What are the advantages of eating dates?

  • Dates originated in the Persian Gulf of the Middle East.
  • Dates are full of nutrients, vitamins, and minerals.
  • Consuming dates during pregnancy may decrease the time it takes for delivery (labor time). 
  • Dates are rich in antioxidants thus used in fertility treatment.
  • Dates regulate blood sugar.Dates are rich in fibers and flavonoids which reduces cardiovascular diseases.There are many ways to add dates to our daily diet.

Dates are delicious fruits grown from the date palm, mainly found in the Persian Gulf of the Middle East. There are more than two hundred varieties of dates available worldwide. The date palm can grow in hot climates and has a tolerance for saline water; these qualities allow it to grow in harsh environments such as deserts. So what are the advantages of eating dates?

Dates are nutritious 

Dates are magical fruits packed in nutrients, vitamins, and minerals. A 3.5-ounce (100-gram) serving provides the following nutrients:

  • Calories: 277
  • Carbs: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 20% of the RDI
  • Magnesium: 14% of the RDI
  • Copper: 18% of the RDI
  • Manganese: 15% of the RDI
  • Iron: 5% of the RDI
  • Vitamin B6: 12% of the RDI

Dates are rich in iron, magnesium, calcium, and fibers making them the ultimate fruit to include in your diet. Additionally, the seeds contain aluminum, cadmium, chloride, lead, and sulfur in various proportions. Fluorine, found in dates, helps protect teeth against decay, and selenium prevents cancer.

Dates and labor

Date consumption during pregnancy has a positive impact on the duration of maternal labor and outcomes on fetal well-being (appearance, respiration, pulse, grimace, and activity). This study showed that consuming 70 to 75g of dates per day before four weeks of labor could ease up the labor stages.

Dates and fertility

Infertility is a major health problem around the world, among males and females. Dates are rich in antioxidants making them a treatment to reduce infertility. Dates were found to increase sperm count, motility, and viability in males, while in females, it had a positive outcome on pregnancy and labor.

Dates and diabetes

Dates are known for their great nutritional richness; some studies are with dates consumption among patients with diabetes while others are not. It was found that consuming three to four servings per day had a positive result on controlling blood sugar among diabetic patients due to their low glycemic index. So, restricting dates from their diet is not needed.

Dates and cardiovascular disease

Dates are rich in both flavonoids and fibers that impact reducing cardiovascular diseases and have positive effects on vascular health. Moreover, flavonoids have an anti-inflammatory characteristic that contributes to reducing Alzheimer’s disease, antibacterial effects, and certain types of cancer.

Adding dates to your diet

There are many ways to include dates in your daily diet. Dates can be incorporated in bread, cakes, cookies, and puddings, either added in the dough or as a filling. Dates are often combined with other dried fruit, especially apricots, raisins, and figs. You can also add dates on top of salads with grapes, peanuts, cottage cheese, or stuffed with Philadelphia cheese. Or you can simply add a few dates in the morning to your milk or coffee.

Dates are full of nutrients, minerals, and vitamins, making them a magical fruit for treating and preventing many health-related problems. Dates are filled with antioxidants and fibers, giving them anti-inflammatory and antibacterial properties. Dates are worth adding to your daily lifestyle and in many easy ways.

Summary

Dates are packed in nutrients and calories, making them a super fruit. Dates are high in fibers and antioxidants, which may benefit many health-related diseases. There are many ways to eat dates and incorporate them into daily dishes.

SCIENTIFIC INFORMATION:

  • Infertility: failure to achieve a pregnancy after 12 months of regular unprotective sexual intercourse
  • Vascular Health: maintaining good heart health
  • Glycemic Index: a rating system for foods containing carbohydrates
Written by:
Wafaa El Hassan
Dietetics and Sports Nutrition
Reviewed by:
Physician and Medical Journalist

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