8 Proven Health Benefits of Dates.
You can tell whether or not dates are dried based on their appearance. A wrinkled skin indicates they are dried, whereas a smooth skin indicates freshness.
Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Medjool and Deglet Noor dates are the most commonly consumed varieties.
1. Very Nutritious: Dates have an excellent nutrition profile.
Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits such as raisins and figs.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.
2. High in Fiber
Getting enough fiber is important for your overall health.
With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fibre intake.
Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool.
3. High in Disease-Fighting Antioxidants
Dates provide various antioxidants that have a number of health benefits to offer, including a reduced risk of several diseases.
Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease.
4. May Promote Brain Health
Eating dates may help improve brain function.
Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s.
Additionally, animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain.
5. May Promote Natural Labor
Dates have been studied for their potential to promote and ease late-term labor in pregnant women.
Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. They may also be helpful for reducing labor time.
6. Excellent Natural Sweetener
Dates are a source of fructose, which is a natural type of sugar found in fruit.
For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for White sugar in recipes due to the nutrients, fiber and antioxidants that they provide.
The best way to substitute 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.
7. Other Potential Health Benefits
Dates have been claimed to have a few other health benefits that have not yet been extensively studied.
- Bone health: Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis
- Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber and antioxidants. Thus, eating them may benefit diabetes management.
8. Easy to Add to Your Diet
Dates are incredibly versatile and make a delicious snack. They are often paired with other foods, such as almonds, nut butter or soft cheese.
Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and bars. You can also combine dates with nuts and seeds to make healthy snack bars or energy balls, as in this recipe.
The Bottom Line
Dates are a very healthy fruit to include in your diet.
They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease.
There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack.
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