Dates are a popular type of fruit whose usage can be traced back to almost 5320 BC. People in the Middle East and North Africa still cultivate dates today in a major proportion, and consume them as a staple food. They are not only delicious but they are super beneficial as they contain a wide range of essential nutrients such as vitamins, minerals, fibre, and many other healthy elements.
These tropical fruits have a chewy skin and unique sweetness. The combination of nutrition and sweetness is rare, but dates present it to you. Let’s look at more benefits of eating dates!
Proven Health Benefits of Eating Dates
Highly Nutritious
Dates are worth eating, looking at the nutrition data of dates. A 100g or 3.5 ounce portion of dates is packed with:
- Calories: 277
- Carbs: 75 grams
- Fibre: 7 grams
- Protein: 2 grams
- Potassium: 20% of the Reference Daily Intake ( RDI )
- Magnesium: 14% of the RDI
- Copper: 18% of the RDI
- Manganese: 15% of the RDI
- Iron: 5% of the RDI
- Vitamin B6: 12% of the RDI
In addition, they are also rich in antioxidants. This makes dates extremely helpful for overall health!
Strengthen Bones
Dates are rich in copper, selenium, and magnesium - nutrients that are crucial to maintain your bone health and prevent related disorders. They also have vitamin K that is critical to regulate your bones’ coagulation of blood, and your metabolization.
People who are suffering from osteoporosis should include dates in their diet. They are said to make bone fractures less likely to occur.
Diabetes Control
Diabetes is one of the most common diseases these days. Patients keep it in control by using several oral diabetic medicines and insulin. Research suggests that dates help regulate blood sugar and fat levels.
Dates elevate the production of insulin and also control the absorption of glucose from the intestine. It means they can help to reduce the risk of diabetes.
High in Antioxidants
Dates are high in antioxidants. When compared to other dried fruits, dates contain the highest concentration of antioxidants.
Antioxidants inhibit the process of oxidation and as a result, eliminates the dangerous free-radicals that can harm your cells. Oxidation is dangerous as it affects the structural and genetic integrity of your cells. Dates are rich in oxidants like carotenoids, flavonoids, and phenolic acid.
Improve Brain Function
Interleukin-inflammatory cytokines can be harmful to your brain. The increased presence of IL-6 (Interleukin 6) contributes to the development of Alzheimer’s and other neurodegenerative diseases. The presence of inflammatory markers is not good for your neural health, and should be considered with utmost care.
Including dates in a regular diet is beneficial in reducing the IL-6 levels, thereby reducing brain degenerative conditions.
Some studies also suggest that dates reduce anxiety disorder-related issues and even help in boosting memory and learning.
The effects of regular consumption of dates are enormous. Therefore, from now on, whenever you crave sweet nibbles, skip candy or sugar, opt for dates instead! They are just as sweet and way beneficial for you.
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