Dates are one of the main and common ingredients in the Middle East and the Mediterranean cuisine. They are the oldest cultivated fruit and are the sweet fruit of palm of the dates. Studies show that they have been cultivated since 6000 BC. Dates are oval and cylindrical in shape and come in various colors from bright red to bright yellow color when ripe. They contain a single seed. There are more than 400 varieties of dates in the world.
There are numerous ways in which you can include dates in your diet. You can eat them directly as snacks or add them in your desserts, cakes and other sweet dishes. Apart from being tasty, they are rich in nutrients and have a number of health benefits. Dates are high in iron, are an excellent source of potassium, dietary fibre, protein, calcium, vitamin B, A and C. They also have other minerals like copper, manganese, magnesium, selenium and zinc. They also possess anti-infectious, anti-inflammatory and anti-hemorrhagic properties.
NOTE: Diabetic patients should avoid consuming dates.
There is a high sugar content in mature dates, which is about 80 percent and the quality of the dates are dependent upon the content of glucose, fructose and sucrose. Thus, they are recommended to eat in moderation due to this high level of sugar. You only need a handful of yummy dates to reap its benefits.
11 advantages of dates
Some wonderful advantages of this healthiest fruit include:
- Improves digestion
Dates are a rich source of fibre and thus improve the metabolism. They are also rich in many nutrients and thus help in preventing heart problems, strokes, regulates cholesterol levels and also prevents cancer. They are an excellent substitute for white sugar.
- Rich source of iron
Dates are commonly used to treat anemia as they have high iron content. 100 grams of dates provide 0.90 gms of iron or 11% of the recommended daily intake. This iron content also enhances the flow of oxygen to the brain.
- Keeps heart attack away
Dates have a good level of potassium, which protects the nervous system, while reducing the risk of stroke by 40%.
- Amazing brain food
Dates support brain function as they are rich in phosphorus.
- Treatment for diarrhea
Dates can be used to treat diarrhea. They have high calcium which refreshed the intestine and created intestinal bacteria.
- Get rid of constipation
If you wish to detoxify your body, then dates are best for you. They help in digestion and treats constipation. At night soak few dates in water and take them in the morning. They release some juices that act as a laxative. Dates support bowel health and improve metabolism.
- Improved libido
To improve your intimacy, dates are one of best home remedy. Spice up your personal life with dates soaked in goat’s milk. Add honey and cardamom to it. This will enhance your energy and potential.
- Food for heart
Soak dates in the water overnight and make a shake of them and consume it early morning. They very beneficial for heart.
- Lose weight
Dates are said to suppress your appetite and provide essential nutrient by just consuming a few of them. So, always keep in mind to have small quantities as they have high sugar content.
- Reduces high blood pressure
In study, it is proved that 370 mg of magnesium on a daily basis can lower blood pressure and helps to maintain it. Only 5 to 6 dates provides 80 mg of magnesium that dilates the blood vessels.
- Good for eyes
They improve eyesight and prevents macula damage due to ages. As dates have good amount of vitamins, thus they are good for eye health, lutein and zeaxanthin that are beneficial to the retina of eye and macula.