Dates are the fruit of palm trees that are grown in many tropical regions of the world. Dates have become very popular in recent years.
Almost all dates sold in the West are dried.
Whether the date is dry, you can tell by its appearance. Wrinkled skin indicates dryness, and smooth skin indicates freshness.
Depending on the variety, fresh dates are very small and the colours range from bright red to light yellow. Medjool and Daglt Noor dates are the most commonly eaten varieties.
The date is bitten with a sweet taste. They are also rich in some important nutrients and have many benefits and uses.
This article describes the eight health benefits of eating dates and how to incorporate them into your diet.
Dates have an excellent nutritional profile.
Because they are dry, their caloric content is higher than fresh fruit. Dates have a caloric content similar to other dried fruits such as raisins and figs.
Most of the calories in dates come from carbohydrates. Very little protein is left. Despite the calories, dates contain a significant amount of fibre and some important vitamins and minerals.
A portion of 3.5 ounces (100 grams) provides the following nutrients:
|Vitamin B6:||12% RDI|
Palms are also rich in antioxidants and can contribute to many benefits of dates.
Sažetak Dates contain many vitamins and minerals in addition to dietary fibre and antioxidants. However, since it is dried fruit, it has a high-calorie content.
2-High content of dietary fibre
Getting enough fibre is important for your overall health.
Since a 3.5-ounce serving contains about 7 grams of fibre, including dates in your diet is a great way to increase your fibre intake.
Dietary fibre can help digestive health by preventing constipation. Contributes to the formation of faeces and encourages regular urination.
In one study, 21 people who ate dates palms seven times a day for 21 days had improved stool frequency and significantly increased bowel emptying compared to those who did not eat dates palms.
In addition, palm fibre helps control blood sugar levels. Dietary fibre slows down digestion and helps prevent high blood sugar after a meal.
For that reason, dates have a low glycemic index (GI), which indicates a jump in blood glucose after eating certain foods.
The palm is rich in fibre and can help prevent constipation and control blood sugar levels.
3-Rich in antioxidants to fight disease.
Dates offer a range of antioxidants that offer a number of health benefits, including a reduced risk of many diseases.
Antioxidants protect cells from free radicals, unstable molecules that can cause harmful reactions in the body and cause disease.
Compared to similar fruits such as figs and dried berries, dates have the highest content of antioxidants.
Here is a summary of the three most powerful antioxidants in the palm of your hand:
Flavonoids: Flavonoids are powerful antioxidants that help reduce inflammation and have been studied for their ability to reduce the risk of diabetes, Alzheimer’s disease and certain cancers.
Carotenoids: Carotenoids have been shown to promote heart health and have the potential to reduce the risk of eye diseases such as macular degeneration.
Phenolic acid: Phenolic acid, known for its anti-inflammatory properties, can help reduce the risk of cancer and heart disease.
Palm contains a number of antioxidants that can help prevent the development of certain chronic diseases such as heart disease, cancer, Alzheimer’s disease and diabetes.
4-It can promote brain health
Ingesting dates can improve brain function.
According to laboratory studies, dates help reduce inflammatory markers such as interleukin 6 (IL-6) in the brain. High levels of IL-6 are associated with an increased risk of neurodegenerative diseases such as Alzheimer’s disease.
In addition, animal studies have shown that dates help reduce the activity of amyloid-beta proteins, which can form amyloid plaques in the brain.
Plaque buildup in the brain interferes with communication between brain cells and can ultimately lead to brain cell death and Alzheimer’s disease.
An animal study found that mice fed a diet mixed with date palms had significantly better memory and learning skills and less anxiety-related behavior than mice that did not eat.
A potential property of dates that strengthens the brain is due to the content of antioxidants known to reduce inflammation, including flavonoids.
However, human studies are needed to confirm the role of dates in brain health.
Date palms help reduce inflammation and prevent plaque formation in the brain. This is important for the prevention of Alzheimer’s disease.
5-It can promote natural labour
Date palms are being studied for their potential to promote and promote late childbirth in pregnant women.
Ingesting this fruit during the last weeks of pregnancy can promote cervical dilation and reduce the need for induced labour. It also helps to reduce the working day.
In one study, 69 women who took date palms six times a day four weeks before the semester were 20% more likely to give birth spontaneously and gave birth significantly shorter than those who did not eat them.
Another study of 154 pregnant women found that those who ate dates were less likely to be induced than those who did not.
A third study showed similar results in 91 pregnant women who consumed between 70 and 76 grams of palm trees daily from week 37 of gestation. They devoted themselves to active work, an average of four hours less than those who did not eat dates.
It seems that date palms stimulate labour and help shorten labour, but more research is needed to confirm these effects.
The role of dates during pregnancy is probably due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin on the body. Oxytocin is a hormone that causes labour during childbirth
In addition, dates contain tannins, a compound that has been shown to promote contraction. It is also an excellent source of natural sugar and calories needed to maintain energy levels during childbirth.
dates can promote and promote natural childbirth in pregnant women if consumed in the last weeks of pregnancy.
6-Excellent natural sweetener
The date is the source of fructose, the natural sugar found in fruits.
Therefore, the date is very sweet and has a slight caramel flavour. They are an excellent healthy alternative to white sugar in recipes because they provide nutrients, fibre and antioxidants.
The best way to replace dates with white sugar is to make a date paste, as in this recipe. It is made by mixing dates and water with a blender. As a rule, sugar should be replaced by date paste in a 1: 1 ratio.
For example, if your recipe requires 1 cup of sugar, replace it with 1 cup of date paste.
Although dates are rich in fibre and nutrients, they are still quite high in calories, so it’s important to keep in mind that it’s best to consume them in moderation.
Abstract dates are a healthy alternative to white sugar in the recipe due to their sweet taste, nutrients, fibre and antioxidants.
7-Other potential benefits of dates
Date palms are considered to have other health benefits of dates that have not yet been well studied.
Bone health: The palm of the hand contains many minerals such as phosphorus, potassium, calcium and magnesium. All of them are being studied to prevent bone-related diseases such as osteoporosis.
Blood glucose control: Dates help regulate blood sugar levels because they have a low glycemic index, fibre and antioxidants. Therefore, its use is useful in the treatment of diabetes.
While these health benefits of dates are promising, more research is needed before conclusions can be drawn. Abstract Dates are believed to help promote bone health and control blood sugar levels, but these effects have not been fully studied.
8-Easy to include in food
Dates are a wonderfully versatile and delicious dessert. They are often combined with other foods such as almonds, peanut butter and soft cheese.
Dates are also very sticky, so they are a useful binder for bakery products such as cookies and bars. You can also combine dates with nuts and seeds and make healthy snacks and energy balls like this recipe.
Alternatively, dates can be used to sweeten sauces such as salad dressings and marinades or to mix them with smoothies and oats.
It is important to note that dates are high in calories and easy to overeat. Therefore, it is best to use it in small quantities.
There are many ways to eat a date. They are usually easy to eat but can be included in other popular foods.
Dates are a very healthy fruit to include in your diet. They are rich in a variety of nutrients, fibre and antioxidants and are good for health, from improving digestion to reducing the risk of disease. There are several ways to add dates to your diet. A common way to eat it is to use natural spices in various dishes. They also make amazing desserts. It is hotter than fresh fruit, but it is easier to find dates in dried form. Therefore, it is important to eat in moderation. Dates are nutritious and delicious, so they should be add to your diet.