Top 10 health benefits of eating dates everyday
What are dates ?
Dates are a type of tropical fruit that grows on date palm trees. It’s scientific name is Phoenix Dactylifera. Dates are eaten fresh as well as dry. But in most parts of the world dates are consumed in dry form.
Dates are high natural sugar content in the form of Fructose and Glucose. The high-calorie content in dates make them popular as power house to provide energy whole day. Glucose provides instant energy and Fructose provide slow, time released energy.
Dates are natural power house that can give you instant energy without sugar spike. It contains high amount of sugar but it will not spike your blood sugar, as this sugar is natural sugar. Dates also contain compounds that help in insulin resistance. In this article we will discuss main topics related to dates like what are the health benefits of eating dates, is there any side effects of dates, who should not eat dates, dates are useful in pregnancy or not. In all we will discuss Top 10 health benefits of eating dates everyday.
Types of dates :
There are several types of dates available. Mainly there are two types of dates, namely dry dates and fresh dates. Both have many sub categories and have different pros and cons. Fresh dates are generally available only in the areas where they are grown, while dry dates are available worldwide. Among dry dates, there are seven main types of dry dates. These are Medjool dates, Wanan dates, Ajwa dates, Khidri dates, Kholas dates, Segai dates and Deglet Noor dates. Some other less popular date types are Barhi Dates, Halawy Dates, Khadrawy Dates, Dayri Dates, Thoory Dates and Zahidi Dates
Seven Main Types of Dry Dates :
Medjul dates
Medjul dates are also known as the California date, Medjool is one of the most popular dry date variety. Medjul has a thick skin and deep brown color, it has large elongated shape and pointed end which makes it easy to identify. This are dry but still has plump, moist and luscious look and feel, it has a very special taste of caramel with vanilla flavor. In ancient time Medjul dates were eaten only by royal families, therefore Medjul dates are referred to as the fruit of kings. Almost all types of dates have same nutritional benefits, so we will discuss nutritional benefits of dates in general after this section describing types of dates.
Deglet Noor dates
Deglet Noor dates have a comparatively less sweet flavor and it has taste similar to cashew and browned butter. It has a very nutty finish taste. The word “Noor” means “Light” and therefore Deglet Noor means fruit of light. Deglet Noor is commonly referred to as The Royal Date or The Mother of All Dates. Deglet Noor dates have a firm flesh, medium-sized & semi-dry with a sugary flavor. These fresh dates are widely grown in California now.
Wanan dates
Wanan dates has a wrinkled soft, tender reddish brown skin, is very soft and resembles the Medjool date in its large size and shape. But it doesn’t have pointed end like Medjul date. The Wanan date has some what cinnamon type tangy, spicy taste with sweet aroma. This is a most suitable type for using in recipes.
Ajwa dates
Ajwa dates are originated from the holy city of Medina and therefore Ajwa dates are considered as holy fruit in Islam. Ajwa dates have a prune like texture and dark brown – black in color with very fine wrinkled lines. These dates are very soft and mildly sweet. You can feel it, as if it will melt in your mouth.
Khidri dates
Khidri dates are low in sugar and therefore Khidri dates are not much sweet in taste but Khidri dates are known for its irresistible aroma. This plump dates have a dark maroon skin with a chewy flesh and a soft raisin-like aftertaste.
Kholas dates
Kholas dates consist of simple sugars such as fructose and dextrose, and are able to replenish the body’s energy supply instantly. For this reason, they are used to break the fast during the holy month of Ramadan. It is originated in Saudi Arabia and has several references in Holy Quran. The word Kholas is derived from “Ikhlas” means fraternity or brotherhood. Kholas dates are found in oblong shape and have a reddish dark brown color. Kholas dates are moist and have a buttery caramel taste. These are one of the most soft and fleshy dates that will melt warmly in your mouth.
Segai dates
Segai dates are found in multi colored texture with yellow to reddish mixed with dark brown hues. These juicy dates are soft while at the same time chewy and have a slightly dry and crunchy base. This combination of different colors and textures make it an absolutely delicious date. Segai are unconventional, tasty and with a different note of taste.
Top 10 health benefits of eating dates everyday
Nutritional Facts of Dry Dates :
Medjul and Deglet Noor are mostly found in grocery stores, so this information is about these dates, but all other types also have almost same nutritional value with slight variation.
Water | 20.5 ml |
Energy | 282 kcal |
Energy | 1180 kilojules |
Protein | 2.45 grams |
Total lipid (fat) | 0.39 grams |
Ash | 1.6 grams |
Carbohydrate, by difference | 75 grams |
Fiber, total dietary | 8 grams |
Sugars, total including NLEA | 63.4 grams |
Sucrose | 23.8 grams |
Glucose | 19.9 grams |
Fructose | 19.6 grams |
Maltose | 0.12 grams |
Calcium, Ca | 39 milligrams |
Iron, Fe | 1.02 milligrams |
Magnesium, Mg | 43 milligrams |
Phosphorus, P | 62 milligrams |
Potassium, K | 656 milligrams |
Sodium, Na | 2 milligrams |
Zinc, Zn | 0.29 milligrams |
Copper, Cu | 0.206 milligrams |
Manganese, Mn | 0.262 milligrams |
Selenium, Se | 3 micrograms |
Vitamin C, total ascorbic acid | 0.4 milligrams |
Thiamin | 0.052 milligrams |
Riboflavin | 0.066 milligrams |
Niacin | 1.27 milligrams |
Pantothenic acid | 0.589 milligrams |
Vitamin B-6 | 0.165 milligrams |
Folate, total | 19 micrograms |
Top 10 health benefits of eating dates everyday :
What happens after eating dates daily?
Contains natural sugar
Main benefits that you should use is that, it contains natural sugar. So, if you use dates in place of white sugar then you will be adding sweetness loaded with nutrition. White sugar has empty calories and doesn’t have any nutrition in it.
High in fiber
Dates high in fiber content that helps you feel fuller for longer, which can aid in weight management goals. Also it has sweet taste so it will save you from sugar craving. Most important benefit of fiber is that it will benefit your digestive health by preventing constipation. It helps in regulating your bowel movement by contributing to the formation of stool. In a study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates
Controls Cholesterol
The polyphenols in dates help increase your HDL, also known as good cholesterol and reduce your total cholesterol, which are risk factors for heart disease. In this way dates may reduce your risk of heart problems.
May help manage blood sugar level
Consuming dates does not impact blood sugar levels greatly because of their low glycemic index (GI). GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly.
What is Glycemic Index ?
Glycemic Index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food raises your blood sugar (glucose) level. Foods with a low glycemic index do not increase the amount of sugar in your blood, so you should consume more of such foods.
Antioxidants may help fight diseases:
Dates have many antioxidants including Flavonoids, Carotenoids and Phenolic acid:
Flavonoids: Flavonoids are one of the most powerful antioxidants that can reduce inflammation and also help to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer as well.
Carotenoids: Carotenoids are found to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration
Phenolic acid: Known for their anti-inflammatory properties, phenolic acids may help lower the risk of cancer and heart disease.
Reduces Risk of Cancer:
Some studies about dates has proved that the presence of an antioxidant called beta D-glucan in dates is very helpful in killing tumor cells within the body. The high concentration of antioxidants in dates helps keep curb on free radicals and thereby reduces the chances of cancer. The daily consumption of dates can significantly reduce the risk of cancer and the occurrence of benign tumors.
Useful for brain health:
If brain has high level of IL-6 ( Interleukin – 6 inflammatory marker ) then it has higher risk of neurodegenerative diseases like Alzheimer. Studies have found that dates are helpful in reducing levels of Interleukin – 6 inflammatory marker, thus reducing risk of Alzheimer’s disease.
May help in labor and natural delivery
Nowadays the rate of normal delivery is reducing and the rate of cesarean section is increasing. This is unnatural, actually C-Section should be used in rare cases. In order to facilitate natural vaginal birth, a study was conducted. This study explained the benefits of consuming dates on labor process and natural delivery. The study found that date fruit can be considered as a factor for increasing vaginal delivery and also reducing caesarean in order to prevent complications.
Improves Metabolism
The B vitamins found in dates help in improving metabolic processes that convert food to energy. So, when this vitamins, such as , pantothenic acid, folate, and niacin are present in adequate amount in your body, you will always get ready energy converted form your food and thus you will not feel tired.
May improve bone health
All varieties of dates contain several minerals, including phosphorus, calcium, and magnesium. All of these have been known to prevent bone-related conditions like osteoporosis. So consuming moderate amount of dates everyday can improve your bone health.
Improves your skin health
Can dates improve skin?
Can dates glow skin?
Plant hormones known as phytohormones are the chemicals that help plants function properly and also helps in growth and reproduction. Some of the phytohormones have chemicals that are beneficial to human skin. Many skin care products are made using these plant hormones. Dates are full of such phytohormones.
In a study, researchers made a skin care lotion with 5% date palm paste. Middle-aged women used the lotion twice daily for five weeks. The date palm lotion reduced the size and depth of their wrinkles. So, consuming dates everyday can also help your skin become healthier, glowing and flawless.
How beneficial are dates for men? Does dates make sperm thicker?
Dates are used to promote male sexual health in many countries, however there are no scientific evidence to prove dates effect on male fertility.
Risk factors of Eating Dry Dates:
Excess Weight Gain :
Dates are high in calories, approx. 300 calories in 100 grams of dates. So, if you are over-weight or want to maintain your weight then you should consume in moderation to avoid unwanted weight gain.
Kidney Problem :
Bananas are considered to be a good source of potassium but dates are even high in potassium. Both dates and banana are high in potassium. Dates have approx. 94% more potassium than banana. 100 grams of dates have 696 mg of potassium and banana has 358 mg of potassium per 100 grams. You should remember that potassium is processed in our kidneys, so people with kidney disease should follow their doctor’s advice regarding how much potassium they should consume. Excess of dates may create problem with your kidneys.
Best time for eating dates : When to eat dates
Dates don’t spike blood sugar quickly as we discussed above. Hence some dates can be eaten half an hour before workout to boost energy or fuel the body with their slow-releasing carbs. Dates can be eaten in the morning breakfast to provide you the boost of energy to start your day.
Can I eat dates at night?
Dates with warm milk can be consumed before bed, fiber content in dates ensures that one remains full for a long time and also helps in bowel movement if taken at night.
Worst Time – when not to eat dates
As dates are high in fiber, you should avoid eating dates just after meals if you have digestion problems. High fiber content in dates make it difficult for small chain carbs to process and that leads to bloating. Dates may also lead to excessive bowel movements and increases discomfort, hence, dates should not be eaten if you are suffering from diarrhea or loose stools until the bowel movements gets normalized.
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