During the Holy Ramazan season, numerous carts men selling dates is a common sight in the local markets. But, did you know the reason behind this? After a long haul of fasting, the energy levels of a person become incredibly low. Having a few dates can energize your body, along with balancing the sugar levels. Being rich in iron and other key nutrients, dates are packages of delicious goodness. That’s not all! Dates also promote better digestion and prevent many health disorders. In this article, we shall look into the health benefits of dates with nutrition facts.
What Are Dates?
Dates are sweet edible fruits, grown on the date plan trees of the desert areas. Date fruits are a staple in regions like Egypt, Middle East, Morocco and even North Africa. Dates are grown in clusters and contain about 75% of natural fruit sugars. Along with the ripe versions, dates dry fruits are also commonly used for cooking purposes. These fruits are widely used in making desserts, smoothies, cakes and other goods to replace unhealthy white sugar.
Different Types Of Dates Fruit:
If you thought dates come in just the regular dark variety, you are mistaken! There are more than 20 different types of Dates, each having its own unique taste, texture and look. Some of the popular ones among them are:
Are Dates Good For Health?
Dates are often referred to as “Superfoods” due to the numerous health advantages they offer. These fruits are loaded with dietary fibre to help in better digestion, along with preventing constipation. Dates are also rich in several nutrients like antioxidants that fight free cell damage and lower the risk of Cancers.
Dates Nutrition Facts:
Here is the nutritional breakup of 1 medium-sized date fruit:
- Total Calories: 20
- Total Carbohydrates: 5.33 gm
- Dietary Fiber: 0.6 gm
- Sugar: 4.5 gm
- Protein: 0.17 gm
- Iron: 0.07 mg
- Magnesium: 3 mg
- Potassium: 47 mg
How Many Dates To Eat Per Day?
Nutritionists recommend eating 3-7 dates per day for the improved health condition. Taking this limit regularly can promote smooth bowel movements. You will also notice enhanced energy levels with a high number of vitamins and minerals present in these fruits. Taking beyond the limit may increase your blood sugar levels.
Best Time To Eat Dates:
There is no particular best time to eat desserts. You can eat them after meals to replace your fat-laden desserts with something sweet, yet healthy. Eating them before meals can cut down your food cravings and reduce your intake. Having dates after a long fast or even as a first food in the morning to gain instant energy!
Research-Based Benefits Of Dates (Khajoor):
Here we enlisted 27 science proven benefits of dates for skin, hair and health. Let’s have a look into them.
Benefits Of Dates For Skin and Hair:
Here we enlisted 5 best benefits of dates for skin and hair. Let’s have a look into them.
1. Improves Skin Health:
Dates are great when it comes to improving your skin complexion. It is indeed the best when it comes to cleaning and taking care of your entire system. It acts as an antioxidant and allows your body to function normally. Proper blood circulation will allow your skin to glow and the texture of your hair to become thick, shiny and beautiful only within some time. So if you want to look beautiful, we suggest you make use of some amazing and beneficial dates. We guarantee you will not regret.
2. Nourishes Hair:
Another great thing that dates can do for you is softening your hair. If you think your hair is too rough or dry, all you will need is some dates to solve this problem. For this purpose, you could simply use some date oil. They will give you hair all the nutrition it needs. Simply take some date oil and massage it all over the hair very gently. Massage for about five minutes and then let it stay that way for about half n hour and then you can wash it off with cold water. You should also shampoo for better results.
3. Reduces Split Ends and Hair Breakage:
A lot of women have complained that their hair breaks quite often. This is because of bad hair routine, bad eating habits and bad weather. A quick and easy solution to this problem is the date fruits. It has essential nutrients such as vitamin A that is necessary for beautiful hair. It will control hair damage and split ends and also smoothen out the cuticles. For best results, use the combination of olive oil and jojoba oil along with date oil.
4. Makes Hair Dark And Shiny:
An amazing and great way to get you dark, thick, attractive and shiny hair is by using some date oil. Due to chemical treatment and bad weather, our hair tends to get rough and damaged. It increases shine to your hair from your root to the tip and also gives it a very silky and smooth surface. For best results, all you need to do is mix some quantity of date oil with your favourite mousse or serum and apply all over your hair. After you wash your hair, you will notice your locks have become much more shiny and beautiful.
