Dates are frequently linked with dessert food because of their inherent sweetness and rich taste. However, this nutrient-dense fruit can provide us with some amazing health advantages. Here are some ways dates may help you stay healthy, as well as easy ways to include them in your meals, snacks, beverages, and desserts. According to nutritionists below are some benefits of dates;
1. Dates are High in Antioxidants – As Nutritionists Said
Dates are strong in antioxidants, vitamins, and minerals, all of which are good for your health. It’s a rich source of natural antioxidants, according to a recent study published in the Journal of Pharmacy & BioAllied Sciences, and can be utilized to treat oxidative stress-related disorders.
When there is an imbalance between the generation of cell-damaging free radicals and the body’s ability to counteract their negative effects, oxidative stress arises. It’s a sign of aging and cell damage, both of which can lead to illness. Dates are also anti-inflammatory and antibacterial, making them beneficial in the battle against infectious diseases.
It contain a variety of antioxidants, including carotenoids, polyphenols (e.g., phenolic acids, isoflavones, lignans, and flavonoids), tannins, and sterols, according to other studies. They have antifungal characteristics as well.
2. Dates are Naturally Sweet and do not Contain any Sugar
We make a mistake by thinking that dates are dried fruit. In fact, it is not dried fruit. Although it looks dry, but it is fresh because it does not remove any water. Dates’ sugar level is naturally occurring because they are complete, uncooked fruits. In other words, if an energy bar or plate has only dates as a sweetener, then the label can state that there is no added sugar. This is significant since additional sugar is connected to an increased risk of heart disease and obesity.
Women should drink no more than six teaspoons of added sugar each day, which translates to 25 grams or 100 calories, according to the American Heart Association (AHA). For men, nine teaspoons of additional sugar (36 grams or 150 calories) is the recommended limit. Unlike sweeteners like cane sugar, when you use dates to sweeten a dish or recipe, you don’t use up any of your daily added sugar budgets.
3. Dates are a Nutrient-dense Fruit for health
Three dates contain around 200 calories, 54 grams of carbs (5 grams of fiber), one gram of protein, and no fat. This serving size also provides modest levels of B vitamins, vitamin K, calcium, iron, magnesium, potassium, zinc, and manganese, among other minerals. The dates aren’t just sugar bombs or empty calories, in other words. Here are more Nutrient- dense fruit
4. Dates are Good for Your Heart and Blood Sugar Control
According to nutritionists old research, in a healthy person who eats dates, the effects of those dates on his body last for more than four weeks. Volunteers in one trial consumed around three and a half ounces of two different varieties of dates each day. Researchers discovered that adding dates to the diet had no effect on the study subjects’ BMI, total cholesterol, LDL, or HDL values at the end of the month. Most importantly, neither date variety caused a rise in fasting blood glucose or blood fat levels. In fact, levels of blood lipids and oxidative stress both can be decreased.
According to a more recent study has looked at the effects of eating dates on blood lipids and glycemic management. For 16 weeks, one hundred men and women with type 2 diabetes were randomly allocated to eat no dates or three dates daily. Date eaters had lower total cholesterol and “bad” LDL cholesterol, which was statistically significant. In the date eaters, HbA1c (a measure of blood sugar management over the preceding two to three months) did not alter. The group who ate dates also had better mental health and general quality of life.
Because blood sugar management and heart health are intertwined, this research is crucial. Cardiovascular disease is the leading cause of mortality among those with type 2 diabetes, with a twofold greater risk of heart disease, including heart attack.
5. Date Benefits may Help to Protect the Brain
Dates’ are protective fruit also known to help protect the brain. It offers remarkable therapeutic potential against Alzheimer’s disease, according to a report published in the journal Neural Regeneration Research, due to its capacity to battle inflammation and oxidative stress in the brain.
6 Dates are Good for Your Digestive System
Three dates supply around 18% of the daily fiber requirement, which is important for digestive health. The impact of date eating on the intestine was studied in a study published in the British Journal of Nutrition and has been seen that. For 21 days, healthy males were randomly allocated to eat either seven dates per day or a carbohydrate and sugar mixture as a control. The groups were exchanged after a 14-day washout period. And researchers have discovered that when research participants ate dates, they had fewer bowel movements and had lower levels of stool toxins that can damage cells and cause mutations that can lead to cancer.
If you’ve ever had constipation, you can be happy to know how draining it can be on your energy and overall comfort. Dates are a simple method to get things moving in the right direction.
7. Natural Labor may be Aided by a Date – According to Nutritionists
Another possible benefit of dates is that it might help pregnant ladies. The influence of dates on labor and delivery was investigated in an article published in the journal BMC Pregnancy and Childbirth in 2020. Researchers looked at prior research and came to the conclusion that consuming dates can shorten the active period of labor, which is when the cervix dilates.
It can also boost the bishop score, which is a metric that assesses the cervix’s preparation for vaginal labor. Date consumption, on the other hand, had no influence on the length of the first, second, or third phases of labor, nor on the number of cesarean sections performed.
How to Eat Dates and How to Include them in Meals and Snacks
Dates are our sweetener in smoothies, energy balls, oatmeal, and overnight oats, chia or avocado pudding, and baked goods, among other things. we can also use pureed dates to make homemade plant-based “ice cream” with plant milk, cinnamon, and optional extras like chopped dark chocolate and pitted cherries. Dates may be used in savory meals as well. Garden salads, cooked veggies like sautéed kale or roasted cauliflower, and veggie stir-fries benefits from their inherent sweetness and balance.
Stuffed dates are one of our favorite year-round quick snacks. We use nut and seed butters, herbed nut-based, plant-based “cheeses,” and even savory ingredients such as olive tapenade and dairy-free pesto to stuff them. Of course, they’re great just the way they are!