Dates have always been known for their therapeutic properties. No, doubt that people eat them mostly because they are delicious. According to research, the date palm originated in what is now Iraq, but Egyptians were known to have created a wine with dates far earlier.
Dates were transported to southwest Asia, Spain, northern Africa, and eventually to Mexico and California as a result of trade. It is still one of the most significant elements in Middle Eastern cooking today. While there are at least 30 different types of dates found around the world, they can be divided into three categories: soft, semi-dry, and dry, with the glucose, sucrose, and fructose levels determining the distinction. One of the most sought-after dates is grown in the Gaza Strip, where the fruit is renowned to be unusually red and sweet.
There are a lot of reasons why one should include dates in their diet. If you include it in your diet, you can be benefitted from a lot of health benefits. In this essay, we will attempt to educate you on the health benefits of dates as well as the nutritional marvel that it is. We'll also go through several date dishes that will help you incorporate dates into your diet.
Vitamins A, B6, and K are particularly abundant in dates. These vitamins help with bone development and eye health. They may, for example, aid in a healthy pregnancy and manage cholesterol levels. Dates also include calcium, iron, potassium, protein, manganese, magnesium, phosphorus, copper, and sulphur, which help improve general body function.
Dates are Extremely Nutritious
Dates have incredible nutritional value. The fruits are high in critical vitamins and nutrients that might benefit your overall health. Dates are also high in fibre and carbohydrates, making them one of the healthiest dry fruits.
Nutritional value per 100g of Dates
- 270-310 calories
- 5.1 g protein
- 0.4 g total fat
- Sodium – 2 milligrammes
- 656 mg potassium
- 75 g carbohydrate (dietary fibres and sugar)
- 80400 micromol of antioxidants
Dates have a high energy level, with 100g having approximately 314 kilocalories, making them an excellent source of energy. While it contains a lot of sweets (such as fructose and glucose), it also contains a lot of fibre and has a low glycemic index. This suggests that, even for diabetics, eating 2-3 dates at a time is a safe source of low-fat energy. One of the main benefits of dates is that they help with weight loss and blood sugar regulation diets.
Supports Regular Bowel Movements
Dates have a high fibre content, which can be quite beneficial to persons who suffer from health problems caused by irregular bowel movements. The results of a study conducted on a group of 21 test subjects revealed that eating dates daily for a week helped with regular bowel movements.
The people who didn't eat dates had problems with their bowel motions. When dates were consumed regularly, the concentration of ammonia in the stool was also dramatically reduced. As a result, it is safe to conclude that dates have an unrivalled impact on your total diet and health. They can help you maintain good gut health and live a healthy lifestyle.
Antioxidants in High Concentration
Antioxidants block the oxidation process. Thereby, it removes the harmful free radicals that can cause a lot of damage to your bodily cells. Oxidation is a concern because it damages your cells' structural and genetic integrity.
The strong antioxidant content of dates is well recognised. When compared to other dried fruits in the same category, dates have the highest antioxidant content. Antioxidants' value in your daily diet cannot be emphasised. Antioxidants abound in dates, including:
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Carotenoids
Carotenoids are well-known for their ability to minimise the risk of macular degeneration, which can be quite damaging to your ocular health. Carotenoids are also well-known for their cardiovascular benefits. The consumption of dates can assist promote better heart health, which is one of the most important challenges in today's health picture.
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Flavonoids
An antioxidant that can aid your body in several ways. Flavonoids are well-known for their anti-inflammatory properties as well as their proclivity for alleviating the symptoms of chronic disorders such as diabetes. Flavonoids are also good for your brain and help to reduce the chance of brain degenerative disorders like Alzheimer's disease. According to some research, flavonoids may help to reduce the risk of some types of cancer.
Acid is a well-known antioxidant that also has anti-inflammatory properties. It has a long history of lowering the risk of cardiovascular disease and also aids in the prevention of some cancers.
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Phenolic
Acid is a well-known antioxidant that also has anti-inflammatory properties. It has a long history of lowering the risk of cardiovascular disease and aids in preventing some cancers.
Enhances Brain Performance
Interleukin and other inflammatory cytokines can be exceedingly hazardous to your brain. Increased levels of IL-6 (Interleukin 6) have been linked to the onset of neurological diseases, including Alzheimer's. The presence of inflammatory markers is never a good indicator for your brain's health therefore it should be treated with caution.
Daily usage of dates has been found to help lower IL-6 levels, lessening the chance of developing brain degenerative disorders like Alzheimer's. In addition, an in-vivo investigation on mice found that including date palm in the diet lowers amyloid beta-protein activity, which can minimise the formation of plaques that can affect the brain. Plaques are extremely harmful and can cause cell death, resulting in serious illnesses like Alzheimer's.
The benefits of consuming dates regularly to your neural health are numerous. They can help you improve your brain's overall health while also preventing degenerative disorders like Alzheimer's. The study also found that eating dates can aid with anxiety disorders, as well as improving memory and learning.
