12 Nutritional and Health Benefits of Dates

Dates are the fruit of the palm tree called date palm. There are many varieties of dates. The most popular type of dates is the Medjool date which is found in the United States. Dates are deep brown in color. As they have a sweet flavor, they are a favorite of many people. Instead of having sugar, you can have dates to satiate your sweet tooth. There are plenty of health benefits of dates as they are rich in nutrients. You can use dates in various dessert recipes and protein shakes. They are one of the healthiest snacks that you can have every day.

Nutritional Value of Dates

Dates are extremely nutritious. They are a great source of essential vitamins and minerals. Dates contain Vitamin B6, niacin, Vitamin A, and Vitamin K that the body needs to function properly. They are one of the best sources of iron that is needed for hemoglobin production. Apart from iron, dates are rich in potassium. They also contain calcium, magnesium, manganese, phosphorus, and selenium.

They are rich in dietary fiber which plays an important role in keeping the body healthy. Dates also contain various antioxidants that protect the cells of the body from free radical damage. As dates are a nutrient-dense food, there are plenty of health benefits of dates.

Health Benefits of Dates

You will surely incorporate dates into your diet after knowing the wonderful health benefits of dates.

1. Lower cholesterol

One of the most important health benefits of dates is that they lower cholesterol. If there are high levels of LDL cholesterol in the body, it can damage arteries and cause heart diseases. Therefore, it is important to keep the cholesterol levels in check. Dates contain beta-glucan, a soluble fiber that is effective in reducing LDL or bad cholesterol in the body. If you want to achieve healthy levels of cholesterol in your body, you should start having dates. The beta-glucan fiber in dates will reduce high levels of cholesterols and keep you healthy.

2. Good for bone health

Dates can improve bone health to a large extent. They can prevent osteoporosis as they contain essential minerals such as calcium, selenium, manganese, magnesium, copper, and phosphorus. All these minerals are important for keeping your bones healthy. As dates are rich in Vitamin K, they are good for your bones. Vitamin K is a natural blood coagulant that helps in metabolizing your bones. If you incorporate dates into your daily diet, your bones will stay strong and healthy.

3. Regulate blood pressure

One of the most popular health benefits of dates is that they help in regulating blood pressure. Dates contain potassium which plays an important role in lowering blood pressure levels. Potassium deficiency can also result in kidney stones. As dates are rich in fiber, they can stabilize blood sugar levels. It counteracts the effects of sodium in your everyday diet. In this way, dates lower blood pressure. The fruit also contains magnesium which plays an important role in relaxing the muscles of your heart and blood vessels, thereby lowering blood pressure.

4. Good for brain health

Dates can promote your brain health and reduce the risk of neurodegenerative diseases. They protect the brain against inflammation and oxidative stress. Older individuals who consume dates daily display better cognitive performances. Dates can prevent Alzheimer’s disease. Dates can not only prevent brain damage but also boost the power of your brain. They are the nature’s brain food that can provide you with a good memory.

5. Provide relief from constipation

The date pulp extract can stimulate the gastrointestinal transit activity and treat constipation. The pulp of dates corrects the deregulation of mineral content which occurs during constipation. If a person does not consume adequate fiber, it can result in constipation. As dates are a good source of dietary fiber, they help you meet the daily requirement of fiber in your body. Consuming at least 20-35 grams of dietary fiber daily can soften your stools and prevent constipation.

6. Keep the heart healthy

One of the most important health benefits of dates is that they keep the heart healthy. Dates contain antioxidants which prevent atherosclerosis. In this condition, the arteries get clogged with plaque. The antioxidants present in dates can remove cholesterol from the arteries. Dates are also rich in isoflavones which lower the chance of cardiovascular diseases. Moreover, dates are rich in dietary fiber which also plays an important role in keeping the heart healthy. Consuming dates regularly can reduce the chance of coronary heart disease.

7. Prevent colon cancer

Incorporating dates into your daily diet can prevent colon cancer. If you consume dates regularly, it will keep your gut and colon healthy. Dates can promote the growth of beneficial bacteria in the gut. This keeps the colon healthy and prevents the development of colon cancer. Therefore, you must have dates regularly.

8. Good for skin

If you have dates regularly, you will have beautiful and youthful skin for a long time. As dates have anti-aging benefits, they can prevent premature aging of the skin. Dates can prevent the acquisition of melanin which can result in undesirable effects. Date palm kernel extract contains phytohormones that display anti-aging effects. It can also prevent the appearance of fine lines and wrinkles. Dates can also help in fighting various skin issues. They maintain the elasticity of your skin so that you look radiant and youthful always.

9. Prevent inflammation

One of the lesser known health benefits of dates is that they prevent inflammation. Dates contain various components that can reduce inflammation. They also contain an adequate amount of magnesium which plays an important role in boosting your immunity. The magnesium in dates helps your immune system to function properly. If you have a magnesium deficiency, your immune system will not strong enough. As a result, it cannot fight inflammation. Most regular diets are low in magnesium. Therefore, you must consume dates regularly to meet the magnesium requirements of your body.

10. Support healthy pregnancy

One of the best health benefits of dates is that they are beneficial during pregnancy. There are various ways in which dates can help pregnant women. During pregnancy, a woman needs at least 300 calories more than other women. Dates provide plenty of calories to pregnant women. Dates can boost energy as they contain natural sugars like glucose, sucrose, and fructose.The best thing about dates is that they are not only high-calorie but nutrient-dense food. Most pregnant women consume foods that are high in calories but low in nutrients.

The dietary fiber in dates can prevent hemorrhoids during pregnancy. Hemorrhoids can result due to deficiency of fiber. In the last months of pregnancy, dates can make the muscles of the uterus stronger. Therefore, dates are recommended for pregnant women by doctors. This sweet fruit can help you to have a healthy pregnancy.

11. Prevent night blindness

When there is a deficiency of Vitamin A, it can result in night blindness. As dates are rich in Vitamin A, they can prevent night blindness. Many people suffer from night vision problem which results when the body does not get an adequate amount of Vitamin A. If you want to improve your night vision, you should add dates to your diet. They are one of the healthiest snacks that can keep your eyes healthy.

12. Prevent hair loss

Dates are good for your hair. They are effective at keeping your hair healthy. As dates are rich in iron, they promote circulation of blood to the scalp. This promotes the growth of hair and prevents hair loss. When oxygen is dispersed properly to your scalp, it stimulates the growth of hair. If you consume dates daily, you will get relief from hair loss.

There are plenty of health benefits of dates. Apart from these 12 important health benefits, dates can also treat intestinal disorders and anemia. They also enhance male fertility and promote the development of muscles. You can incorporate dates into your diet in various ways. Take a bowl of dates. Add a few almonds, walnuts, and cashews to the bowl for a delicious snack. When you are having your breakfast, you can mix diced dates with your cereal. You can also add dates in various dessert recipes. Diced dates taste delicious with frozen vanilla yogurt. You can also prepare dates milkshake at home.

If you have dried dates at home, you can soak the dates to rehydrate them. Dried dates are richer in fiber, carbohydrates, calcium, and iron than fresh dates. As dates have a sweet taste and wonderful health benefits, they are loved by everyone. Having only five dates every day can keep you healthy. Incorporate this sweet fruit into your diet today and enjoy the health benefits of dates.


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