A product of the date palm and cultivated since approximately 6000 B.C, the date fruit is one of the sweetest fruits around and also happens to come in many different varieties. Although dates can be eaten fresh, the fruit is very often dried, resembling raisins or plums. But whether fresh or dry, the health benefits of dates are still just as plentiful.
Nutritional Content of Dates
If you’re looking for fiber, potassium, or copper, look no further than dates. While dates are rich in many vital nutrients and therefore offer many health benefits, the fruit is so small that you’ll need to consume a larger quantity to intake the necessary amount.
The following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of the fruit.
- Fiber– 6.7 grams. 27% RDA.
- Potassium– 696 milligrams. 20% RDA.
- Copper– 0.4 milligrams. 18% RDA.
- Manganese– 0.3 milligrams. 15% RDA.
- Magnesium– 54 milligrams. 14% RDA.
- Vitamin B6– 0.2 milligrams. 12% RDA.
Note: Dates are high in sugar content – coming in at a whopping 66.5 grams per 100 gram serving of the fruit. It is recommended to lessen sugar consumption as much as possible, even when the sugar is being consumed from fruit.
Health benefits of eating 3 dates per day:
Improve digestive health
Dates are great foods for digestive health. If you have problems like IBS, constipation or many other digestive and GI problems, dates can help. Part of it is the fiber that they contain and they have been shown to reduce your risk of colon cancer and more. Dates are even recommended treatments for hemorrhoids.
Dates for a Healthy pregnancy
A study done at UST tested how well dates helped with labor and delivery. The researchers tested 69 women and came to the conclusion that if the women ate dates during the last four weeks of their delivery that the labor and delivery was more favorable. Dates also help with weight loss after a pregnancy.
Treat and prevent anemia
Anemia is a common issue amongst most people. I have been anemic from time to time. Dates are an excellent source of iron, so they help treat anemia. Anemia can leave one feeling exhausted. Boost iron levels with dates!
Energy boost
Dates are filled with natural sugars. These include fructose, sucrose, and glucose. This makes them a perfect afternoon snack if one needs a quick energy boost. Skip the energy bar and eat a couple of dates instead. The fiber in the dates keeps power up without the crash one would typically experience from any other sweet treat.
Bone, blood and immune system health
Dates contain magnesium, manganese, and selenium. Diets rich in selenium are known to prevent cancer. These minerals are also necessary for keeping our bones and blood strong and healthy. Keep bones strong by adding dates to one’s diet. They taste great!
Dates Improve the function of the heart
Well, dates are loaded with healthy nutrients which can improve the brain activity and promote good heart health. You may know that with proper vitamin B6 intake, you can significantly improve brain functions, including brain focus, alertness, accuracy and memory.
Dates as a Medicine for High Blood Pressure and Stroke
Dates are a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart related diseases. Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor heart attacks, heart disease, and stroke. Several different studies, published in the American Journal of Clinical Nutrition, 100 mg of magnesium daily can decrease the risk of stroke by 10%.