Amazing Benefits of Dates


Dates are chewy with a sweet flavor. They are also high in some important nutrients and have a variety of advantages and uses. This article will discuss the health benefits of eating dates.

1. Very Nutritious

Dates have an excellent nutrition profile. Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs. Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber. A 3.5-ounce (100-gram) serving provides the following nutrients:

  • Calories: 277

  • Carbs: 75 grams

  • Fiber: 7 grams

  • Protein: 2 grams

  • Potassium: 20% of the RDI

  • Magnesium: 14% of the RDI

  • Copper: 18% of the RDI

  • Manganese: 15% of the RDI

  • Iron: 5% of the RDI

  • Vitamin B6: 12% of the RDI

Dates are also high in antioxidants, which may contribute to many of their health benefits.

2. High in Fiber

Getting enough fiber is important for your overall health. With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake . Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool. Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating.

3. High in Disease-Fighting Antioxidants

Dates provide various antioxidants that have a number of health benefits to offer, including a reduced risk of several diseases. Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease. Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content. Here’s an overview of the three most potent antioxidants in dates:

  • Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.

  • Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.

  • Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease.

4. Other Potential Health Benefits

Dates have been claimed to have a few other health benefits that have not yet been extensively studied.

  • Bone health: Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis.

  • Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber and antioxidants. Thus, eating them may benefit diabetes management.

Although these potential health benefits are promising, more human studies are needed before conclusions can be made. This post originally posted by Healthline.