When it comes to dried fruits, dates are among the best of them.
While dates can also be consumed fresh, more often than not, the fruit is consumed dried, just as raisins and plums are. Dates are a product of the date palm, and the fruit is one of the sweetest you’ll find on the marketplace.
The nutritional value of dates is extremely high, and the health benefits of eating dates are numerous.
In 100 grams serving of dried dates, there are 6.7 grams of fiber, 696 milligrams of potassium, 0.4 milligrams of copper, 54 milligrams of magnesium, 0.3 milligrams of manganese, and 0.2 milligrams of vitamin B6.
One important note, it is recommended that you do not over consume dates, as they are high in sugar. A 100grams serving of dates contains 66 grams of sugar. Therefore, even though dates are healthy and nutritional, limit the consumption to few dates daily or a 100g serving once in three days. Here are all the benefits of consuming dates.
Dietary fiber benefits
If you like to limit the intake of dates, you can get a just ¼ cup of serving, not 100 grams. And in that quarter of a cup, you will get 3 grams of dietary fiber, which is 15% of the recommended daily allowance of fiber.
Getting enough fiber is essential for promoting your digestive health and relieving constipation. Fiber promotes colon health, helps with the regular bowel movement and boosts the health of the heart.
Think about this for a second: just six medium sized dates are enough to get 6% of the recommended daily dosage of potassium for your body.
Potassium is a mineral and an electrolyte that triggers several enzymes critical for your metabolism. The enzymes that potassium triggers help with cardiac and skeletal muscles.
People that don’t take enough potassium risk suffering from osteoporosis, kidney stones, high blood pressure and strokes. One thing to remember, if your diet is more sodium based, you need to increase your daily intake of potassium.
Half a serving of dried dates, or around 50 grams provides your body with 6% of the recommended daily intake of magnesium for women and 4.5% of the recommended daily intake for men.
Magnesium is one of the most crucial minerals our body requires, as the mineral is linked with more than 300 enzymes and processes in our body. Magnesium is needed for energy, faster metabolism, maintaining the strength of our teeth and bones.
Magnesium deficiency is linked with diabetes, depression, cardiovascular diseases, hypertension, osteoporosis and much more. In recent studies, magnesium has proven to lower blood pressure and reduce the risk of stroke by 9%.
In addition, magnesium carries anti-inflammatory benefits for our body.
Last, but not least, a 100 grams serving of dates contains a significant amount of antioxidants. And as many studies have shown, antioxidants are one of the most important substances our body needs.
A recent study conducted by the Journal of Food and Agriculture Chemistry showed that all types of dates contain anthocyanins and carotenoids, two very potent antioxidants. Polyphenol compounds are also found in dates.
Other benefits of consuming dates
Aside from the main benefits we listed, consuming dates on a regular basis helps the pregnant women with their pregnancy and delivery.
According to the study by the University of Science and Technology, eating dates in the last month before labor reduced the need for augmentation and induction.
Dates also help with brain health, evidenced by a study published in JAMA Internal medicine, claiming that consuming dates boosted brain health due to the high amount of vitamin B6 in a 100 grams serving.
Dates also help with weight loss, diarrhea, iron-deficiency anemia, impotence, hemorrhoid prevention, and they reduce the risk for arthritis, colitis, and colon cancer.