The benefits and harms of dates

Dates are amazing fruits with an exquisite taste. They grow on a tree called the date palm, or finger date, reaching a height of 25 meters. And the feathery palm leaves grow to a length of 15 meters.

It turns out that the date palm was the first plant that people cultivated.

“Berries of life”, “bread of the desert”, “pantry of nature” – this is how dates are often called. And not in vain. Dates successfully replace food. You can sit on dates and on water for several months without causing any harm to the body. In addition, it is an ideal delicacy and can become a full-fledged replacement for cakes and sweets. And the Arabs use dates as bread.

The composition and calorie content of dates

Other important connections:

• Phytosterols — 36,8 mg (67% of RDI)

• Purine — 21,0 mg (17% of RDI)

• Pectin — 2,1-2,5 mg (46% of RDI)

The benefits of dates

The benefits of dates primarily lies in the fact that they contain a large amount of amino acids necessary for a person, which are difficult to find in other fruits.

Mostly dried fruits are eaten. But they are also used fresh. Salads, boiled and fried dishes, jelly, jam, marmalade, jam, drinks are made from fresh dates. They are able to become a worthy replacement for candied fruits, prunes and raisins. The juice made from the berries of life serves as an alcoholic beverage. Also, the fruits are used to make sugar, honey and flour. Cookies, buns, pies and cakes with exquisite taste are baked from date flour.

It has been estimated that dates contain 23 amino acids, with tryptophan present in high amounts. This amino acid is responsible for the normal functioning of the brain, allows you to stabilize the psyche. Therefore, tryptophan is an essential amino acid for people who experience constant nervous tension and frequent stress. Tryptophan is indispensable for people engaged in hard mental work. Thanks to tryptophan, the human psyche stabilizes, and the regular intake of this amino acid with food allows you to become calmer and more peaceful.

However, this is not all the benefits of dates that can be derived from their use.

8 Health Benefits of Dates Backed by Research

Let’s take a look at the health benefits of eating these tasty fruits and how you can include them in your diet.

1 High fiber content

In order for a person to stay healthy and feel good, he must receive enough fiber. By including dates or other dried fruits in your diet, you can increase your fiber intake. Once inside the body, fiber improves the digestion process, prevents constipation. It provides regular bowel movements, relieves problems with stools.

Scientists have done a study. They selected 21 people and gave each of these people seven dates a day for 21 days. In all participants of the experiment, the frequency of stool increased, which indicates the activation of the digestion process. ^[1].

The fiber contained in dates not only improves the digestion process, but also normalizes the sugar content, preventing its jumps.

The glycemic index of dates is low. This indicator indicates the rate of increase in blood sugar levels after eating a certain product.

Output. Dates contain a lot of fiber, so their use is a good prevention of constipation. They can also help control blood sugar levels.

2 A large number of antioxidants that help the body successfully fight disease

Date palm fruits are rich in antioxidants. These substances are beneficial to health, as they reduce the risk of developing a number of diseases.

Once in the human body, antioxidants provide protection against free radicals in its cells. Free radicals are among the unstable molecules that can activate harmful reactions in the body, provoking the development of certain diseases.

Dates contain more antioxidants than other dried fruits, such as prunes or figs.

Date palm fruits contain the following antioxidants:

• Flavonoids. These substances are powerful antioxidants that eliminate inflammatory processes in the body. Flavonoids reduce the risk of developing Alzheimer’s disease, diabetes, certain types of cancer in old age ^[2].

• Carotenoids. These substances strengthen and protect the heart and reduce the risk of developing eye diseases. ^[3].

• Phenolic acid. This substance has strong anti-inflammatory properties, thanks to which it helps to minimize the risk of developing dangerous heart diseases and cancer. ^[4].

Output. Dates contain several types of antioxidants that help protect the body from the development of heart disease, Alzheimer’s disease, cancer and some other diseases.

3 Helps boost brain activity

By regularly eating dates, you will activate the brain, improve memory, and develop the ability to learn.

Dates have been shown in laboratory studies to help lower levels of inflammatory markers in the brain, such as lowering levels of interleukin 6 (IL-6 for short). An excessively high level of IL-6 is associated with a high risk of developing various neurodegenerative diseases, including Alzheimer’s disease.

Animal studies have demonstrated the ability of dates to reduce the activity of amyloid beta proteins that can form pathological plaques in the brain. ^[5].

Accumulating in the brain, plaques lead to disruption of communication between its cells. This pathology can cause the death of brain cells and causes the development of Alzheimer’s disease.

One animal study showed improvements in learning and memory in mice fed with dates. Also, these animals showed a decrease in the level of anxiety in comparison with other mice. ^[6].

The beneficial effect of these tropical fruits on human health is explained by the presence of flavonoids and other antioxidants in their composition, which reduce inflammation in the body.

But in order to accurately state the positive effects of eating date palm fruits on the human brain, a number of human studies are required.