Natural Labor is Facilitated
Pregnant women who consume dates regularly have a better probability of giving birth naturally. Cesarean deliveries have problems that are hazardous to women who are giving delivery. Eating dates in the latter weeks of pregnancy can make the entire birth process go more smoothly.
According to studies, including dates in a pregnant woman's daily diet can reduce the pressure exerted while attempting to deliver the baby.
The specific chemicals present in dates appear to have the ability to minimise the demand for oxytocin during pregnancy, resulting in these effects. By attaching to the receptors, these chemicals successfully replicate the effects of oxytocin, allowing for healthy contractions during labour. Dates also contain a high tannin content, which aids in the facilitation of labour contractions.
Enriches Your Skin
Dates are a great alternative to the toxic chemicals found in many skin care products. Dates' high vitamin C and vitamin D content ensures that your skin gets all of the nutrients it needs to stay healthy and bright. Vitamins C and D help to retain your skin's elasticity, which can be difficult to maintain as you get older.
Dates may potentially have anti-ageing properties. They may help to avoid the buildup of melanin in your body, which could contribute to skin problems. However, a concrete study is scarce in this area. Hormones are known to play a significant impact on skin ageing and appearance. Date palm kernel extract is reported to include phytohormones with anti-ageing properties. The extract may also assist with wrinkles. Dates can also help you maintain a healthy melanin balance in your skin. They lower the amount of melanin that gets deposited in different places.
Helps with Hangovers
Most millennials today miss a lot of work because they drank the day before. There are several products on the market that might help you recover from the effects of an alcoholic hangover. Although it hasn't been proven definitively, there have been numerous reports of soaking dates helping to alleviate the effects of inebriation and hangovers.
The date should be peeled gently and soaked in water overnight for best effects and consumed the next morning. Date palm extracts have also been known to be added to beer in numerous indigenous societies to decrease the intoxicating impact. Taking a few dates after the party will help you get ready for the days ahead.
Strengthens Your Nervous System
Your nervous system is essentially a communication network that keeps your body running smoothly. Because neurological issues can affect numerous sections of the body at the same time, they are extremely harmful.
Dates are high in potassium, a nutrient that is essential to your brain health. Potassium-rich foods make it easier for nerve cells to communicate with one another. Dates' low sodium content lowers your chances of developing hypertension, which protects your nerves from the effects of high blood pressure.
Aids in the Treatment of Diabetes Mellitus
Diabetes Mellitus is one of the world's most common diseases. Synthetic drugs are used to treat diabetes, along with a combination of oral medications and insulin supplementation.
Dates can stimulate insulin production and contain several qualities that can assist limit the pace of glucose absorption from the intestine. This can help to reduce the risk of diabetes significantly. Reduced glucose absorption will result in lower blood glucose levels, which is advantageous for diabetics. The exact method through which dates help to lessen the effects of diabetes is still being researched.
Encourages Bone Health
If you have bone problems, dates can be one of the most crucial vitamins you can add to your diet. Dates are high in micronutrients like selenium, manganese, magnesium, and copper. These micronutrients aid in the growth and development of your bones. The vitamins in dates are also helpful in the treatment of bone ailments, including osteoporosis. As a result, including dates in your diet is highly recommended for stronger bones.
Dates come in a variety of shapes and sizes, and as you've read above, they're highly nutritious. Not all dates have the same appearance or flavour. This fruit comes in a variety of kinds that can be found all over the world. These types are all beneficial, although they differ primarily due to their origin country.
The following are the many kinds of Dates:
- Medjool — This variety is Moroccan in origin. They are huge and tasty. They have a toffee-like taste to them.
- Yellow dates are also known as Barhi. This particular type is indigenous to Iraq. They have a softer texture and thicker meat.
- Dayri — These dates are long, slender, and dark in colour.
- Halawy - These are little and wonderfully tasty.
- Deglet Noor - These are among the best Tunisian and Algerian types. They're not overly sweet and are semi-dry.
- Hayani — This is an Egyptian variety. These dates are soft and range in colour from crimson to black.
- Migraf – These dates are quite popular in Yemen's south. They are big and amber in colour.
- Iteema is an Algerian fruit that is highly sweet. They are large and oblong.
- Medjool is said to be the most delicious and nutritious of all of them. It is the most prevalent black date kind. They're high in antioxidants and fibre, and they're also high in potassium.
Dates are delicious and nutritious fruit to include in your diet. They're high in a variety of minerals, fibre, and antioxidants, all of which can help with everything from digestion to illness prevention. There are multiple ways to eat dates. They are used as a natural sweetener in a variety of cuisines. They're also delicious as a snack. Dates are easiest to come by in dried form. They have a high calorie content and should be consumed with thought. But above all, they are both nutritious and delicious.
