Tropical regions around the world such as the southern cities of Iran are the best place for growing date palm trees. Regardless of the variety of dates, people add them to their balanced diet, because of their considerable health benefits in their life. In this article, we describe these health advantages completely.
Dates are nutritious
It is vividly apparent that dates are nutrient. Nutritionists offer their patients dates, because of the following components that meet their need comparatively;`
- 277 Calories
- 75 grams carbohydrate
- 7 grams fiber
- 2 grams protein
- 20% of RDI Potassium
- 18% of RDI Copper
- 15% of RDI Manganese
- 14% of RDI Magnesium
- 12% of RDI Vitamin B6
- 5% of RDI Iron
Dates are dried and this characteristic is the major reason for their excessive calories in comparison to some fresh fruits.
The amount of dates in healthy diet
Dates are known as nutrient-rich fruit and should be eaten regularly to impact your healthy life. The findings of the studies indicated that approximately 100 grams of dates per day would be beneficial for individuals’ health.
How to eat dates?
Despite a wide variety of components of dates, you can combine dates with other nutrient foods.
- A combination of dates with milk. It provides you with enough energy. You can have it in the morning if you want to work or study.
- Salad with dates: chopped, sliced, or pitted can be added to your salad.
- Stews or tagine dishes. Another way is adding dates to the stews Moroccan and traditional foods such as tagine dishes
- The combination of dates and honey. It supplies your necessary antioxidants. Eating this food improves your physical and mental health
Dates are the best substitute for sugar
Dates are sweet and provide no added sugar. Since they gave natural sugar, it is advised to replace dates with artificial harmful sugar. It is better to mention that different types of dates contain specific amounts of carbohydrates. For instance:
- Dates Deglet Noor: 133.6 grams
- Date Khenaizi: 80 grams
- Dried dates: 21 grams
- Medjool dates: 33 grams
- Pitted dates: 30 grams
Dates raise blood sugar
Although eating enough dates is unlikely to increase an individual’s blood sugar noticeably, it does not have a detrimental effect on diabetic or healthy people. Dates have the lowest amount of glycemic index. So it is advisable for diabetic patients to eat dates in moderation.
Date lowers Cholesterol
Despite various nutrients, dates have the lowest volume of fat. Furthermore, Dates play an important role in reducing LDL. As a result, they decline the risk of cardiovascular disease and improve heart health.
According to the vital role of dates in lowering cholesterol and moderating blood sugar, it is confirmed that dates protect heart health and blood sugar and increase life expectancy.
Healthy digestive system
Fiber is the other substance that has conspicuous impacts on the stomach function in digestion as well as improving your gut health. It is the reason why dates are a famous laxative food. Eating 3 dates per day provides 18% fiber in your body. So it is accepted that dates support digestive health.
Dates are a source of antioxidants
Dates have a variety of antioxidants All of them are helpful in the neutralization of free radicals and decomposition of peroxides. The most important antioxidants of dates are:
- Phenolic acid is well-known because of its anti-inflammatory properties that would help decrease the risk of cancer and heart disease
- Flavonoidsare one of the important antioxidants that protect the body against cancer. They decrease the risk of diabetes. Moreover, dates may offer brain protection because of the positive role of Flavonoids
- Carotenoids are the other antioxidants that have long-lasting impacts on heart health and eye disease treatment.
Antimicrobial effects and antioxidant properties of dates support your immune system, crucially when you combine dates with dark chocolate as a healthy snack.
Dates as the protein-rich fruit are rich in iron and have different vitamins and minerals. As a result, they can be vital for children’s development and improving adults’ health.
Health Benefits of dates
A wide range of components is associated with the benefits of dates. Almost all organs of the body are affected by dates. While they do not have any side effects.
