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Dates are the fruit that is harvested from the date palm tree, which may be found growing in many tropical areas across the world. In recent years, dating has experienced a surge in popularity.
Dried dates make up almost the entire market for date products in Western nations.
On the basis of their look, one can determine whether or not dates have been dried. The presence of wrinkles on their skin is a sign that they are dry, whilst the absence of wrinkles suggests that they are still fresh.
Dates that have been recently harvested can range in colour from brilliant red to brilliant yellow, and their size can be anything between very small and very large. The Medjool and Deglet Noor varieties of dates are the ones that are consumed the most frequently.
Dates have a flavour that is sweet and a texture that is chewy. In addition to this, they are rich in a variety of essential nutrients and offer a wide range of benefits and applications.
This article will address how to include dates in your diet, as well as 15 of the health benefits that come from eating dates.
- 0.1 Nutritional chart of dates
- 1 The benefits of dates are:
- 1.1 Rich in disease-fighting antioxidants
- 1.2 Improves digestive health
- 1.3 Helps to detoxify the body
- 1.4 Post-menopausal bone health
- 2 Types of Dates:
- 3 FAQs
- 3.1 Q1. Is jaggery made from dates?
- 3.2 A natural sweetener like dates can be used in a variety of recipes; what are some of such recipes?
- 3.3 Q3. Does eating an excessive amount of dates have any negative side effects?
- 3.4 4. How can I choose the best dates from those that are available in the market?
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Nutritional chart of dates
|Amount||Percentage of the daily required intake|
|Fats Total||0.4 g||0 %|
|Carbs Total||75 g||25 %|
|Fibre||8 g||32 %|
|Protein||2.5 g||5 %|
|Cholesterol||0 mg||0 %|
|Vitamin D||0 %|
|Vitamin C||0 %|
|Vitamin B6||10 %|
|Sodium||2 mg||0 %|
|Potassium||656 mg||18 %|
The benefits of dates are:
Dates are packed with diverse nutrients that provide your body with a variety of health benefits, ranging from lower cholesterol levels to stronger bones.
Dates should be incorporated into your diet due to their ability to immediately lower cholesterol levels and assist in the management of weight.
Rich in disease-fighting antioxidants
Dates are a source of several different types of antioxidants, which can be used to treat a variety of ailments. Antioxidants are substances that shield the cells in your body from the potentially damaging effects of free radicals, which can also contribute to illness. Dates are loaded with many types of antioxidants, such as:
Carotenoids are incredibly helpful for maintaining good cardiovascular health. Additionally, it lowers the probability of developing an eye-related condition.
Flavonoids are an effective antioxidants that offers a variety of health advantages. It is commonly used due to the anti-inflammatory effects that it possesses. Numerous scientific investigations have demonstrated its value in lowering one’s vulnerability to diabetes, Alzheimer’s disease, and even some forms of cancer.
The anti-inflammatory qualities of phenolic acid, as well as its ability to lower the risk of some malignancies and cardiac problems, have led to its widespread use.
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Dates are an excellent source of the minerals copper, selenium, and magnesium, all of which are essential for maintaining bone health and warding against conditions that are related to bone. In addition to that, it contains a lot of vitamin K, which plays a role in controlling how your blood clots and in the metabolic process of your bones.
Bone fractures are more prone to occur in individuals who have osteoporosis because of their weakened bone structure. Dates have been shown to strengthen bones and make them more robust.
Each date is packed with choline, a type of vitamin B that is particularly helpful for the learning and memory processes. This is especially true for youngsters who have Alzheimer’s disease. Date eating on a regular basis has been associated with a reduced risk of neurodegenerative disorders such as Alzheimer’s disease and improved cognitive performance in elderly people.
Dates are also beneficial for lowering inflammation and halting the creation of plaque in the brain, both of which are essential steps in the fight against Alzheimer’s disease.
