18 Health Benefits of Dates You Should Know, Nutritional Value and Side Effects

Dates

Dates are a fruit cultivated from date palm (Phoenix dactylifera), a plant native to the Middle East and North Africa. Dates have a natural sweetness and rich flavor that people often associate with dessert.

Dates or date palm is a flowering plant species in the palm family, Arecaceae, which is cultivated for its edible sweet fruit and is also well known for being odorless. The Nigeria name for dates fruit is Esoo meka – Yoruba, Oge – Igbo, Dabino – Hausa.

Dates are nutritious fruits with potential benefits. Research has found that dates help support brain, digestive, and heart health. Dates are a source of antioxidants that may protect against disease and help ease natural labor.

Fascinating Fact about Dates

Dates have been a dietary staple for over 5,000 years in the Middle East and North Africa, providing essential nutrition and sustenance to communities in arid regions. These ancient fruits have played a vital role in ensuring food security and nourishment in challenging environments.

Nutritional Value of Dates

Nutritional Value per 100g of dates:

Calories – 270-310

Protein – 5.1 g

Total Fat – 0.4 g

Sodium – 2 mg

Potassium – 656 mg

Carbohydrates (dietary fibers and sugar) – 75 g

Antioxidants – 80400 micromol

Note: These values may differ from variant to variant.

18 Health Benefits of Dates You Should Know

Below is the comprehensive list of health benefits of dates according to nutritionist

1. Helps Fight Diabetes

Diabetes Mellitus is one of the most common diseases around the world. Diabetes is treated using synthetic medicines with a combination of several oral medicines and insulin supplementation.

Dates can increase the production of insulin and also have several properties that can help reduce the rate of absorption of glucose from the intestine. This can help a lot in reducing the risk that is posed by diabetes.

2. Reduces Risk of Cancer

In-depth studies about dates revealed that the presence of a compound called beta D-glucan in dates is very advantageous in promoting anti-tumor activity within the body. The high concentration of antioxidants in dates also helps in reducing the activities of free radicals (elements that can cause cancer) and thereby reduces the chances of cancer from happening. The daily consumption of dates can significantly reduce the risk of cancer and the occurrence of benign tumors too.

3. Dates Are Highly Nutritious

The nutrition data of dates are really off the charts. The fruits are packed with a lot of essential vitamins and other nutrients that can be extremely helpful to your overall health. When it comes to date nutrition, their high fiber and carbohydrate content undoubtedly make them one of the healthiest dry fruits.

4. High Concentration of Antioxidants

Antioxidants are basically compounds that inhibit the process of oxidation and thereby eliminate the dangerous free radicals that can cause a lot of harm to your cells. Oxidation can be very dangerous as it can be very harmful to the structural and genetic integrity of your cells.

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5. Improves Brain Functionality

Inflammatory cytokines such as Interleukin can be extremely dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease. The presence of inflammatory markers is never a good sign for your neural health and therefore it is to be considered with extreme care.

The study also showed that consuming dates reduces issues related to anxiety disorder and also helps in boosting memory and learning.

6. It Prevents Microbial Infections

Bacterial infections can sometimes be deadly and can also cost a lot to treat. In the current medical scenario, almost all microbial infections are treated with the help of antibiotics which is an expensive way of treatment and also comes with a baggage of side effects. Substituting antibiotics with natural products can be both a physically and financially sound decision.

A study conducted using extracts from the pits and leaves of date revealed that it had active resistance against certain harmful bacteria. It was found that dates can be beneficial against deadly microbes such as E. coli and pneumonia.

7. It May Facilitate Natural Labour

Eating dates benefits women as it increases the likelihood of natural labor, reducing the complications associated with cesarean deliveries.

Studies suggest that incorporating dates into a pregnant woman’s diet can help lower the pressure during childbirth, thanks to specific compounds in dates that mimic oxytocin, facilitating healthy contractions.

8. Adds Strength To Your Nervous System

The nervous system is basically the communication network that keeps your body functioning. Neurological problems are highly dangerous as they can affect multiple parts of the body at the same time.

Dates are rich in nutrients such as potassium which is very beneficial for your neurological health. Foods that are high in potassium make the communication between nerve cells easier. The low amount of sodium in dates also reduces the chances of hypertension which in turn will help keep your nerves safe from increased blood pressure.

9. Improves Your Skin

Dates are a very good alternative to harmful chemicals found in skincare products. The high concentration of vitamin C and vitamin D in dates ensures that your skin receives all the nourishment required for healthy glowing skin. Vitamin C & D work for the improvement of your skin’s elasticity which is very hard to maintain as you age.

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10. Date Can Protect Your Kidneys

Dates have various properties that can help your kidneys stay healthy in difficult circumstances. In a study conducted on Ajwa, a type of data that is mainly found in West Asia, it was found that the fruit can actively reduce the lesions caused by nephrological disorders. Date extracts can also help reduce excess plasma and creatinine in the kidneys and improve the overall health of the kidneys.

11. Date Can Help Improve Fertility Among Males

There are various vitamins and minerals present in the fruit which can help in improving the sperm count and also in increasing the sexual libido in the person. Dates benefit sex, as the presence of flavonoids and various amino acids in dates makes sure that the sexual performance of the male is fulfilled with enough energy. The microelements that are constituents of date palm such as estrone and sterols can help improve male fertility by a huge margin. Date pollen extracts are also studied widely for their positive effects on male sperm motility and count.

