13 Proven Health Benefits of Dates

by Kiran Patil last updated -

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Being rich in various nutrients, fiber, and antioxidants, dates have amazing benefits for the brain and heart. It also helps in improving bone health, treating constipation, intestinal disorders, heart problems, anemia, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates also help promote a healthy weight gain. They are rich in many vitamins, minerals, and fiber. Some health specialists have said that eating one date per day is necessary for a balanced and healthy diet.

What are Dates?

Dates are sweet fruits of date palm tree scientifically known as Phoenix dactylifera. They are one of the best versatile foods that can regulate the digestive process and have gained popularity in the recent times. Date palm trees are cultivated all over the world especially across tropical regions. They can significantly boost energy levels in people within half an hour of consumption. You can also use date molasses in your smoothies or desserts as a sweetener.

The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. It is also said that taking one date per day will help you maintain eye health all your life. They are commonly known to be quite effective in guarding against the problem of night blindness. Medjool is one of the popular variety of dates that has many benefits.

The massive health benefits of dates have made them one of the best ingredients for muscle development.

Watch Video: 9 Surprising Benefits Of Dates

Dates Nutrition

According to USDA, dates are a good source of energy, fiber, sugar, and various vitamins and minerals. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc can be found in dates. Apart from the above mentioned nutriens, dates also contain vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.

Health Benefits

Let us look at some of the key benefits in detail below.

Strengthen Bones

A study published in Critical Reviews in Food Science and Nutrition journal suggests that significant amounts of minerals such as phosphorus, potassium, calcium, magnesium found in dry fruits make them a superfood for strengthening bones and fighting off painful and debilitating diseases like osteoporosis.

Organic pitted dates contain selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people age, their bones gradually weaken.

Good Source of Energy

Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world eat natural fat-free dates for a quick afternoon snack when they are feeling lethargic or sluggish.

Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted. In one study published in the International Journal of Food Sciences and Nutrition, it was found that chewing a few at such times helps you regain your energy immediately.

People who follow Islam and observe fastings, break their fast by eating them along with water. This also helps avoid overeating of food once the fast is over. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified.

Dates boost brain health

Boost Brain Health

The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of the brain activity.

According to research, “date palm fruits are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid”. Therefore, they are a wonderful food source for people as they age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.

Dates Rich in Fiber Relieve Constipation

Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of dates, soak some of them in water overnight, then consume in the morning when they turn into a pure date syrup to get the most optimal results.

According to a research on the effects of fiber on dietary constipation, foods rich in fiber are essential in promoting healthy bowel movements and comfortable passage of food through the intestinal tract. Dates have high levels of soluble fiber and thus can help relieve the symptoms of constipation.

Treat Intestinal Disorders

The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake helps inhibit the growth of the pathological organisms and thus, help stimulate the growth of friendly bacteria in the intestines.

In terms of digestive issues, they contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make them more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.

Treat Anemia

Dates have a high mineral content, which is beneficial for many different health conditions but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia.

The high levels of iron in dates balance out the inherent lack of iron in anemic patients, increasing energy and strength while decreasing feelings of fatigue and sluggishness. You can even add date crumbles to your cereal and porridge.

Cure Allergies such as SAR

One of the most interesting facets of dates is the presence of organic sulfur in them. This is not a very common element to find in foods, but it does have a worthwhile amount of health benefits, including the reduction of allergic reactions and seasonal allergies.

According to a study done in 2002, organic sulfur compounds can have a positive impact on the amount of suffering people experience from SAR (Seasonal Allergic Rhinitis), which affects approximately 23 million people in the United States alone. Dates are a great way to stem the effects of those seasonal allergies through their contributions of sulfur to the diet.

Dates Promote Healthy Weight Gain

Dates should be included as a part of a healthy diet as they are rich in sugar, proteins, and many essential vitamins. If dates are consumed with cucumber paste, you can keep your weight at a normal, balanced level.

One kilogram of dates contains almost 3,000 calories, and the calories in them are sufficient to meet the daily requirements for a human body. Medjool dates are easily available in grocery markets and make for a healthy snack!

Promote Heart Health

Dates are quite helpful in keeping your heart healthy. When they are soaked overnight, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. They are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart-related diseases.

Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor to heart attacks and stroke. Therefore, when taken twice a week, dates can seriously improve the overall health of the heart.

Treat Sexual Weakness

Studies have shown that dates are even beneficial for increasing sexual stamina. Soak a handful of dates in fresh goat’s milk overnight, then grind them in the same milk with a mixture of cardamom powder and honey. This mixture becomes a very useful tonic for increasing sexual endurance and reducing sterility caused by various sexual disorders. The science behind this phenomenon is largely due to traditional usage which stimulated formal research.

In 2006, a study revealed the effects of date palms and their oil on sexual functioning and found that the high levels of estradiol and flavonoid components of dates are what increase sperm count and motility, as well as promoting increased testes size and weight. So, if you are looking for a masculine boost, eat organic dates, because they are a great natural aphrodisiac!

Prevent Night Blindness

The benefits of dates are extensive and are commonly employed to fight off various conditions affecting the ear, nose, and throat. According to research, the vitamin A in dates helps prevent night blindness.

Dates and their leaves help reduce the frequency of night blindness and are commonly used in rural areas where dates grow and are used as an alternative medicine. The leaves of the date palm are ground into a paste and rubbed on and around the eyes, or dates are ingested orally for preventing night blindness.

Relieve Alcoholic Intoxication

Dates are commonly used as a remedy for alcoholic intoxication. They provide quick relief and have a sobering effect in case you feel as though you have consumed an uncomfortable amount of alcohol.

You can use organic California Medjool dates the following morning to prevent severe hangovers. Again, they should be soaked overnight for the best results.

Treat Chronic Diarrhea

According to a research published in Cornell University, dates are high in dietary fiber and antioxidants, which help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.

Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea.

Health Benefits of Dates

Reduce risk of Abdominal Cancer

Research has pointed towards dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines.

Since they are natural, they don’t have any side effects on the human body. They can be quickly and easily digested for a quick boost of energy. You can even use date sugar, which is basically the dried variety ground into tiny pieces.

Although these dried fruits carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which attracts various impurities. Therefore, you should only consume the ones that are processed and packaged properly. Also, make sure to wash them thoroughly before eating, as this will help remove the impurities present on the surface.

Where to Buy Dates?

Dates are easily available in supermarkets, grocery stores and online. Make sure you select the type that provides all the benefits you looking for:

  • Organic Medjool dates
  • Noor dates
  • Ajwa dates

How to Eat?

People consume them in several ways, such as mixing the paste of the dates with milk and yogurt or as a bread spread for a delicious and healthy breakfast. Natural date paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.

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