Health Benefits of Dates: A Complete List


  • Dates refer to fruits produced by the date palm tree. 
  • Dates have health benefits that include fiber, nutrition, antioxidants, natural sugar, carbohydrates, and more.
  • How can we add eating dates into your daily health habits?

Dates are tropical fruits that come with a number of important health benefits. You can find dates growing on the date palm trees all around the world. It is mostly found in Asia, Africa, North America and South America, as well as Europe. With more than 2,500 species of dates known to exist, it is one of the oldest known fruits. It serves as an excellent source of both macronutrients and micronutrients. Eating dates daily potentially increases heart health, digestive health, and brain health. It also regulates your blood sugar.

Benefits of Eating Dates – Nutrition and Health

What are the benefits of eating dates daily? Dates are rich in a number of different nutrients. Eating them daily ensures that you are getting the necessary nutrients you need to maintain health. On average, a fresh date is about 42.4% moisture, 1.5% protein, 0.14% fat, and 54.9% carbohydrates. Meanwhile, a dried date is about approximately 15.2% moisture, 2.14% protein, 0.34% fat, and 80.6% carbohydrates. Dried dates, fresh dates, and organic dates are loaded with important vitamins and minerals. These include magnesium, calcium, potassium, phosphorus, as well as vitamins A, B1, B2, B3, B6, B9, and C. 

You can supplement your dates with probiotics. This will help to support the production of natural gut flora. This is the good bacteria in your gut and the other organisms that live inside the gastrointestinal tract. They help support your immune system and general digestion.

Date fruits also contain phenolic compounds that have beneficial effects treating metabolic disorders. Other health benefits of eating dates include detoxing your kidney and liver. It also lowers inflammation and fights free radicals.

Benefits of Eating Dates – Fiber and Protein

Some of the potential health benefits of dates come from their protein and fiber. Their protein content can range from 1% to 7%. Dates are considered to be low-fat. This helps them lower cholesterol levels. Dates contain 23 essential amino acids required for metabolism. These are not found in popular fruits like oranges, apples, and bananas. The dietary fiber in dates also have anti-diabetic and anti-obesity properties. Did you know that consuming 100g of dates will give you approximately 50% to 100% of the recommended daily amount of fiber? The amount of fiber in dates varies on level of freshness and quality. Furthermore, dates have a special type of fiber called β-D-glucan. Studies show that this fiber has anticancer qualities. Therefore, the protein and fiber found in dates will help you manage your digestion and overall health!

Benefits of Eating Dates – Natural Sugars and Carbohydrates

A lot of us are worried about our sugar intake. However, you do not have to worry as dates are great for your health! It will be able to provide the natural sweetness you need.

Fresh fruits like dates are an excellent source of natural sugar and carbohydrates. These sugars include sucrose, fructose, and glucose. Dried dates contain higher amounts of sucrose compared to soft dates. Their flesh also contains more sucrose than glucose or fructose. While all sugars must be consumed in moderation, the natural sugar in dates makes them a great way to enjoy a sweet and healthy treat. The amount of water in a date is inversely proportional to its sugar content. That means dried dates have lower moisture and are higher in natural sugar. The health benefits of the carbohydrate content of dates are seen in the energy that this delicious treat provides. Nothing beats dates as an energy boosting snack! 100 grams of fresh dates contain about 213 calories of energy, while dry dates have more than 300 calories of energy per 100 grams. If you are looking for a healthy and energy-boosting treat, look no further than foods containing dates!

Benefits of Eating Dates – Antioxidants

Did you know that the date fruit’s flesh and pit contain a number of antioxidants? These plant compounds decrease as the fruit ages. Most of these antioxidants are water soluble. This means it is easily digested by your body. Studies show that the date fruit and extracted date juice have free radical scavenging properties. This means that dates help protect you from the natural cell breakdown in your body. The antioxidants help process iron and protein. In general, eating dates helps to prevent diseases!

Adding dates to your daily foods will be one of the best health changes you can make. Dates are very nutritious! This is because of their fiber, protein, natural sugar, carbohydrates, and antioxidants content. Fresh dates carry a wide range of benefits when added to your diet. Whether you are meeting your health goals or working on improving your daily diet, eating dates daily can help you! A research review of over 80 studies suggests eating dates daily for their health benefits. By increasing your daily date intake, you can take advantage of its nutritional content and its resulting health benefits. Try out a couple of new recipes with dates! You can also try eating fresh dates as a snack. How do you think you will try to incorporate dates into your daily diet? Let us know by reaching us here.

Summary

Dates are tropical fruits that come with several different nutrients. On average, a fresh date is about 42.4% moisture, 1.5% protein, 0.14% fat, and 54.9% carbohydrates. A dried date is approximately 15.2% moisture, 2.14% protein, 0.34% fat, and 80.6% carbohydrates. Dried dates, fresh dates, and organic dates are rich in vitamins and minerals. They help support your immune system and general digestion. Date fruits also contain phenolic compounds that have beneficial effects on treating metabolic disorders. Other health benefits of eating dates include detoxing your kidney and liver.

Scientific Information

  • Micronutrient – a vitamin or mineral that is essential for healthy wellbeing and development.
  • Macronutrient – types of nutrients needed in large quantities to support energy production and overall health.
  • Phenolic compounds – naturally occurring molecules found in plants that have important health benefits when consumed.
Written by:

Eleanor Beale, MA

Clinical Psychology

Reviewed by:
Registered Dietitian
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PubMed Central

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