Incredible Health Benefits of Dates and Nutritional Value

The fruit known as dates is produced by the date palm tree, which is indigenous to the Middle East but is now planted throughout Asia, the Mediterranean, the USA, and Mexico. 

  These palm trees have enormous clusters of dates hanging from their tops. Their skins wrinkle and turn brown as the fruit ripens because it loses more and more moisture. At this point, they are often picked manually, either by a person using a motorized lift or by climbing up the palm.

When harvested, they resemble a giant, withered sultana. They still have some moisture in them despite how they look. Before consuming, whole dates should have their center stone removed; alternatively, pitted dates are available for purchase. 

  Though the benefits of fresh dates are best enjoyed from November to January, consumed day and night with or without milk, both dried and new varieties are available all year round.

Even though the fruit comes in various types, the Medjool dates are among the most well-known because of their stickier and sweeter taste.

Nutritional facts of Dates

• Calories Dates are large in terms of calories. One date (24 grams) contains about 66 calories.
• Carbohydrates The majority of dates are made up of carbohydrates, which include natural sugars like glucose sucrose, and fructose. A single date has about 18 grams of carbs.
• Fiber Dates are a great source of fiber in the diet. A single date can provide 1.6 milligrams of fiber. Fiber is helpful for digestive health and can in preventing constipation.
• Protein: Although dates have some protein however, it’s not a huge amount. A single date has around 0.2 grams of protein.
• Vitamins and Minerals Dates are a good source of many minerals and vitamins such as magnesium, potassium vitamin B6, as well as iron. Potassium is crucial in maintaining heart health and controlling blood pressure. Magnesium is vital for bone and muscle health. Vitamin B6 is a key factor in metabolism and iron is essential to produce red blood cells.
• Fat Dates are extremely low in fat. There are just 0.2 grams of fat per day.
• Antioxidants The dates contain a variety of antioxidants, such as flavonoids, carotenoids and phenolic acid. These antioxidants shield cells from the harm that is caused by free radicals. They also could reduce the risk of diseases such as cancer and heart disease.

In general, dates are a healthy fruit that is an excellent addition to an energizing diet. But, due to their natural amount of sugar in them, they must be consumed with caution in particular for people who are trying to control their sugar intake and managing diseases such as diabetes.

There is no denying that dates are a great source of vitamins and minerals. They are also relatively high in Vitamins K, A, and Pyridoxine (Vitamin B6). 

  Because they are rich in nutrients and have a significant role in bone health, cholesterol regulation, and cognitive function enhancement, they are highly advantageous to the body. 

  The USDA’s (US United States Department of Agriculture) recognized nutritional values for 100g of dates are listed in this table—eventually, a professional dietitian like Dt. Rukhsana Azhar from DIET4U WELLNESS can explain Benefits of Dates and type of it better than others.

How do dates contribute to a healthy diet?

Regarding the benefits of dates, the first one is that sugars, including fructose, glucose, and sucrose, are naturally found. One hundred grams of fresh dates contain roughly 157 calories, while 100 grams of dry dates contain more than 300 calories. Dates are edible food with significant health benefits since they include additional nutrients besides their high organic sugar content, such as proteins, crude fiber, fats, and antioxidants. 

  Dates are pretty sweet; based on the ripening stage, the cultivar, and overall humidity level, dates can contain anywhere from 50 to 88 percent sugar.

Fructose and glucose are the main sugars found in dates; they account for two-thirds of the fruity content. Dietary fibers comprise the remaining (small) portion of the fleshy composition, with water making up the remaining one-fifth. Dates are also a good source of protein, fats, crude fiber, minerals, vitamins (especially B), and tannins. Due to their high nutritional value, dates can help fulfill some of the dietary needs of humans.

Remarkable Benefits of Dates  for your health

1. Rich in antioxidants that offer protection

        Dates are a great source of antioxidant-rich protecting plant components. Carotenoids, lignans, and polyphenols are a few of them that   have been demonstrated to help lower the risk for long-term illness.

     2. It may promote intestinal health.

        Fibre’s significant contribution to health is still being studied; it has been shown to reduce the likelihood of certain chronic illnesses and foster a favorable gut microbiota. 

        Because dates are high in fiber and polyphenols, which have beneficial antimicrobial properties, a small 2015 study suggested that           eating dates may lower the risk of colon cancer.

      3. Could promote bone health

           Phosphorus, potassium, calcium, and magnesium are among the minerals that are good for bones and can be found in dates. They also  include vitamin K necessary for strong, healthy bones.

      4. Could aid in a natural birth

           Dates may encourage cervix dilatation and lessen the requirement for an induced birth when consumed during the last few weeks of     pregnancy. Additionally, it is believed that they can shorten the duration of labor. Oxytocin is a hormone involved in labor contractions, and compounds in the fruit are thought to replicate its effects.

