Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates are often associated with dessert. This nutritious fruit can offer some impressive
health benefits. Here are seven (7) ways dates fruit can be of importance to the body and simple ways to add this super fruit into our diet to improve our health.Date is a delicious snack that you can enjoy on their own or with nut butter, dates offer the following nutritional health benefits:
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| Date Palm tree |
1. Dates Are Rich in Antioxidants
Apart fro the fact that Date are rich in vitamin and mineral, its also very rich in health-protective antioxidants. A research conducted in 2019 found that dates are a good source of natural antioxidants, which can be used to manage oxidative stress-related illnesses.
Oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects. Dates are also rich in anti-inflammatory and antimicrobial compounds, which means they may also play a role in combating infectious diseases.
Another research study published in a 2017 study showed that dates contain many antioxidants, including carotenoids, polyphenols (e.g., phenolic acids, isoflavones, lignans, and flavonoids), tannins, and sterols. They also possess anti-fungal properties.
2. Rich In Nutrient
Three dates fruits provide about 200 calories, 54 grams of carbohydrates with about 5 grams of fiber, a gram of protein, and no fat. This portion also supplies smaller amounts of a wide range of nutrients, including B vitamins, vitamin K, calcium, iron, magnesium, potassium, zinc, and manganese. In other words, dates aren't simply sugar bombs or empty calories.
3. Improves Digestion
It is estimated that, three dates provide about 18% of the Recommended daily Intake (RDI) for fiber, which supports good digestive function. A study published in the British Journal of Nutrition in 2015 looked specifically at the impact of date consumption on the gut. Healthy men were randomly assigned to eat either seven dates per day or a control addition of a carbohydrate and sugar mixture for 21 days. After a 14-day washout period, the groups switched.
The Researchers found that while eating dates, the study recorded improvements in their bowel movement frequency and a reduced level of stool chemicals known to damage cells and trigger mutations that may lead to cancer.
If you've ever experienced constipation, you know how it can wreak havoc with your energy level and overall comfort. Dates can be a simple way to get things moving freely.
4. Heart Health and Blood Sugar Regulation
A Research study conducted in 2020 revealed that date fruit consumption on both blood fats and glycemic index. One hundred men and women with type 2 diabetes were randomly selected to eat either no dates at all or to add three dates daily for sixteen (16) weeks.
The date fruit eaters experienced significant decrease in total cholesterol and "bad" LDL. And HbA1c (a measure of blood sugar control over the previous two- to three-month period) did not change in the date eaters.
The study also suggested that dates fruit could potentially have a beneficial effect on lipid profile, especially in reducing total cholesterol and elevating HDL, because of the high polyphenolic content of dates. In addition, the research revealed that a low-moderate consumption of dates did not impact glucose levels because of dates' low glycemic index.
These research findings have significant impact because blood sugar regulation and heart health are closely connected. People with type 2 diabetes have a twofold increased risk of heart disease, including heart attack; cardiovascular disease is the top cause of death among people with type 2 diabetes.8
5. Brain Protection
Protective compounds in dates are also thought to help guard the brain. According to a paper published in 2016, dates have promising therapeutic potential against Alzheimer's disease due to their ability to combat inflammation and oxidative stress in the brain.9
6. Ease Natural Labor
Another potential benefit of date fruit applies specifically to pregnant women. A study conducted in 2020 looked at the impact of dates on labor and delivery.
The researchers made a review of previously published studies and came out with the conclusion that eating dates may reduce the duration of the active phase of labor, this is the stage during which the cervix dilates. It may also improve what health practitioners call "bishop score", a measure that rates the readiness of the cervix for labor. However, date consumption did not have an significant impact on the length of the first, second, and third stages of labor or the frequency of cesarean section.
7. Natural sweetener
Date fruits are a rich source of fructose, which is a natural type of sugar found in fruit. For this reason, date fruit are very sweet and also have a subtle caramel-like taste. They serve as a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants that they provide.
The best way to replace dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio.
For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste.
It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation.
