The Surprising Health Benefits of Dates fruits

The Surprising Health Benefits of Dates

Dates are one of the most popular types of dried fruit in the world. People enjoy their sweet, fruity flavour and their high nutritional value. Dates are good sources of fibre, potassium, calcium, iron, B vitamins, vitamin C and antioxidants like carotenoids and flavonoids (1). In this article, we’ll cover some of the health benefits of dates and explain why they should be part of your healthy diet plan.

 

Improve Heart Health

Because dates are a good source of potassium, they’re great for lowering blood pressure and reducing your risk for heart disease. They’re also rich in antioxidants that help keep your heart healthy. Start incorporating more dates into your diet for optimal health. You can use them as an alternative to sugars and honey to sweeten tea or coffee, eat them whole with peanut butter or almond butter, or add them to oatmeal with some raisins. You can also bake a date square with oat flour, coconut oil, cinnamon and erythritol (natural sugar alcohol) – it’s delicious!

 Reduce Risk of CVD

Dates are a natural source of fibre, which has been found to reduce blood pressure and cholesterol. It’s also been suggested that consuming dates can reduce bad cholesterol and triglycerides while increasing good cholesterol. The high potassium content in dates can help the body maintain a healthy fluid balance, lower the risk for high blood pressure, and regulate electrolyte levels.

 Boost Immunity

Dates are loaded with iron, which helps fight fatigue and anaemia. Additionally, they contain antioxidants, such as beta-carotene and Vitamin C. Antioxidants help remove free radicals from your body and improve your immune system to ward off diseases and infections. Dates also contain fibre, which helps maintain your digestive health. And while we find fibre in all fruits and vegetables, dates are especially high in fibre content.

 Promote Proper Digestion

Not only is the date a great way to sweeten dishes naturally, but they also contain significant amounts of fibre. Soluble fibre is especially helpful for promoting regularity, reducing constipation and treating digestive disorders like IBS and diverticulitis. It can also reduce blood sugar levels in people with diabetes by slowing the release of sugar into the bloodstream after meals. It's important to note that some research has shown that eating 10 or more dates per day may lead to stomach cramps due to their high level of natural sugars.

 Use in Beauty Products and Treatments

When rubbed into the skin, date paste is a natural alternative to chemical-based anti-ageing creams. To use, simply apply onto the face after cleansing and leave on for up to 20 minutes. Rinse off with warm water, and follow with regular facial moisturizer. Some people even swear by applying a paste made from ground dates directly to their lips as an effective way to soften chapped lips.

 Good for Teeth

If you’re looking for a natural way to keep your teeth healthy, go for dates. A study in Saudi Arabia found that date fruit is high in fluoride and potassium, both helpful ingredients when it comes to keeping cavities at bay. You can also chew on a date or two after a meal to get rid of any food particles that might have stuck around after you ate—that way you won’t have to brush right away.

 Helps Treat Diabetes

Research suggests that consuming a diet rich in dates, along with proper diabetes management, can help lower blood sugar levels. While more research is needed to confirm these results, it’s a good idea to include dates in your diet if you have diabetes or are at risk for developing it. Other studies show that dates may also help manage blood pressure and protect against heart disease.

 Potent Antioxidants

Dates contain a substantial amount of antioxidants, including beta-carotene, vitamin E and manganese. These nutrients can help combat chronic diseases such as heart disease and cancer. One study found that dates also contain chlorogenic acid, which has antioxidant activity and helps manage blood sugar levels. This may help prevent diabetes, according to researchers at Cairo University in Egypt.

 Protects Vision

Dates are an excellent source of vitamins A and C, which are essential for healthy eyesight. With their potent antioxidants, dates may help prevent macular degeneration, a condition associated with ageing that can lead to blindness. They also contain minerals like potassium, calcium, magnesium and zinc—all necessary for maintaining good vision. And because the sugar in dates has natural anti-inflammatory properties, it can help reduce eye irritation caused by some kinds of glaucoma treatments.

 May Help Prevent Cancer

One study published in 2008 by researchers at King Saud University in Saudi Arabia found that rats who ate dates showed a reduction in chemically induced mammary tumours. While it’s impossible to say whether or not these results would carry over to humans, there’s no harm in eating plenty of dates (or any other food shown to prevent cancer).