Editor’s note: Date fruit, arguably, is one of the sweetest fruits in the world and it comes in many different varieties. Although dates can be eaten fresh, the fruit is very often dried, resembling raisins or plums. But whether fresh or dry, the health benefits of dates are wonderful and amazing.
In this piece, Zenithblog.com reviews the amazing health benefits for eating Dates and why people should incorporate them in their daily diet.
Dates have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in eastern Arabia in 6000 BCE.
Date fruits
They are believed to have originated around what is now Iraq, and have been cultivated since ancient times from Mesopotamia to prehistoric Egypt, possibly as early as 4000 BCE. The Ancient Egyptians used the fruits to make date wine, and ate them at harvest.
Date fruits are one-seeded fruits of date palm tree, which is botanically known as Phoenix dactylifera, and belong to the family of Palmae (Arecaceae) plant.
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The common English names are dried dates, dates, date palm and their fruits are usually oblong, with varying sizes, shapes, colours, consistencies and quality.
Research has shown that the dried date fruits contains high percentage of carbohydrates (over 50 per cent sugar by weight), low in fat (0.3 per cent and protein (3 per cent), no cholesterol, but high in soluble dietary fibres, various minerals (calcium, iron, magnesium, manganese, potassium, phosphorus, sodium, cobalt, copper, zinc, selenium, elemental fluorine, boron and sulphur) and over six vitamins, including Vitamins A, C, B1 (thiamine), B2 (riboflavin), nicotinic acid (niacin).
Date fruits also contain other phytochemicals, such as phenolic compounds (e.g. flavonoids), glycosides, sterols, cinnamic acids, tannin, saponins, etc.
Date fruits are considered as alkaline-forming, antioxidant, anti-aging, anticancer/antitumour, antipyretic, aphrodisiac, cardio tonic, demulcent, diuretic, estrogenic, expectorant, laxative, nervine, nervous rejuvenating tonic, immune booster and purgative.
They can also be prepared and used in the form of milk infusion or milk decoction, syrup or paste. Date syrup is made by concentrating and filtering the juice and used as a sweetener.
Date fruits are highly nutritious; they give instant energy. The fruits are rich in Vitamins A, B and C, and minerals, such as calcium, iron, potassium and phosphorus.
The milk infusion is recommended as a very high-energy and restorative tonic food for building up wasted muscles and regaining lost weight during convalescence from injury, fevers, anaemic conditions and other illness.
The following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of the fruit: “Fiber – 6.7 grams, 27% RDA, Potassium – 696 milligrams, 20% RDA, Copper – 0.4 milligrams, 18% RDA, Manganese – 0.3 milligrams, 15% RDA, Magnesium – 54 milligrams, 14% RDA, Vitamin B6 – 0.2milligrams, 12% RDA.”
A study recently conducted by Jordan University of Science and Technology, Irbid, Jordan revealed that dates are high in sugar content – coming in at a whopping 66.5 grams per 100 gram serving of the fruit. It is recommended to lessen sugar consumption as much as possible, even when the sugar is being consumed from fruit.
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The known health benefits of dates – what the date fruit has to offer. Dates aren’t exactly a nutritional powerhouse when compared to some other foods like kiwi or sesame seeds, but the fruit does still offer numerous health benefits along with great taste.
Here are some health benefits of dates:
1. Promoting Digestive health, relieving Constipation
Fiber is essential for promoting colon health and making for regular bowel movements. The insoluble and soluble fiber found in dates help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency.
2. Boosting Heart health
In addition to promoting colon health, fiber is also known to boost heart health.
3. Anti-Inflammatory
Dates are rich in magnesium – a mineral known for its anti-inflammatory benefits. A study found that: “inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.” Further, inflammation in the arterial walls was also reduced with magnesium intake.
Based on magnesium’s anti-inflammatory properties and the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.
4. Reduced Blood Pressure
Magnesium has been shown to help lower blood pressure – and again, dates are full of the mineral. Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart and helping to reduce blood pressure.
5. Reduced Stroke risk
After evaluating 7 studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every 100 milligrams of magnesium a person consumes per day. The research can be found in the American Journal of Clinical Nutrition.
6. A healthy Pregnancy and Delivery
Further adding to the health benefits of dates, one study performed by researchers at the University of Science and Technology set out to discover how the date fruit impacted labour parameters and delivery outcomes.
After studying 69 women for a year and one month, the researchers found that: “the consumption of date fruit in the last four weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome. The results warrant a randomised controlled trial.”
7. Boosting Brain health
Some studies, such as one found in JAMA Internal Medicine, found that sufficient vitamin B6 levels are associated with improved brain performance and better test scores.
8. Treat and prevent Anemia
Anemia is a common issue among most people. I have been anemic from time to time. Dates are an excellent source of iron, so they help treat anemia. Anemia can leave one feeling exhausted. Boost iron levels with dates!
9. Bone, Blood and Immune system health
Dates contain magnesium, manganese, and selenium. Diets rich in selenium are known to prevent cancer. These minerals are also necessary for keeping our bones and blood strong and healthy. Keep bones strong by adding dates to one’s diet. They taste great!
10. Energy boost
Dates are filled with natural sugars. These include fructose, sucrose, and glucose. This makes them a perfect afternoon snack if one needs a quick energy boost. Skip the energy bar and eat a couple of dates instead. The fiber in the dates keeps power up without the crash one would typically experience from any other sweet treat.
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Summary
Dates are great for: Weight loss, relieving constipation, supporting regular bowel movements, promoting heart health, reducing heart disease risk, diarrhea, iron-deficiency anemia, reducing blood pressure, impotence, promoting respiratory and digestive health, pregnancy deliveries, hemorrhoid prevention, chronic conditions such as arthritis, reducing colitis risk, preventing colon cancer.
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