       5. It could be a helpful substitute for sugar.

            Dates and water are blended to create a paste known as date syrup. The syrup has a lower fructose concentration and a lower Glycemic Index (GI) than most other sweeteners.

Are all dates safe?

  Some people might be allergic to dates, but some sensitive people may also experience allergic reactions to substances known as sulfites. 

  Symptoms of a mild reaction could be a runny nose, sneezing, or itchy lips or tongue. Consult your general practitioner if these symptoms occur after consuming dates. 

Culinary utilization of dates 

Customers can use dates in their meal planning in the following ways: 

•  A natural sweetener you may use in recipes is dates. Customers can make date syrup and use it like honey by blending dates. Though dates are packed with fructose, they will still add sugar to recipes, so it’s vital to remember that.
• When making smoothies, add dates. Combine eight dates, 1 cup of ice, and a dash of nutmeg or cinnamon in a blender with 2 cups of milk. Puree until silky (enough for two).

• Add texture, fiber, potassium, and almonds to a green salad to balance flavors.

• Make a confectionery bar yourself. Dates, referred to as “nature’s candy,” are gooey, delectable treats made with chopped almonds, chocolate, and peanut butter. 

• Add dates to stews or other mixed meals. Beans and fowl go nicely with dates.

Dates are a naturally occurring sweet treat that includes nutrients, but this does not imply that clients should consume more. Because each date has roughly 50 calories and 15 grams of carbohydrates, consumers should consume them in moderation, just like other high-sugar foods.

When is it ideal to eat dates?

 For breakfast: Adding types of dates to your diet for benefits in the morning is a terrific way to get some natural sweetness and fiber. Their high fiber content helps you feel full and content throughout the morning. Dates are an excellent source of natural sugars and fiber when eaten as a snack in the afternoon. By combining sugar and fiber, blood sugar can rise gradually, giving you a longer-lasting energy boost. 

In times of hunger: Because of their high fiber content, they provide a concentrated source of calories and are highly satisfying. If you’re craving something but still need more time to prepare a complete meal, try mixing some peanut butter with some dates to get a great combination of protein, carbohydrates, and fiber.

  Pre-workout: Although dates naturally contain a lot of sugar, their blood sugar surge is slower. Instead, they offer a slow-release carbohydrate that enables continuous energy flow to support your exercise. 

 As a late-night snack, Dietitian Rukhsana Azhar from Diet4u Wellness explains the benefits of dates with milk at night; she explains that they make fantastic snacks before bed just because of their high fiber content. Since fiber takes more time to digest, it can help you avoid nighttime hunger and feel fuller for longer.

Benefits of dates for men’s and women’s sexual health

Men

  Dates are rich in microelements such as sterols and estrone, as well as flavonoids and amino acids. By boosting energy, enhancing fertility, and heightening sexual desire, these may aid in sexual performance.

Women

  Dates include substances called flavonoids, alkaloids, and saponins that have the potential to stimulate libido and sex. They might also be helpful for:

• Taking erectile dysfunction medicine
• Increasing lubrication
• boosting libido
• adjusting estrogen, a significant sex hormone in women
• decreasing the need for a forced delivery and promoting cervical dilatation

FAQs regarding Benefits of Dates

Q:- Do dates work for diabetics?

Ans:- Yes you can incorporate dates into a diabetic-friendly meal in moderate quantities. Because of their amount of natural sugars, it’s recommended for those with diabetes to keep track of their intake and speak with medical professionals.

Q:- Are dates beneficial in losing weight?

Ans:- Despite their high calorie content they can still be a part in weight loss plans when consumed in moderate amounts. Their fiber content can promote satisfaction, which aids in portion control as well as decreasing overall calories consumed.

Q:- What can dates be stored to ensure freshness?

Ans:- Dates should be kept in a sealed airtight container an area that is cool and dry far from sunlight. Refrigeration can help extend their shelf life, which means that they are fresh and delicious for a longer time.

Q:- Do you have any side consequences associated with eating dates?

Ans:- Although dates have many health benefits, over consumption can cause weight growth due to their calorie content. Furthermore, people who have an allergy to dates should be cautious and seek advice from a medical expert.

Q:- Can dates alleviate constipation?

Ans:- Yes, dates are famous because of their laxative properties because of their high fiber content. The inclusion of dates in your diet can aid in regulating your bowel movements and relieve constipation.

Q:- Are there various types of dates?

Ans:- Yes, there are several kinds of dates. Every one offering distinct taste and texture. The most popular ones are Medjool, Deglet Noor, and Barhi Each offering distinctive dining experiences.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.