5. Strengthens Your Hair:
All of us are tired of incessant hair fall, aren’t we? This tends to spoil us and makes us look significantly unattractive. A smart and easy way to strengthen your hair and give it that beautiful and natural appearance, we would suggest you make use of date oil. This will strengthen your hair follicles and smoothen your tresses only within a week. Now every time you brush your hair, you don’t have to worry about your hair fall. This is because of the date oil extracted from the tasty and edible dates.
See More: Dates Juice Benefits
Evidence-Based Health Benefits Of Dates:
Here we enlisted 22 best health benefits of dates. Let’s have a look into them.
6. Instant Energy:
The first and most important benefit that you will derive from the date fruit is instant energy. Since they are full of glucose, you will feel great bursts of energy throughout the day. You will be able to work for longer periods of time without any stress. Having just a handful of dates every day shall replenish all the sugar in your body within a couple of minutes. This is why doctors have suggested the use of dates for pregnant women and growing children who always need the energy to carry on with their daily activities.
7. Protein-Rich Food:
As we all know, our body needs a good amount of protein to function properly and in order to do so, we must use the goodness of healthy and tasty fruits which is available to us in abundance. One such fruit that is full of protein is date fruit. It is very much essential for the normal functioning of the body and builds blocks of muscles for us. So if you want an attractive and healthy shape, use some dates as they are a fine idea.
8. Treats Constipation:
Dates also provide relief to those who suffer from constipation. It can be used as a laxative. All you need to do for this is combine some dates in a bowl full of healthy salad and have it at least two times a day. You can also pop into your mouth directly. Eat this salad every day and you will definitely get some good results. Dates can kill the bacteria in your system that cause constipation and restore good health. If it still doesn’t help, you may consult your doctor or physician for further advice.
9. Prevents Gastro-Intestinal Disorders:
On the off chance that you experience the issues related to disorders of the intestine then making dates a huge part of your regular meals are one of a few activities that you could choose to attempt to manage this sort of trouble. The nicotinic content which is contained in the dates is thought to be extremely remedial for treating pretty much any types of intestinal issues. Consistent utilization of dates helps in the increment of good bacteria inside the intestine which in turn digest the undigested food matters.
10. Helps Gain Weight:
Khajoor benefits in upping the calorie content which is extremely important in gaining weight. Dates help in putting on weight. You can increase 230 calories just by crunching on ten dates. Dried dates are considered to be the powerhouse of several nutrients require proper metabolism of the body which helps in gaining weight and increasing body mass index.
11. Keeps Sexual Problems At Bay:
Date fruit benefits in improving your sexual health also. According to several studies, if you have sexual problems or you even suffer from impotence, you should never hesitate to use dates. They will spice up your sex life and act as an aphrodisiac. This is truly the best and has been used by so many people across the world. In fact, doctors have also advised us to have some dates on a regular basis. You will surely feel a difference soon.
12. Promotes a Healthy Heart:
The uses of Dates to your heart are numerous. Dates are extremely helpful when you are preserving your heart against different types of cardiovascular ailments. They provide a regenerative effect in the cardiac cells if ingested two times daily. Also, dates can reduce the LDL or bad cholesterol levels which can help in keeping away heart diseases and sudden strokes.
See More: Dates For Weight Loss
13. Prevents Episodes Of Diarrhea:
This is also one of the most important health benefits of dates among all the dates health benefits. Diarrhoea is a medical condition which is mainly caused due to bacterial infection in the intestine and is characterized by symptoms like frequent bowel movements and watery stools accompanied by abdominal cramps and nausea. Ripe dates are a huge source of potassium which aids in solidifying the loose stools by absorbing the fluid and also maintain the electrolyte balance caused due to diarrhoea.
14. Helps To Treat Intoxication:
Inebriation is unquestionably the extreme condition brought on by an overdose of some kind of medications. Dates are alluded to as a remarkable treatment for treating intoxication caused by alcohol. Dates offer quick solace with regards to alcoholic intoxication. Just use soaked dry Khajoor fruits overnight to get significantly higher dates of health benefits.
15. Increases Stamina:
One of the popular benefits of dates is their ability to energise the body and keep away signs of fatigue and lethargy. Due to their richness in sugar content, dates help to provide an instant source of energy. Dates contain significantly higher amounts of natural sugars like glucose, sucrose and fructose which rightly increase stamina and provides instant energy.
