6 Amazing Health Benefits of Dates Fruit

Fruits are the nature’s greatest present given to us. Fruits are highly known for their rich minerals and nutrients. Here is a fruit which grows in the tropical regions of the earth and has a very high demand through the globe. We are talking about Dates. Dates are a fruit which is grown on date trees.

With their appearance, dates can be classified whether they are dried based or not. If the skin is smooth then they are considered fresh and if dates have wrinkled skin then they are classified as dried dates. In the recent years, dates have become famous in the western countries.

There are varieties of dates like medjool and Deglet Noor dates which have high demand in the markets. Usually fresh dates are smaller in size and bright yellow to bright red in colors. Dates varies in flavors but above all, dates are very high in minerals, antioxidants and nutrients.

There are following health benefits of dates :

1. High nutrient content

Dates have magnificent nutrients profile. Dates are dried but dates have higher calorie content than some of the seasonal fresh fruits. Dates are equivalent to that of dry fruits like figs and raisins.

The high-calorie content in dates is because of carbs. Dates have a minimal amount of proteins. Dates have also some of the most important minerals and vitamins other than fibre.

The nutrients contained in 100 grams of dates:

Calories: 277

Carbs: 75 grams

Fibre: 7 grams

Protein: 2 grams

Potassium: 20% of the RDI

Magnesium: 14% of the RDI

Copper: 18% of the RDI

Iron: 5% of the RDI

Manganese: 15% of the RDI

Vitamin B6: 12% of the RDI

Other than all these, dates have a high amount of antioxidants that has many health benefits.

2. High fibre content

Fibre is very important for our body. Fibre has many health benefits. 100 grams of dates have approx. 7grams of fibre. Fibre is great for the digestive system as it assists in regular bowel movements and also helps in stools formation.

According to a study on people consuming dates regularly, it helped in stool formation frequently because of fibre and increase in bowel movements. Dates also control the blood sugar levels in the body because of fibre. Having a low glycemic index dates slows the digestion this help in blood sugar content after eating a heavy meal.

Antioxidants

Antioxidants help in fighting from free radicals that lead to diseases. Dates have three antioxidants

Flavonoids

Flavonoids are one of the most powerful antioxidants which help in the reduction of inflammation. According to a study, flavonoids help in fighting harmful diseases like cancer, Alzheimer’s disease and reduce the risk of diabetes.

Carotenoids

Carotenoids help in reducing eye-related disorders like macular degeneration. Carotenoids is also said to promote the heart’s health.

Phenolic acid

Phenolic acid has many inflammatory properties and lowers the risk of heart attacks.

3. Improves the brain health

Dates are very healthy for the reduction of inflammatory markers in the brain like interleukin 6(IL-6). Neurodegenerative disease like Alzheimer’s occurs of the levels of IL6is high. Antioxidants like flavonoids in the dates are known for brain boosting properties.

4. Dates a healthy natural sweetener

Fructose is the natural sugar found in the dates. Because of fructose, dates tastes so delicious and tastes like caramel. Dates are well known to control blood sugar levels of the body and itself is a natural sugar and a great substitute for white sugar. Dates are not only a substitute for sugar but also have all essential nutrients, fibre and antioxidants. A date paste can be made by simply mixing water in a blender. Dates paste should be consumed in moderation because it has high calorie as well.

5. Improves Bone Health

Healthy for bones, minerals like phosphorus, potassium, calcium, magnesium found in the dates which eliminate osteoporosis, a bone-related condition.

6. Controls Blood Sugar

Dates help in blood sugar control because they have a good amount of fibre, antioxidants and are low glycaemic index. Thus, dates are very healthy in controlling diabetes.

Dates can be added to the diet

As dates have many health benefits, they can be added to the diet. Another reason for adding dates to the diet that it has a very delicious taste. Dates make a great combination with nut butter, almonds and soft cheese. The sticky nature of the dates makes them fantastic binder for baked goods and snacks like bars and cookies. Bars can be made from dates by adding nuts and dry fruits. Healthy oatmeal and smoothies can be made by using dates as sweetening sauces and salad dressing.

Dates have many health benefits and can be included in the diet. Dates are loaded with fibre, several nutrients and antioxidants. Dates have several health benefits like controlling blood sugar, lowers the risk of heart attacks, good for bones and a good substitute for sugar. Dates deserve to be the best fruits and should be consumed in our daily diet. A fruit that is delicious as well as nutritious.

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