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Last Updated on September 12, 2023 by Nazma
Dates are the fruits of the date palm tree, commonly found in tropical regions. Their consumption has significantly increased in recent years, particularly in western countries. In these regions, people sell dates in their dried form, easily recognisable by their wrinkled skin. Fresh dates are usually small and come in different colours, ranging from bright red to bright yellow. The two most commonly consumed varieties are Medjool and Deglet Noor. Dates have a chewy texture and a sweet flavour. They are rich in essential nutrients, which offer numerous health benefits. Additionally, dates have various culinary uses. This article will explore the health benefits of dates and ways to include them your diet.
Health benefits of dates
High in fibre
Including dates in your diet is a great way to increase your fibre intake. They contain almost 7 grams of fibre in a 3.5-ounce serving. Fibre plays an important role in promoting digestive health and preventing constipation by contributing to the formation of stool and promoting regular bowel movements. A study has shown that consuming 7 dates per day for 21 days can lead to improvements in stool frequency and increase bowel movements. Additionally, One more study says, the fibre in dates may help control blood sugar levels by slowing digestion. It may also prevent the spikes in blood sugar levels after eating. This is due to the low glycemic index of dates, which measures how quickly blood sugar rises after consuming a particular food.
May prevent inflammation
The resistance of microbial pathogens to drugs is increasing worldwide, making the treatment of bacterial infections difficult. Doctors use antibiotics to treat infections, but these medications can be expensive and have side effects. Natural products, such as dates and its constituents, can be a cost-effective and side-effect-free approach to controlling infections. Studies have shown that methanol and acetone extracts of date leaves and pits can inhibit the growth of several bacteria and fungi, including Gram-positive and Gram-negative bacteria. In addition, date extract may have antibacterial effects against E. fecalis. This makes it a potential treatment for enteric diseases. Dates may also have a role in reducing the side effects of certain drugs.
May protect liver
A significant report demonstrated that using extracts of the flesh of dates in a rat model of gentamicin-induced nephrotoxicity resulted in a significant reduction in the increase of plasma creatinine and urea concentrations. The extracts also ameliorated the damage to the proximal tubules caused by the treatment.
Help treat constipation
Studies in rats have shown that consuming date pulp extract can promote gastrointestinal transit activity and help alleviate constipation by correcting mineral content deregulation. The fibre content in dates may also reduce the risk of digestive system cancers. It is recommended to consume 20 to 35 grams of fibre daily for good digestive health, but it is also important to avoid foods with no fibre. However, in some cases, reducing fibre intake may be necessary for treating constipation.
Promotes skin health
Dates contain vitamins C and D, which may promote skin elasticity and alleviate skin issues such as itching or rashes, based on anecdotal evidence. Incorporating dates into one’s diet may show potential results in the long run. Additionally, dates may have anti-aging benefits by preventing the accumulation of melanin in the body, which can lead to skin issues. Date extract contains phytohormones that exhibit significant anti-aging effects and may help combat wrinkles as well.
Improves heart health
Consuming a handful of dates daily could potentially have a positive impact on heart health. Dates contain antioxidants that fight free radicals and may help prevent cardiovascular diseases such as atherosclerosis. They are also rich in isoflavones, which can reduce the risk of heart disease, although more research is needed to confirm this. The fibre in dates can also contribute to heart health by aiding in weight management and potentially reducing the risk of coronary heart disease.
May maintain colon health
Eating dates may help prevent colorectal cancer and promote a healthy colon by increasing the growth of good bacteria in the gut. Good bacteria in the gut play an important role in maintaining colon health. A study found that consuming dates increased the growth of beneficial bacteria in the gut. This may be due to the fibre and nutrients in dates that support the growth of these bacteria.
Promotes natural labour
A Studies suggest that eating dates during the last few weeks of pregnancy may promote cervical dilation, reduce the need for induced labour, and lower the time spent in labour. However, more research is needed to confirm these effects. Dates may bind to oxytocin receptors, which may mimic the effects of oxytocin and facilitate contractions during childbirth. Person having gestational diabetes can also have dates. It also contain tannins, which may help with contractions , and natural sugar and calories, which provide energy during labour.
Promotes brain health
A Studies suggest that eating dates may be beneficial for brain health by reducing inflammatory markers such as interleukin 6 (IL-6), which are linked to a higher risk of neurodegenerative diseases like Alzheimer’s. Dates have also been shown to reduce the activity of amyloid beta proteins, which can form plaques in the brain and disrupt communication between brain cells, ultimately leading to brain cell death and Alzheimer’s disease. In animal studies, mice fed food mixed with dates showed better memory, learning ability, and less anxiety-related behaviours compared to those that did not eat them. The antioxidants in dates, including flavonoids, are believed to be responsible for their potential brain-boosting properties.
Conclusion
Dates are a delicious and nutritious fruit that offer numerous health benefits. From aiding digestion to improving brain function and heart health, incorporating dates into your diet can have a positive impact on your overall well-being. Whether eaten as a snack or added to meals, there are many ways to enjoy the sweet and chewy goodness of dates. So next time you’re looking for a healthy and satisfying treat, consider reaching for a handful of dates and reap the benefits they have to offer.
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