Output. By including dates in your daily diet, you can get rid of inflammation and prevent the formation of pathological plaques in the brain that can cause the development of Alzheimer’s disease.

4 Facilitate the process of natural childbirth

Scientists have studied the effect of dates on the process of stimulating childbirth and facilitating their course in pregnant women of age. They have shown that eating these fruits at the end of pregnancy provides uterine expansion and reduces the need for induced labor. Also, the use of these fruits helps to speed up the process of childbirth and minimize the number of birth pathologies.

One study on this topic involved sixty-nine pregnant women. They ate 6 dates daily for 4 weeks before giving birth. As a result, the number of natural births among women in this group was 20% higher than the average. They also experienced a decrease in the duration of labor compared to the average level. ^[7].

Another study involved 154 pregnant women. In those who ate dates, childbirth was caused much less frequently than in other women. ^[8].

Similar results were shown by a study in which 91 pregnant women participated. Each participant in this group ate 70-76 g of dates daily for four weeks before giving birth. These women gave birth on average four hours less than the rest. ^[9].

While all of these facts are eloquent evidence of a reduction in the duration of labor in women who have previously consumed dates, a thorough additional study is required to officially confirm the results.

The influence of dates on the delivery process, apparently, is provided by compounds that bind to oxytocin receptors in the body and mimic the action of this substance. Oxytocin is the hormone that causes contractions during childbirth. ^[10].

Also in the composition of dates there are tannins that have the ability to facilitate contractions. In addition, they serve as a source of calories and sugar, which ensure that the required level of energy is maintained during childbirth.

Output. Eating these tasty tropical fruits is especially beneficial for pregnant women at the end of pregnancy, as it facilitates natural childbirth.

5 natural sweetener

Dates are a delicious source of fructose, which is a natural form of sugar found in all fruits. A large amount of fructose in the composition makes the fruits of the date palm very sweet and gives them a delicate caramel flavor. These delicious tropical fruits can be consumed in place of sugar. After such a replacement, your food will become more healthy, rich in antioxidants, fiber and nutrients.

If you want to replace white sugar with date palm fruits, we recommend making date paste. To prepare it, the fruits are mixed in a blender with a small amount of water. When substituting sugar for cooked date paste, use a one-to-one ratio. For example, if the recipe calls for one cup of sugar, substitute a cup of date paste instead.

Remember that despite the high content of nutrients and fiber, these fruits are quite high in calories, so they should be consumed in moderation.

Output. Dates are a useful analogue of white sugar. Due to their sweet taste, they can be used to replace sugar in recipes. Such a replacement will make your food more useful due to the presence of antioxidants, fiber and nutrients in the fruits.

6 Reduce sugar, strengthen bones

The health benefits of dates are not limited to the above action. They also have other useful properties that have not yet been officially confirmed:

• Bone health. These fruits contain many beneficial minerals, including magnesium, potassium, phosphorus, and calcium. Once in the body, they prevent the development of diseases of the bones and joints, such as osteoporosis. ^[11].

• Controlling blood sugar levels. Eating dates, which have a low glycemic index (fresh!) and contain antioxidants and a lot of fiber, allows you to control blood sugar levels. Therefore, they are useful for people with diabetes. ^[12].

All of these potential health benefits of dates are very promising. However, more human studies are needed to draw definitive conclusions.

7 Just add to your diet

Dates are a delicious, versatile snack that goes well with many other foods – soft cheese, nut butter, almonds, etc.

Due to the high stickiness of these fruits, they are used as a binder in various baked goods – bars, cookies, etc. They can also be used to prepare energy balls and healthy snacks, combining them with seeds and nuts.

Due to the sweet taste of dates, they can be used to sweeten various sauces used for marinades and salad dressings, or mixed with cereals and smoothies.

Dates are delicious, sweet fruits that are easy to overeat. These fruits are very high in calories, so the process of their use should be controlled.

8 Other Health Benefits

Separately, it is worth noting such useful properties as:

• Dates effectively eliminate heartburn by reducing the acidity of the gastric environment. This is possible due to the glutamic acid included in their composition.

• Dates have antitumor activity, as they contain such a powerful antioxidant as selenium.

• The use of dates in food allows you to strengthen the human immune system.

• Dates help reduce the risk of a heart attack.

• Another useful quality of dates is the ability to quickly satisfy the feeling of hunger and replenish energy reserves with their help. The fruits contain a large amount of sugars, but they are very quickly absorbed by the body, since dates contain vitamin B5.

• Regular consumption of dates in food improves cognitive abilities, allows you to normalize the functioning of the nervous system.

• Dates are rich in trace elements, including iron, sulfur, copper, magnesium and calcium.

You should not refuse to use dates for people who are overweight. Fruit does not contribute to weight gain if eaten in moderation.

[Video] Health Benefits of Dates in 2 Minutes: