Dates are one of the most commonly consumed fruits in the world. They are available all year round and are easily accessible. These days, they are found in supermarkets as well as grocery stores. There are different types of dates which include:
• Medjool dates – This is the most common type of date. It is also known as “Egyptian Date”. It is rich in fiber, vitamins and minerals.
• Deglet Noor dates – These are considered to be the best dates in the market. They are large, plump and juicy. They contain more potassium than any other variety of dates.
• Khalas dates – These are dried dates with a hard shell. They are extremely nutritious and good source of iron.
• Barhi dates – These are smaller than the khalas dates. They are usually used in cooking.
• Deglet Nour dates – These are medium-sized, thin and shiny. They are often eaten raw or cooked.
• Sultan dates – These are the smallest and reddest dates from a common variety of middle eastern Palm tree. They are mostly used in baking.
Health Benefits of Dates
1) Increases Energy Level
140 grams of Dates contain 391 calories. They also contain 91 grams of natural sugar which your body requires. You get a boost of energy when you consume them.
2) Dates Contain Essential Vitamins
Measured against Percent Daily Values based a 2000 calorie diet, Dates contain Vitamin A 2%, Thiamin 5%, Riboflavin 5%, Niacin 10%, and Vitamin B6 14%.
3) Protects Against Cancer
Cancer cells grow rapidly and multiply uncontrollably. Therefore, they require a lot of nutrients to support their growth. Dates are rich in antioxidants which protect against free radicals. Free radicals are harmful chemicals produced by our bodies that attack healthy tissues. Consumption of dates can neutralize them and stop them from causing various types of cancer.
4) Improves Digestion & Helps in irregular bowel movement
Dates are high in soluble fibers. Soluble fiber dissolves in water and forms gel like substance. This makes it easier for the digestive system to digest food. It improves digestion.
5) Boosts Immunity
Antioxidants present in dates are great for boosting immunity. They help fight off infections and boost the immune system.
6) Promotes Weight Loss
Dates are low in calories and are packed with essential nutrients. They are an ideal choice for weight loss diets because they do not add bulk to the stomach.
7) Good Source Of Iron
Iron is needed for proper functioning of the brain and red blood cells. It is also required for production of hemoglobin, which carries oxygen throughout the body. Lack of iron causes fatigue, weakness and poor concentration.
8) High In Potassium
Potassium is vital for maintaining normal heartbeat and fluid balance in the body. It is also important for nerve function.
9) Enhances Memory
Studies show that eating dates regularly can improve memory. This is probably because they contain magnesium, which is known to enhance learning ability.
10) Reduces Cholesterol
A study conducted at the University of California showed that consuming dates every day reduces cholesterol levels in the blood.
11) Known for their high concentration of antioxidants
Antioxidants are substances that prevent damage caused by free radicals. Dated fruits are very rich in antioxidants.
12) Reduces interluekin 6 and risk of Alzheimer's
Interleukins are proteins that regulate cell functions. Interleukin 6 is one such protein that plays a role in inflammation. Studies show that regular consumption of dates helps reduce the level of IL-6 in the blood.
13) Higher chance of delivering by natural labor
One study found that women who ate dates daily had a higher chance of delivering naturally than those who did not eat dates.
14) Great For Skin Health
Dates are loaded with Vitamin B complex and minerals such as potassium, copper and zinc. These are all essential for skin health. If you have a sweet tooth, try some dates instead of white sugar. You will enjoy a healthy accumulation of melanin. Healthy digestion promoted by dates maintain an excellent skin for you and prevent health issues.
15) Treats Constipation
Constipation is usually caused by lack of fiber in the diet. Dried dates are a great source of dietary fiber. Consuming dried dates daily can prevent constipation. Consume a handful of dates to maintain your digestive health. Substitute fresh dates for white sugar. Try dates along with fresh fruits.
16) Beneficial against microbes such as E-coli and pneumonia
A study revealed that extracts of dates had active resistance against harmful bacteria.
17) Increases natural production of insulin
Daes naturally increase the production of insulin. It contains properties that help to reduce the absorption of glucose. It reduces blood sugar levels. Thus, it helps to reduce the risk of diabetes. Include dates in your daily diet.
18) Phenolics and flavonoids in dates reduces inflammation
Your body uses inflammation as a defense mechanism to fight against trauma and malfunctions of the body. Inflammation can trigger a long list of disorders and diseases. Dates contain essential properties that reduce inflammation.
