10 Proven Health Benefits Of Dates

Although the date palm tree is indigenous to the Middle East, dates are now also produced in the Mediterranean, Asia, the USA, and Mexico. Dates are a type of fruit.

The tops of these palm palms are covered in enormous bunches of dates. Their skins wrinkle and become brown as they mature and the fruit loses moisture. At this time, they are often manually collected, either by a person scaling the palm or via a motorized lift.

Top 10 health benefits of dates

Dates include a variety of nutrients that provide several health advantages to the body, ranging from cholesterol reduction to bone health. Let us look at some of the key health benefits of dates in detail below:

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1. Dates: Rich in protective antioxidants

Dates have a high concentration of antioxidant-rich plant components. Polyphenols, carotenoids, and lignans, for example, have been found to help control the risk of chronic illness.

2. Dates: May support gut health

Fibre research continues to demonstrate its importance in health, from maintaining a healthy gut microbiota to lowering the risk of some long-term health issues.

3. Dates: Lowers cholesterol 

Dates should be included in your diet since they can rapidly lower cholesterol and help you lose weight.

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4. Dates: May facilitate a natural birth

When in the latter few weeks of pregnancy, including dates in the diet may stimulate cervical dilatation and lessen the need for an induced delivery. They are also regarded to be beneficial in terms of shortening the length of labor. The fruit’s compounds are thought to imitate the effects of oxytocin, a hormone involved in labor contractions.

5. Dates: May support bone health

Dates include nutrients that are good for your bones, such as phosphorus, potassium, calcium, and magnesium. They also include vitamin K, which is required for strong, healthy bones.

6. Dates: Promotes brain health

Each date includes choline, a vitamin B that is extremely important to the learning and memory processes, particularly in youngsters with Alzheimer’s disease. Date eating on a regular basis has been associated to a decreased risk of neurodegenerative disorders such as Alzheimer’s disease and improved cognitive function in elderly people.

Dates are also beneficial in lowering inflammation and avoiding plaque development in the brain, which is essential in the prevention of Alzheimer’s disease.

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7. Dates: May Offer Relief from Anemia

Iron is only one of the numerous nutrients that dates may be a rich source of. Anemia, a disorder marked by exhaustion, wooziness, brittle nails, and shortness of breath, can be caused by an iron shortage. Fortunately, increasing your consumption of foods high in iron, like dates, may help reduce the symptoms of anemia.

9. Dates: May Prevent Heart Diseases

According to a study published in the Journal of Agricultural and Food Chemistry by Waseem Rock et al., eating dates can lower triglyceride levels and reduce oxidative stress, two conditions that increase the risk of heart disease and atherogenesis, the process of fatty plaque formation in the arteries.

10. Dates: Might Help Treat Chronic Diarrhea

A Columbia University Medical Center report claims that meals high in potassium, such dates, may help replenish and restore electrolytes lost as a result of persistent diarrhea. They might facilitate digestion and lessen the unpredictable character of chronic diarrhea because of their high fiber content.

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different types of dates available and their characteristics.

Types of DatesAbout
Medjool DatesLarge size, fibrous flesh, reddish brown, sweet. Produced in Morocco, Palestine, Jordan
Omani DatesGenerally large, dark brown, juicy and sweet in taste. Produced in Oman
Piarom DatesOval 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 DatesMedium size, long and narrow, golden brown with a dark tint, soft meaty fruit. Produced in Algeria
Mazafati DatesRegular sized dates, soft and dark brown skin, mild taste with hints of chocolate and brown sugar. Produced in Iran
Barhi DatesSmall 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
different types of dates

Dates Nutritional facts

Dates are high in energy, fiber, sugar, and a variety of vitamins and minerals. They contain essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc. Aside from the nutrients listed above, they may also include vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.

Nutrition Facts

Nutrition Facts

Dates, medjool
Serving Size :
Water [g]21.32
Energy 277
Energy [kJ]1160
Protein [g]1.81
Total lipid (fat) [g]0.15
Ash [g]1.74
Carbohydrate, by difference [g]74.97
Fiber, total dietary [g]6.7
Sugars, total including NLEA [g]66.47
Sucrose [g]0.53
Glucose (dextrose) [g]33.68
Fructose [g]31.95
Maltose [g]0.3
Calcium, Ca [mg]64
Iron, Fe [mg]0.9
Magnesium, Mg [mg]54
Phosphorus, P [mg]62
Potassium, K [mg]696
Sodium, Na [mg]1
Zinc, Zn [mg]0.44
Copper, Cu [mg]0.36
Manganese, Mn [mg]0.3
Thiamin [mg]0.05
Riboflavin [mg]0.06
Niacin [mg]1.61
Pantothenic acid [mg]0.81
Vitamin B-6 [mg]0.25
Folate, total [µg]15
Folate, food [µg]15
Folate, DFE [µg]15
Choline, total [mg]9.9
Betaine [mg]0.4
Vitamin A, RAE [µg]7
Carotene, beta [µg]89
Vitamin A, IU [IU]149
Lutein + zeaxanthin [µg]23
Vitamin K (phylloquinone) [µg]2.7
Tryptophan [g]0.01
Threonine [g]0.04
Isoleucine [g]0.05
Leucine [g]0.08
Lysine [g]0.05
Methionine [g]0.02
Cystine [g]0.05
Phenylalanine [g]0.05
Tyrosine [g]0.02
Valine [g]0.07
Arginine [g]0.06
Histidine [g]0.03
Alanine [g]0.08
Aspartic acid [g]0.22
Glutamic acid [g]0.27
Glycine [g]0.09
Proline [g]0.11
Serine [g]0.06
Sources include : USDA [4]