Improves digestive health
Dates are an excellent source of natural fibre; in fact, 100 grammes of dates contain over 8 grammes of fibre. This natural fibre helps to regulate bowel motions, which in turn improves the health of your digestive tract as a whole. Normal and healthy digestion has a cascading effect of enhancing other systems in your body including improved nutrient absorption, and better liver and kidney health, and also keeps you mentally calm. This is because normal and healthy digestion cascades into other systems and improves them. In addition, eating dates on a daily basis might help you avoid or even reduce the symptoms of constipation, along with the array of other problems that come along with it.
Helps to detoxify the body
Dates and date extract both contribute to the maintenance of healthy liver function and serve to forestall the development of liver fibrosis. Dates help your body cleanse in a natural way by promoting good liver function. This is important because the liver is responsible for eliminating waste and other potentially hazardous compounds from your body. Consuming date extract on a consistent basis lowers the chance of developing liver cirrhosis since this results in a considerable reduction in the severity of liver fibrosis.
One of the conditions that affect most people is diabetes mellitus. The majority of patients with diabetes are treated with a combination of oral diabetic medications and insulin injections. According to some research, eating dates can help reduce the amount of sugar and fat in the blood.
It has been shown to stimulate the synthesis of insulin and assist in slowing the pace at which glucose is absorbed from the intestines. Because of this, one’s likelihood of developing diabetes may decrease.
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Dates have the highest natural sugar content of any other fruit, making them the sweetest. It has the potential to lessen your cravings for sugar and other sweet goods. Because of its similar sweetness to white sugar, it makes an excellent replacement for it. Therefore, the next time you find yourself craving anything sweet, you should consider eating dates instead.
Dates are a wonderful source of vitamins C and D, both of which contribute to the elasticity and smoothness of your skin and help to keep them in good condition. Dates have been shown to slow the aging process and stop the buildup of melanin, two factors that contribute to age spots.
Dates, when eaten first thing in the morning on an empty stomach before exercise, can help you feel full longer, give you a surge of energy, and thus assist in the process of losing weight in a healthy way. This is due to the significant amount of fibre that dates contain, which slows down the absorption process in the large intestine.
Because of this, you won’t feel the urge to eat as much food, which means you won’t take in as many calories. This effect lasts for a longer period of time. The more calories you consume, the greater the amount of energy you will need to expend. In a similar vein, you can enjoy a scrumptious and nutritious snack in the form of 6-7 dates in between each of your main courses. Dates have the ability to speed up the metabolic process by lowering the production of short-chain fatty acids in the body.
Dates can aid with sleep problems, which is another one of its many positive health effects. If you have been struggling with insomnia for a number of months now and are thinking about purchasing over-the-counter medications, you should pause for a moment and try a quick and easy home remedy with only a few ingredients to sort out the problem naturally before you go out and buy the over-the-counter medications. Before turning in for the night, prepare a beverage consisting of blended dates, fox nuts, and milk and consume the entire thing. Give it a shot for a few weeks and see how much of a difference it makes!
- Improve heart health daily handful or two dates can be beneficial for your heart health. Dates contain antioxidants, which assist to ward off the development of atherosclerosis and other cardiovascular illnesses.
- There aren’t many other benefits that come along with dating, especially for men and women. The details of those are as follows:
Benefits of dates for males
Enhance the sexual well-being of males – Dates have been consumed for centuries as a delicious delicacy that is also known to improve the sexual health of men. According to the findings of several studies, going on dates can boost your sexual stamina.
Dates contain flavonoids and estradiol, both of which have been shown to have beneficial effects on sperm count and quality. Dates can help increase the number of sperm produced.
Benefits of dates in females
Reduces the Risk of Iron Deficiency According to a number of studies, it has been discovered that women have a naturally increased risk of experiencing low levels of haemoglobin in their bodies. If you find that you are suffering from an iron shortage, rather than taking iron supplements, you should think about adding dates to your diet on a daily basis instead. Dates are an excellent source of iron. Consuming naturally occurring foods that are high in iron is almost always the superior choice to taking iron supplements or medication. Each day, consume approximately 100 grammes of dates, which is roughly comparable to four servings, in order to get the appropriate nutrition.
Eating dates at the end of your pregnancy can help you give birth naturally by putting your body into labour. It helps the cervix to open up further, which reduces the likelihood that labour may need to be induced. Dates are able to effectively replicate the action of the hormone oxytocin and bring about the normal contraction of the uterine muscle during labour.
