to lower your blood pressure.

Also Read: 6 Superfood Which Could Assist To Decrease Your Blood Stress.

How to add dates: 

Here are 6 simply way to add dates in your diet.

• Make a date shake
• Add then in your next baked good
• Toss them in a Salad
• Add them in trail mixer
• Healthy date dessert
• Use them in Cereals

A Word From Healthyngreat

Dates are one of the best superfood that you can add in your daily diet. They're not only great source of vitamin and mineral but also a great natural sweetner that you can use to replace it with regular sugar.

These 7 Proven Health Benefits of Dates will surely energize you to add more of this delicious stuff. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

Stay healthful

Live satisfied