Dates or Khajur are known for their benefits. We have been told to consume dates every now and then, especially when there is a sudden decrease in our hemoglobin levels. However, dates are not just about pumping your iron levels but much more than that. Yea, there is a reason why Muslims across the world break their fast with this super dry fruit. So, let’s check out why dates should be included in your daily diet along with various dates health benefits.
Dates are Full of Nutrition
Dates are functional food with substantial health advantages. 100g of Dates contain the following Nutritional Value – (source)
- Energy 277kcal
- Protein 1.81 g
- Calcium – 64 mg
- Magnesium – 54 mg
- Iron – 0.9 mg
- Potassium – 696 mg
- Fiber – 6.7 g
- Phosphorus – 62 mg
- Zinc – 0.44 mg
- Folate – 15 µg
- Beta Carotene – 89 µg
- Vitamin A, RAE – 7 µg
- Vitamin K – 2.7 µg
- Lutein + zeaxanthin – 23 µg
- Choline – 9.9 mg
High in Fiber – Dates is a Great Source for Your Gut Health
As we all know that fiber is important for our overall health. Fiber can benefit our body to various health problems like- heart disease, diabetes, and constipation. Fiber also plays an important role in gut may produce anti-inflammatory effects that alleviate the chronic inflammation associated with these.
With almost 6.7 g of fiber in a 100g serving, including dates in your diet is a great way to increase the fiber intake in your regular diet.
Furthermore, the fiber in dates may be beneficial for sugar control. Fiber can slow the absorption of sugar and help improve blood sugar levels. A diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Dates Health Benefits: Enhances Brain Health
Each date contains choline and vitamin B that is very beneficial for the learning and memory process, especially in Alzheimer’s disease children. Regular consumption of dates has been linked to a lowered risk of neurodegenerative diseases such as Alzheimer’s disease and better cognitive performances in older individuals.
One of the Many Benefits of Dates is, it has Disease Fighting Antioxidants!
Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer, and other diseases. Dates have many antioxidants that have a numerous health benefits such as flavonoids, carotenoids and phenolic acid.
Flavonoids – It attributes to anti-oxidative, and anti-inflammatory properties which help in reducing the risk of diabetes, Alzheimer’s disease, and certain cancers.
Carotenoids – Helps in the reduction of certain diseases, including some cancers and heart disease.
Phenolic Acid – This may help lower the risk of cancer and heart disease.
Dates Health Benefits: Known to Increase Hemoglobin
Dates are packed with the goodness of energy content and folate. Consuming two-three dates in the morning can provide you with instant energy and improve your hemoglobin levels (they are a great source of iron). As they are also packed with energy, dates are super nourishing.
Dates Acts as a Natural Sweetener!
Many people think of dates as dried fruit—but they’re actually fresh fruit since no water is removed. And because dates are whole, unprocessed fruit, their sugar content is naturally occurring. In other words, if an energy bar is sweetened only with dates, the label can list 0 grams of added sugar. In addition to sweet taste, they are nutritious, fibrous, and high in antioxidants.
You can make date puree and store it in the refrigerator and use it instead of white sugar too, but one must always keep in mind that – moderation is the key to healthy living.
Eating Dates in Pregnancy?
Dates contain vitamin B and folate, which is an important nutrient during pregnancy as it prevents serious birth defects. Doctors recommended that pregnant women should take folate in a folic acid supplement to reach the daily recommended amount of 600mcg. Dates provide 15 mcg of folate per 100 g serving.
Lastly, Dates Strengthen your bones
Dates are rich in phosphorus, potassium, calcium, and magnesium, which are very important nutrients to keep your bone healthy and prevent bone-related disorders. It helps to regulate the coagulation of blood and helps metabolize your bones. People who are suffering from osteoporosis are more likely to suffer from bony fractures. Dates can strengthen your bone and make it strong.
Eager to know health views and observations on foods that is known for their healing properties, check out our exclusive section – Natural Healing