Dates, the fruit obtained from date palm trees, are mainly grown in arid regions, such as the Middle East and parts of California. They can be eaten fresh or dried, representing an essential nutritional contribution since they contain neither fat nor cholesterol.
In addition, these fruits provide the body with nutrients that help increase energy and calm hunger. So, next, we talk about the properties that contribute to health.
Contents
The nutritional content of dates
- Dates are rich in antioxidants, such as vitamins A, C, and E. They also contain B vitamins, such as B1, B2, and B3.
- They are also essential sources of minerals, especially potassium and magnesium, and others, such as calcium, copper, zinc, selenium, phosphorus, calcium, iron, and sodium. All this is evidenced in this study published in Critical Reviews in food science and Nutrition in 2008.
- They are an excellent source of dietary fiber, providing about 12 grams per cup, as this research published in the Journal of the American College of Nutrition points out. Therefore, it can help to avoid constipation and reduce blood cholesterol.
- One cup of dates contains just over 100 grams of carbohydrates, approximately 30% of the daily carbohydrate recommendations (225-325 grams) for a moderately active adult. They are the primary source of energy for the body.
Benefits of consuming dates
Cardiovascular health
Dates are free of cholesterol and contain very little fat. In addition, as already mentioned, they are rich in vitamins, minerals, and antioxidants, so they could help regulate lousy cholesterol levels.
Eating these fruits may be beneficial for fighting or preventing heart disease because their fiber is insoluble, binds fat and cholesterol, and carries them out of the body. And this is indicated by this study published in the International Journal of Pharmacology and carried out in animals, which is why, for the moment, more research is necessary.
Digestive system
They take care of the digestive system due to their soluble and insoluble fiber content and different types of amino acids. Dates have fiber, about 6% of the recommended daily intake per cup.
Thus, thanks to their properties, they help relieve constipation, as this article published in the Journal of medicinal food points out, confirming their use in traditional Tunisian medicine. You can leave them to soak in water overnight; in the morning, you should drink the water and the soaked dates.Power source
Dates are great energy boosters, as they contain natural sugars like glucose, fructose, and sucrose, but they don’t spike blood sugar levels due to their low glycemic index.
Likewise, they have a high iron content. They help reduce anemia, as it helps to increase the hemoglobin level in the blood, as evidenced by this research published in the Bali Medicinal Journal. It is essential to remember this because one of the common symptoms of anemia is tiredness.
Nervous system
Since this fruit is rich in potassium and low in sodium, it can help regulate the nervous system. Additionally, adequate potassium intake may reduce the risk of stroke.
Consuming one to three dates a day could help prevent nervous disorders such as anxiety or mild depression. In this way, certain more severe mood disorders could be contained long-term.
Other benefits
In addition, dates can be effective for other health problems:
- They are antioxidant foods that help prevent aging and stress states.
- They have anti-inflammatory properties in the body that can improve some types of pain. And this is shown by this study published in the International Journal of Clinical and experimental medicine.
- Thanks to their flavonoid content, as the study just mentioned, dates could help reduce the risk of diabetes.
- Thanks to their fiber content, they are a very satiating food.
How to incorporate dates into the diet?
Another of the significant advantages of dates is that they are very versatile and can be included in many ways in the diet. They are usually eaten for breakfast or as a snack.
Their texture also makes them an ideal food to enhance the flavor of baked goods or cereal bars. They can even prepare sauces, salad dressings, and smoothies.
In short, as you have seen, dates are a tasty and healthy fruit, and they provide a good dose of energy thanks to their multiple beneficial properties for the body. What are you waiting for to try them and include them in your diet?