16. Maintains The Health Of Neurological System:
Dates, for the most part, are rich with potassium content, that happen to be imperative for an appropriate neurological system. Potassium in dates is an imperative component of cells and the body liquids which control heart rate and also pulse level, in this way offering wellbeing against coronary illness and in addition heart stroke. Study unveils that more noteworthy potassium utilization of around 400 mg can take out the potential danger of heart strokes just by 40%.
17. Removes Iron Deficiency:
If you are constantly feeling weak and dull-headed, you could be deficient in iron levels. Dates are the best way to deal with this problem. Dates have higher iron content within, which will make them a brilliant remedy for diminishing an insufficiency of iron. Patients suffering from anaemia are urged to take various dates all the time to help in the increment of red blood cells. This is one of the best dry dates benefits.
18. Prevents Tooth Decay:
This is also one of the amazing health benefits of dates. Dates may likewise evade tooth rot because of its fluorine content, an essential component which reduces the development of tooth decay by strengthening the tooth enamel and preventing the attack of plaques. These are also a perfect, healthy alternative to sugary desserts which can cause cavities in your teeth.
19. Aids In Pregnancy:
Dates help enhance the uterus muscles, permitting it to expand in a smooth way throughout delivery. Dates enhance the mother’s milk by giving it alongside nourishment which is extremely important for the infant’s general wellbeing. This is why a daily dosage of 2-3 dates is highly recommended for pregnant women. You can eat them whole, or add them in juices and smoothies.
See More: How To Use Dates For Diabetes
20. Anti-Oxidant Rich Profile:
Dates are high in antioxidants which can reduce the free cell damage caused due to oxidative stress. They are rich in polyphenols, agents which can prevent the risk of dangerous diseases, including Cancers. The dietary fibre present in dates can improve digestion, along with reducing the chances of Cancers in your digestive system. Regular consumption of dates can also prevent the Colorectal Cancer by increasing the probiotic bacteria.
21. Promotes Anti Inflammatory Effect:
Dates are rich in magnesium, a mineral known for its innumerable anti-inflammatory properties. One study found that “provocative markers” in the body, were diminished with the consumption of dates. Dates are also
22. Controls Blood Pressure:
Another health benefit of dates includes avoiding episodes of hypertension by maintaining steady blood pressure. Due to the high content of minerals like potassium and magnesium dates plays a vital role in managing blood pressure. They are also known to aid in the production of Cortisol, which can reduce the inflammation in the body.
23. Enhances Brain Health:
Due to sufficient content of Vitamin B 6 dates helps to enhance brain functions and increases the concentration levels of the brain. Dates are also rich in iron content, which can improve the haemoglobin in the body and thereby improve the oxygen supply to the brain. This is one of the key health benefits of Dates
24. Increases Eye Power:
Dates contain Vitamin A which is very important in managing eye health and prevent from eye disease. Deficiency of Vitamin A can cause several eye disorders like night blindness, decrease in eyesight etc. Regular consumption of dates can also reduce the chances of Macular degeneration that happens due to age factors.
25. Balances Blood Sugar Levels:
Dates are considered to be the new low glycaemic sugar substitute foods, which can help in balancing your sugar levels. Unlike white sugar which releases blood sugar quickly, Dates do it at a steady pace. This is why dates are recommended for diabetes in the form of date syrups, whole fruits and even dates powder as an alternative to sugar.
26. Maintains Bone Mass:
Dates are a wonderful source of Calcium, Magnesium and Manganese which are important for strengthening your bones and improving their density. Along with increasing the bone mass, Dates can also prevent chances of falling prey to fractures and Osteoporosis. This is one of the best benefits of dates with milk.
27. Aids In Weight Loss:
Along with helping you gain weight; Dates can also help you lose weight in a balanced way. Dates are laden with dietary fibre to improve your digestion and metabolism. Eating a few dates before your meal can cut down your food intake, which in turn can promote weight loss. This is one of the best benefits of eating dates.
See More: Dates During Pregnancy
Side Effects Of Eating Dates:
If you thought dates are free from side effects, you are mistaken. These fruits come with their own share of health risks you need to know about. Listed below are some of the complications that may arise with overconsumption:
- Weight Gain
- Increased blood sugar levels
- Digestion Problems
- Abdominal Pain
- Heart Problems
Dates are one of the best gifts of nature to mankind! They are power packs of energy and are suitable for all groups. Dates are also known for their culinary benefits to help you enjoy delicious food, without compromising on your health. As long as you don’t indulge too much in them, Dates can be your daily doses of vitamin and mineral supplements. So, when do you have Dates in your daily routine?