Improves bone health
Dates are nutrient and have a specific amount of phosphorus, potassium, calcium, and magnesium. These minerals are more vital for all age groups. Dates are calcium-rich food and can be helpful to decrease the risk of breaking bones. While it is healing for patients with broken bones regardless of their ages
Importance of dates in aging
Adults are more vulnerable than youngsters because arthritis and osteoporosis are prevalent phenomena among elderly people. As a result, eating dates relieve persistent pain of bones and diseases that are related to osteoporosis. Nutritionists design anti-inflammatory diets to increase the life expectancy
Strengthens the nervous system
Eating dates plays a significant role in improving physical and mental health. It is apparent that dates may offer brain protection. Since they can strengthen the central nervous system and brain functionalities. Dates enhance the brain’s cognitive performance during the life span.
Guarantees brain health
You can add aqueous dates extract to your healthy diet to prevent neuronal circuitry against focal cerebral ischemia. All antioxidants of dates decrease the risk of neurodegenerative disorders, especially in the aging process. As a result, your brain will be protected against some disease such as Alzheimer’s disease,
Dates have a specific amount of vitamin C and Vitamin D. These vitamins keep your skin smooth and maintain skin elasticity. So, the anti-aging properties of dates would be influential in decreasing the accumulation of melanin. Vitamin B5 is another beneficial component of dates that gives your skin a radiant glow. The other effect of dates is treating skin allergies because of their anti-inflammatory role
Youthful and refreshing skin
As we mentioned, dates have a variety of antioxidants that result in reducing oxidative stress in the skin cells. Eating dates crucially black and red ones help you to have young skin and hair. Moreover, dates act as Sunscreen and their antioxidants protect your skin from UV rays of the sun
Effective natural treatment for skin problems
If you have skin disease and using chemical drugs has made you disappointed, you can use dates that are rich in vitamin B. this palm fruit is an effective natural drug to accelerate the process of treatment and refresh your skin. While daily intake of dates strengthens your skin It is better to know that, dry dates are a resource of pantothenic acid and have more benefits than other types of dates to improve your skin in mentioned aspects.
Take care of hair
Different nutritional substances of dates care for your hair health. The first benefit can be seen in nourishing hair onions. Therefore, your hair will be healthy and strong. In addition, dates are rich in iron and decline the risk of hair loss because of anemia.
Thickness and quality of hair
If you want to have thicker and louder hair, you can massage your head with date oil. This natural drug is advantageous for the thickness and quality of your hair.
Assists in weight gain
Dates provide enough energy for you. So, you can eat them regularly without any anxiety about obesity. Dates lower cholesterol and make you vibrant. Consuming 2 or 3 dates regularly causes your body to gain natural sugar and decrease different issues related to obesity such as irregularities in blood sugar.
Make you lose weight
Dates are low-calorie and fiber-packed fruit that would be useful in enhancing metabolism. While they flush out toxins from your body, Moreover dates are protein-rich food by which you can build and repair your muscle without absorbing unnecessary substances such as excessive carbohydrate and cholesterol. As a result, dates prevent you from eating unhealthy foods. It is suggested to stuff dates with other healthy foods such as cream cheese, almonds, and walnuts to gain enough energy. However, your diet causes you to lose weight.
There are different strategies to fix hangovers. Dates supply sufficient fructose and accelerate the metabolic process of alcohol. People who suffer from substance abuse or over-drinking can have a daily intake of dates to cure their hangovers. As a result, it is not difficult to get rid of hangovers after using addictive substances.
As we mentioned, dates are a resource of fiber and promote your digestive system. Fibers attract water and increase the fluidity of foods in the gut. They also raise the amount of healthy bacteria then improve gut functionality. Therefore, dates as a laxative food promote digestion and result in reducing the risk of constipation.
In addition to dietary fibers, specific amino acids and nicotine are useful for stomach health and promoting digestion, while they can regulate diabetics’ blood sugar due to their strong digestive system. This is one of the reasons why pregnant women are advised to have dates in their daily diet.
The final words
It is obvious for all of us that eating dates would be effective in improving physical and mental health. Dates are nutrient and have plenty of minerals and vitamins that protect the body against harmful phenomena. As a result, adequate amounts of dates in a healthy diet enhance the healthy lifestyle and increase the life expectancy