Dates can be consumed as a snack in a variety of ways. It is often served with other meals like almonds and soft cheese. It is quite a bit sticky, which makes them ideal for use as a binder in baked goods like cookies. You can also make nutritious snack bars or energy balls by combining dates with almonds and seeds. Dates can also be used to sweeten sauces like salad dressings and marinades, as well as blended into smoothies and oatmeal.
What Are The Best Date-Eating Techniques?
You can eat them filled as a snack. Remove the pits from the dates and combine them with walnuts, almonds, cashews, and pecans for a tasty snack. You can also add diced dates to your cereal for breakfast. Dates, tuna or chicken salad, and other veggies are wrapped in dates. Dates can be diced and served with frozen vanilla yoghurt.
The most basic method of eating dates is to eat them raw. You can also soak dry dates to rehydrate them before eating them. Date syrup also works wonderfully. It possesses antibacterial properties that are thought to be superior to those found in honey. The two most prevalent types of dates on the market are fresh and dry dates. They are unique in their own right.
Dry Dates vs. Fresh Dates
Dates are soft when they're new, and they're tougher when they're old. They have a lower moisture content than fresh dates. We can also find fresh dates that have been dried. These are delicate, fresh dates that have been dried over time.
Fresh dates are fairly similar to dry dates in terms of nutritional value. They are, however, not the same as dried dates. Dried dates contain twice as many carbs as fresh dates. They are also a higher fibre source. Fresh dates have more vitamin C than dried dates, but dried dates have more calcium and iron.
Frequently Asked Questions
Is it true that date is a nut?
The date is a fruit, not a nut, that grows on the date palm tree.
I'm not sure how many dates I should consume in a day.
3–To 5 dates each day should suffice. When ingested in the recommended amounts, these nutrient-dense fruits may help to enhance immunity.
What are the advantages of drinking milk with dates?
You'll get all of the benefits of the dates stated above, plus the bonus of calcium. This could be an excellent diet for promoting growth and maintaining good health.
Is it okay if I consume dates with my tea?
Keep in mind, though, that 100 grammes of dates contain approximately 60 grammes of sugar. As a result, make sure your tea doesn't contain any added sugar.
Is it OK to eat dates if you have diabetes?
Dates have a lot of sugar in them. These are, nevertheless, natural sugars. Dates are also high in fibre, which is beneficial to diabetics. However, in this situation, consult your health care practitioner before eating dates.
Is it healthier to consume an odd number of dates?
This is simply the placebo effect at work. Dates, when consumed in moderation, can be beneficial.
Is it possible to consume dates daily?
Dates are both tasty and healthy. They are high in minerals, vitamins, and fibre.
How many dates should I eat if I'm trying to get rid of constipation?
There isn't a specific figure. However, if you eat a regular amount of dates every day, you may not experience constipation in the first place.
What are the advantages of jujube dates in terms of health?
Chinese dates are sometimes known as jujube dates (or red dates). They aid in the treatment of insomnia and anxiety. They also help to boost immunity and improve liver function.
Is it possible to eat dates on an empty stomach?
There are numerous advantages to eating dates on an empty stomach. Dates are high in potassium and calcium, which assist to keep blood sugar and blood pressure in check. It also boosts your energy levels.
Is it okay for me to drink water after eating dates?
Yes, but only after an hour has passed since your last meal. Drinking water just after eating any fruit can deplete the enzymes in the colon, which are necessary for digestion.
Is it okay for me to eat dates after a meal?
Yes, dates can be consumed after a meal. Dates are a good source of fibre. Fibre slows digestion and keeps blood sugar levels in check (25).
Is it true that dates create gas?
Unless someone is sensitive to dates' high fibre content, they normally don't produce flatulence. Dates contain sugars that might cause flatulence.
Is it possible to soak dates in water overnight?
Dates can be soaked in water overnight. However, there is no evidence that this procedure is effective or ineffective.
Do dates that have been dried go bad?
Dried dates have a longer shelf life than other fruits when stored correctly at room temperature. Place dried dates in hot water for 10 minutes to bring them back to life.
Is it true that dates contain sugar?
Dates have a lot of natural sugars, yet they don't raise blood sugar levels much. It's important to mention that if you have diabetes, you should talk to your doctor before including dates into your diet. For diabetics, the date is an excellent substitute.
Dates are one of the fruit's richest sources of fructose, a natural sugar. As a result, the date is extremely sweet and has a caramel-like flavour. Dates are a fantastic substitute for white sugar since they contain nutrients like fibre and antioxidants. Dates are a healthy substitute for sugar and jam. A moist date contains 20 calories, while a dry date contains 15 calories.
References
- https://www.health.com/nutrition/groceries/health-benefits-dates
- https://www.tasteofhome.com/article/health-benefits-of-dates/
- https://www.healthline.com/nutrition/medjool-dates#nutrients
- https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html
- https://www.healthifyme.com/blog/benefits-of-dates