Studies also focus on the positive effects of date pollen extracts on sperm motility and count, underscoring the valuable date benefit for men’s sexual well-being.

12. Reduces The Rate of Hair Loss

Dates are a very good substitute for many over-the-counter medications that claim to stop hair fall. Dates benefit for hair is well-known, as they are extremely rich in iron, which makes them extremely beneficial for your hair. The increased iron content in dates ensures that the blood flow remains strong and the scalp gets the nourishment it deserves. The increased flow of oxygen to your scalp will facilitate the growth of new hair and also reduce the rate of hair fall by a great margin.

13. Dates Are Rich In Vitamins

Dates can provide you with a great dose of Vitamin requirement for your body. It is a great alternative to Vitamin supplements. Dried or fresh dates are both very good sources of vitamins including B1, B2, B3, and B5. These are all essential vitamins that are required to maintain the optimum health of your body. The need for vitamins can be easily met by including a sufficient amount of dates in your daily diet.

14. Reduces the Chance of Getting Night Blindness

The major cause of night blindness is long-term deprivation of vitamin A. Dates are rich in vitamin A and regular consumption of it can ensure that you do not get affected by night blindness in the long run. The use of dates to cure night blindness is recorded in the history of West Asian countries. Date palms are one of the oldest natural medicines that are recommended to heal problems arising out of vitamin A deficiency.

15. Dates are Excellent Sweeteners

The high content of fructose in dates provides a caramel-like sweetness to the fruit. Substituting white sugar with dates that are turned into a paste can make your meal sweet as well as healthy at the same time. So, reduce the use of white sugar and introduce some date paste into your diet to reduce the consumption of processed sugar.

16. May Help With Anaemia

In some studies, consuming dates regularly is compared with taking iron supplements as a treatment for anemia. The results showed that dates can be used to decrease anemia by increasing the iron content in hemoglobin. This is interesting because dates aren’t very high in iron (between 0.24mg and 3mg per 100g), yet they showed comparable results against iron supplements. This may help solve a problem with taking iron supplements regularly for anemia since these supplements tend to cause constipation. While this is not one of the generalized health benefits of dates, it does go to show that this superfood can be surprisingly useful.

17. Promotes Bone Health

Want to know what are dates rich in? Dates are highly rich in micronutrients such as selenium, manganese, magnesium, and copper. These micronutrients help in the development of your bone health. Dates can be one of the most important supplements to your diet if you are suffering from bone problems.

18. Works as An Anti-Inflammatory Agent

Inflammation is a reactive mechanism of the human body that helps fight against several diseases, trauma, and infections. The regulation of inflammatory agents plays a crucial role in maintaining the overall health of the patient.

Potential Risks of Dates

Research has found that people with pollen allergies may have sensitivities to dates. That is known as oral allergy syndrome, which happens when allergens found in raw fruits like dates produce similar reactions to pollen allergens. People with oral allergy syndrome rarely develop severe symptoms like anaphylaxis, unlike other food allergies.

Oral allergy symptoms include:

Itchy mouth
Scratchy throat
Swollen lips, mouth, tongue, and throat

Consult a healthcare provider if you develop an allergic reaction after consuming dates. They can perform tests to check whether dates are causing your symptoms.

Bottom Line

Dates are a delicious and nutritious fruit with numerous health benefits and healthy options for enhancing your meals and overall well-being.

Dates are sweet fruits in many varieties, such as fresh, wet, semi-dry, and dry. The antioxidants, minerals, and vitamins in dates help support brain, digestive, and heart health and protect against disease. Some evidence suggests that dates may help ease natural labor.

You can use dates as a sweetener in recipes for smoothies or oatmeal or eat them as is. Some people with oral allergy syndrome may have a sensitivity to dates. Consult a healthcare provider if you develop allergic reaction symptoms after consuming dates.

FAQs on Dates

1. What are the benefits of eating dates during pregnancy?

Eating dates during pregnancy offers several benefits, including potential assistance in easing labor pains, promoting natural labor, and providing essential nutrients such as fiber, antioxidants, and energy, which are beneficial for both the mother and the baby.

2. How do dates support heart health?

Dates can support heart health due to their high fiber content and the presence of heart-healthy nutrients. They may help lower blood pressure and reduce the levels of triglycerides, thus decreasing the risk of cardiovascular diseases.

3. Can dates help with healthy digestion?

Yes, dates are high in fiber, which can aid healthy digestion. The fiber content in dates supports regular bowel movements and may help prevent constipation, making them a beneficial addition to a healthy diet.

4. Are dates a good source of energy?

Yes, dates are a natural source of energy, and their consumption can help release energy slowly, making them an excellent choice for a quick and sustained energy boost.

5. How can dates be used to maintain weight?

Dates can help maintain weight due to their rich fiber content, which can help keep you feeling full and satisfied for longer periods, potentially reducing overall calorie intake.

6. What are the benefits of dates for hair?

Dates are a good source of iron, which is essential for hair health. Regular consumption of dates may help support healthy hair and prevent issues such as fuzzy or damaged hair.

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