Dates contain a substance known as tannin, which is known to assist in the facilitation of uterine contractions during the labour process.
How to Avoid Pile Formation During Pregnancy Pile formation is the most common complication that occurs during pregnancy and is caused by inadequate consumption of fibre. Dates are an excellent source of fibre due to their high content. They might be able to assist in lowering the likelihood of developing piles during pregnancy.
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Post-menopausal bone health
According to research, increasing the amount of potassium a postmenopausal woman consumes can slow down the bone loss that occurs after menopause. A single dried date contains a substantial amount of potassium as well as other essential minerals. A high potassium diet, according to the findings of several scientific studies, protects bone mass by lowering the quantity of calcium that is lost through the kidneys.
Types of Dates:
The various kinds of dates that are accessible and the features that distinguish them are summarised in the following chart.
|Types of Dates||About|
|Medjool Dates||Large size, fibrous flesh, reddish brown, sweet. Produced in Morocco, Palestine, Jordan|
|Omani Dates||Generally large, dark brown, juicy and sweet in taste. Produced in Oman|
|Piarom Dates||Oval shape, thin and long, dark brown or black colour, semi dried, unique sweet taste with hints of caramel/toffee. Produced in the Gulf region and the Middle East|
|Deglet Nour Dates||Medium size, long and narrow, golden brown with a dark tint, soft meaty fruit. Produced in Algeria|
|Mazafati Dates||Regular sized dates, soft and dark brown skin, mild taste with hints of chocolate and brown sugar. Produced in Iran|
|Barhi Dates||Small oval shape, yellowish colouring, one of the sweetest types of dates with a creamy texture and flavours of butterscotch, caramel and syrup. Produced in Iraq|
Q1. Is jaggery made from dates?
The answer is yes; a date palm jaggery is a form of jaggery or gur (as it is known in India), and it is produced by the evaporation of the sap of wild date palm trees. It is available in grainy, liquid, or solid form across the entirety of India, and it is utilised as a natural sweetener. In the regions of Bangladesh and West Bengal, the months of November through February are optimal for the harvesting of this particular variety of gur.
A natural sweetener like dates can be used in a variety of recipes; what are some of such recipes?
Whether you enjoy eating dates in their natural state or not, you should know that they are very nutritious and can be added to a variety of foods to boost the level of nutrients in those foods to varying degrees. Some of such foods include:
Dates halwa is a lighter and more nutritious alternative to moong dal halwa.
Date energy bars
Phirni are dates.
Dessert made with sticky dates and cream
Cake with dates and walnuts.
Q3. Does eating an excessive amount of dates have any negative side effects?
Yes, it is possible to get a skin rash, bloating, kidney problems, diarrhoea, and increased wheezing in persons who already have asthma if they consume too many dates all at once. In order to prevent any of the allergic reactions described in the previous paragraphs, you should ideally eat no more than three to six dates per day at the most.
4. How can I choose the best dates from those that are available in the market?
When shopping for dates at the store, you should aim for ones that are not overly sticky or dried out, but instead, have the ideal amount of shine and plumpness. They should have a golden colour to them just like goldilocks. There is a good chance that you will come across some or all of the dates listed below in either your local market or an online store that you frequent. In general, the availability can vary from one region to the next as follows:
Medjool: Originally cultivated in Palestine, Morocco, Saudi Arabia
Omanis are people who hail from the region known as Oman.
From the Neglect of the Persian Gulf, the Piarom. Noor is an oasis native to Algeria’s Tolga region.
Mazafati: From Iran
Barhi: Originating from the Iraqi
Thoory: A plant that is grown in Algeria
Ameri: A language that was developed in Iran
Dayri: This word originates in Iraq
Khudri is a plant that can only be grown in Saudi Arabia.
Dates originate in Mesopotamia, according to Halawy.
Safawi: Grown in Madinah in Saudi Arabia
Kalmi is a plant that was originally cultivated in Oman but is now grown in Madinah, Saudi Arabia.