Dates are healthy sweet treats in your daily diet. They are rich in carbohydrates, dietary fibre, protein, minerals (iron, magnesium, copper, calcium, sodium, etc.), and vitamins (A, B1, B2, C,) that help you to gain optimum health. Including dates in your daily diet may prevent free radicals damage, protect against coronary heart disease and the development of cancer.
Dates are rich in antioxidants, tannins being the most important of them. These tannins prevent cell damage and protect against inflammation. Eating dates on an empty stomach is known to kill intestinal worms.
Benefits of Dates
Relieves Constipation
The soluble fibre in dates helps in healthy bowel movements and eases the passage of food through the intestinal tract, relieving the symptoms of constipation. To achieve the laxative effect- soak dates in water overnight, then consume in the morning.
Strong Bones
The abundance of minerals found in dates makes it a great fruit for strengthening bones. Dates are full of calcium, manganese, selenium, magnesium, and copper all of which are vital for healthy bone development and to prevent osteoporosis. Treat yourself with dates to give a boost to your bones.
Digestive Health
The presence of dietary fibre, as well as essential amino acids in dates, helps to maintain digestive health. Regular intake of dates helps to promote the growth of gut-friendly bacteria in the intestine and relieves digestive discomfort.
Energy Booster
Dates are a great source of natural sugars (glucose, fructose, and sucrose), which makes them ideal for an instant energy boost. Dates provide a quick lift of energy and boost stamina levels post workout, and when you feel exhausted.
Heart HealthyDates are beneficial in keeping your heart healthy. Dates reduce the absorption of bad cholesterol (LDL), which improves blood flow towards the heart and prevents hypertension, and stroke. The presence of flavonoids, antioxidants, phytonutrients, and potassium protects the heart from free radical damage, and strengthens the heart muscle, and nervous system.
Helps Gain Weight
Dates are a good choice of fruit for people who need to gain weight. Packed with high calories(23 calories in one date), dates help to increase weight healthily.
Augments Brain Functions
The presence of inflammatory markers like Interleukin is attributed to the risk of developing neurodegenerative diseases like Alzheimer’s. Regular addition of dates to the meal plan helps reduce inflammatory markers and lower the risk of Alzheimer’s disease. In addition, dates also assist in reducing anxiety disorders and boost memory power and learning.
Also Read: World Alzheimer’s Day 2020: Healthy Eating Strategies To Manage Dementia
Lowers Risk Of Cancer
Several pieces of evidence revealed that the presence of bioactive plant compound beta D-glucan in dates is valuable in supporting anticancer activity within the system. While being a powerhouse of antioxidants dates aid in combatting free radical damage and reduce the chance of cancer formation. Having dates daily can remarkably lessen the risk of cancer and the development of benign tumours.
Averts Microbial Infections
A recent study disclosed that the extracts of dates pits and leaves had significant resistance against certain harmful bacteria. Also, adding dates can be immensely beneficial to combat harmful microbes like E-coli and pneumonia.
Frequently Asked Questions
How Many Dates Can I Eat a Day?
The recommended daily intake of dates depends on your calorie needs and dietary goals. For most people, 3–6 dates per day is ideal. They provide a good source of energy, fiber, and nutrients without overloading natural sugars.
What Happens If I Eat Dates Every Day?
Eating dates daily offers numerous health benefits:
Rich in dietary fiber, dates help maintain regular bowel movements and promote gut health.
Dates are a natural source of sugars like glucose and fructose, providing a quick and sustained fuel for an instant energy boost.
Regularly adding dates provides essential vitamins and minerals, including potassium, magnesium, and iron.
The abundance of potassium content supports heart health and helps regulate blood pressure.
Dates are packed with calcium, phosphorus, and magnesium, which support strong bones.
Are Dates Good for Skin?
Yes, dates are beneficial for skin health due to their high nutrient content:
A rich antioxidant profile helps combat free radicals, preventing premature ageing and promoting a youthful complexion.
The wealth of vitamins C and D improve skin elasticity and hydration, reducing the appearance of wrinkles.
The goodness of iron enhances blood circulation, giving the skin a healthy glow.
Potent anti-inflammatory effects reduce redness and irritation, contributing to clearer skin.
What Is the Best Time to Eat Dates?
Eating dates in the morning provides an energy boost and kickstarts your metabolism.
Their natural sugars and carbohydrates make dates an excellent choice for sustained energy.
Consuming dates in the evening can curb sweet cravings without resorting to unhealthy snacks.
Having dates before bedtime contains magnesium, which may help promote relaxation and improve sleep quality.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC3992385/
Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity
Arshad H Rahmani 1, Salah M Aly 1,2, Habeeb Ali 1, Ali Y Babiker 1, Sauda Srikar 1, Amjad A khan 1
International Journal Of
Pharmaceutical Sciences And Research
IJPSR is indexed with Embase
An International Journal published monthly
An Official Publication of Society of Pharmaceutical Sciences and Research
https://ijpsr.com/bft-article/review-on-importance-and-benefits-of-eating-dates-in-weakness-and-treating-mental-health/