19) Helps kidneys to stay healthy
Study conducted using Ajwa Dates from West Asia reveled that it can actively reduce the lesions caused by kidney disorders. Dates help to moderate plasma and creatinine in the kidney. It improves the health of kidneys.
20) Flavonoids and Amino acids in Dates Improves sperm count and sexual libido
Dates contain vitamins, minerals and antioxidants vital for improvement of male fertility. It improves sperm count, sexual libido and prostrate health. Date extracts have been found to have positive effects on male sperm motility and sexual stamina. Reduce your sugar content and add dates along with nutritious fruits to maintain your sexual health.
21) Micronutrients in Dates help in development of bone health
Dates are high in calcium, iron, zinc, potassium, phosphorus, folate, vitamin B6, niacin, riboflavin, thiamine, pantothenic acid, biotin, vitamin C, vitamin E, magnesium, copper, manganese, selenium, phosphorous, and fiber. Dates are great for bone health because they contain minerals that help strengthen bones.
22) Potassium in Dates is Beneficial for neurological health
Nervous system is the communication network that keeps our bodies functioning. High amounts of potassium helps reduce the chances of having neurodegenerative diseases.
23) Low Sodium in dates reduces risk of hypertension
Low Sodium content in dates reduces the chances of hypertension. It helps to maintain the health of your nerves and tissues and cells.
24) Vitamin C and D in dates nourishes skin
Dates contain a high concentration of Vitamin C and D. It ensures that your skin gets the nourishment it requires to stay healthy and shine.
25) Maintains melanin in skin
Dates reduce the chance of melanin from forming deposits in various parts of your skin.
26) Prevents ageing
Micronutrients and antioxidants in Dates prevent premature ageing among many other potential health benefits.
27) Iron in dates improves blood flow and stops hair loss
Iron content in dates help to stop hair fall. Iron is beneficial for your hair. It maintains smooth blood flow to your scalp. Oxygen flow to your scalp improves growth of new hair.
28) Tribals use date palm extracts to reduce intoxication effect
Soaked dates have been traditionally used by tribals to reduce the effects of hangover from alcohol. Gently peel the dates and soak it in water. Have a few soaked dates in the morning after. Try adding dates extracts to your beer to reducing the intoxication effect. Have a few dates after a party night to wake up with energy the next morning.
29) Great natural alternative to Vitamin supplements
Dates are rich in Vitamin B1, B2, B3 and B5. Dates are a great source of vitamins that maintain optimum health of your body. You may not require vitamin supplements when you regularly consume dates.
30) Vitamin A in dates reduces risk of night blindness
Dates are rich in vitamin A, so they help prevent night blindness. Use them regularly to avoid this problem.
31) High Iron in dates helps with anemia
Iron deficiency causes anemia. Anemia is a condition where there is not enough red blood cells in the bloodstream. Dates are an excellent source of iron. They also contain many other vitamins and minerals. They're great for your digestion. Make them into energy balls and consume them as healthy snacks to give you an energy boost.
32) Protects Against Heart Disease and Maintains Heart Health
Heart disease is one of the leading killers in the world today. Dates are rich in vitamin E, which helps protect against heart diseases. Iron and other natural antioxidants in dates also reduce bad cholesterol and prevent cardiovascular diseases and many other chronic diseases. We recommend daily consumption of dates as part of your balanced diet.
33) Maintains Healthy Teeth And Gums
Dates are packed with nutrients like iron, calcium, phosphorous and potassium. These are all necessary for maintaining strong teeth and gums. Remember that dates contain rich nutrients. You will certainly enjoy its chewy texture.
34) Helps Prevent Stroke
High blood pressure is one of the leading causes of stroke. By consuming dates regularly, you lower your chances of having a stroke. High-calorie content diet such as animal food and processed food have been found to trigger harmful reactions in your body. Follow a healthy lifestyle and remember to add a dates per day to your portion control and enjoy its enormous health benefits.
35) Boosts Brain Function
Dates are a great source of antioxidants. Antioxidants protect the brain from oxidative stress. Oxidative stress occurs when oxygen molecules react with certain substances in the body.
36) Stabilizes Mood
Dates are an excellent natural mood enhancer. They increase serotonin level in the brain. Serotonin is a neurotransmitter that controls feelings of happiness and sadness.
37) Improves Sleep Quality
Dates improve sleep quality by reducing anxiety. Anxiety disrupts sleep patterns.
Nutrition of Dates