Dates are remarkable fruit which does not offer us only great taste and sweetness, but as well as a wide range of benefits. The reason for that it is its valuable content of nutrients, namely it is packed with minerals like calcium, manganese, copper, phosphorus, magnesium and potassium and as well as vitamins and fiber.
This fruit increases the energy levels in the body and can easily replace the sugar into many dishes. Its intake can boost the brain function. Follow reading and find out what dates can offer to your body.
As per the National Agency of Food Safety, Environment and Labor, in 100gr serving of dates there are the following nutrients:
- 3 grams of fiber
- 19 mg vitamin B6
- 7 μg vitamin K
- 149 IU vitamin A
- 696 mg of potassium
- 3 mg of magnesium
- 9 mg of calcium
- 62 mg of phosphorus
- 9 mg of iron
Health Advantages of Dates
- Improved heart health
Thanks to its powerful antioxidant and anti-inflammatory properties this fruit improves the health of the heart by reducing oxidative stress which occurs as a result of the harmful free radicals.
- Treatment of anemia
This health condition is a result of low red blood cells count and iron shortage. Dates are an incredible source of iron thus making them a great ally in the fight against anemia. If you consume them on regular basis the amount of iron can get really high in the blood.
- Prevention of diseases
This fruit is extremely rich in magnesium which reveals powerful anti-inflammatory features. This anti-inflammatory effect can lower the risk of arthritis, cardiovascular disease, Alzheimer’s disease and cancer.
- Healthy nervous system
As per a conducted study this fruit has in its content vital vitamins that support the optimal function of the nervous system. Thanks to the potassium content it improves the brain function.
- Better digestion and constipation relief
This fruits is known for its fiber content that cleanses the gastrointestinal system thus allowing the colon to function more efficiently. Plus, it regulates the transit and keeps the proper function of the intestinal flora.
- Skin protection
The intake of dates protects your skin from various skin disorders due to their antioxidant and anti-inflammatory features. These properties enhance the skin elasticity, lower the redness, deeply hydrate the skin and battle the skin aging.
- Help childbirth
While pregnancy it is very beneficial to consume dates as they are nutritious for both the mother and fetus. Most importantly, their intake in the last weeks of pregnancy can promote cervical dilation. They are great nutrition for the breast milk and can prevent the bleeding soon after childbirth. However, have in mind that their consumption is not recommended in case of risky pregnancy.
Here it is how to introduce dates into your diet:
- They are very sticky and because of that they are an excellent binder in various desserts like cakes and cookies. They are great for making diet bars and energy balls; just combine them with nuts and seeds.
- Dates go nicely with soft cheese, almonds, and walnut butter.
- They are great inclusion in sauces especially if you want them to be softer. Then you can combine them with smoothies, marinades and salad dressings.
Note: They are very high in sugar and if you overuse them then this consumption can negatively affect obese people and diabetics.