DESCRIPTION OF DATES
PHOENIX DACTYLIFERA is the date palm tree where the sweet and chewy fruit named DATES is found. In the middle of the East it is mentioned as a staple food. As this location is most suitable for date palm trees.
In the middle of the East, all muslim countries are located and as a staple food they consider date and the tree sacred. They harvest dates in the fall of winter, sometimes in the early winter, to keep it fresh for the new year. In the market we usually buy the dried one which is good for health and can be kept for a longer time in any sealed container but fresh one is more tasty.
Dates are filled with several nutrients, antioxidants, fibers and many more compounds which have various health benefits. It works as an energy booster as it contains almost 70 Percent of sugar and fiber and the iron helps in fighting with anemia.
According to Food Data Central of USDA, dates contain several minerals like phosphorus, sodium, calcium, sulfur, zinc, iron, potassium and it also contains vitamins like B6, A , K, niacin, folate, riboflavin and thiamine. That's why it is considered as an excellent natural source of energy, fiber, minerals and vitamins.
The nutritional information for one average-sized dates which are one of the most common types of dates that we buy from the market are given below-
- Calories: 20
- Fat- 0.03 grams
- Sugar- 4.5 grams
- Iron- 0.07 grams
- Vitamin B6- 0.012 mg
- Protein- 0.17 grams
- Potassium- 47 mg
- Magnesium- 3 grams
- Fiber- 0.6 grams
- Carbohydrates- 5.33 grams
HEALTH BENEFITS OF DATES
There are lots of health benefits found in dates but here we will discuss only ten important points. They are-
1. BOOST BRAIN HEALTH
A study by a PH.D says that consumption of dates can reduce stress levels and the inflammation in the brain. A compound named Polyphenol which is an antioxidant found in date helps the body and the brain to fight inflammation.
This reduces the possibilities of Alzheimer's disease and dementia and increases brain activity and boosts memory.
2. HELPS IN DIGESTION AND CONSTIPATION
An average sized date contains 0.6 grams of fiber both soluble and insoluble. 25 percent of daily fiber requirements of the body can be filled by consuming just half a cup of dates. Fibers help to stimulate our digestion process. Not only fiber, dates have several amino acids which helps in clearing pur gastrointestinal tract quickly.
In a Nutrition journal, it was said that fiber on dates can help to aid gastroesophageal reflux disease (GERD), hemorrhoids and diverticulitis.
The insoluble fiber found in dates helps not only in promoting healthy digestion but it also helps in constipation problems by bulking up the stool and aids in relieving the symptoms of constipation.
3. PREVENT HEART DISEASES
47 mg potassium is found in just one date. For an adult, 3000mg of potassium is needed for a day. That means Just taking 10 pieces of dates can provide 15 Percents or our daily potassium requirements.
As Potassium is an electrolyte, it is needed for good heart functions. It maintains the blood circulation in the heart and the body and builds muscles.
In a journal of Agriculture and Food Chemistry, it was mentioned that Dates has some other compounds that reduce oxidative stress and triglyceride levels in the body which helps in reducing the risk of heart problems and atherogenesis.
4. SOURCE OF ENERGY
Though the word sugar has some bad records in the market, it is the source of energy. Dates are rich in natural sugar which provides a lot of energy to the body. Natural low fat dates are an excellent choice for boosting up your energy levels.
Muslim people at the time of their fast, they take dates which provides energy and last for longer times.
Even after exercise or gym workout, dates can quickly fill up your list energy level.
5. RELIEF FROM ANEMIA
Iron is an essential compound of our body. Increasing iron in the body can cause several organ damage like heart, liver etc and deficiency of iron can cause anemia.
Date has 0.07 gram of iron which is not too much but enough for the body to reduce the effect of anemia. Anemia is a blood component disorder when red blood cells are not present enough in the body which shows the effect of fatigue, skin colour change, shortness of breath, light-headedness, dizziness and a fast heartbeat.
6. RELIEF FROM NIGHT BLINDNESS
According to an article from a trusted source, dates are considered as aid for night blindness. The minerals in dates help to increase healthy vision.
7. POTENTIALLY TREAT SEXUAL DYSFUNCTION
Today's world for men to be Sexualy dysfunctional is quite common and the most important thing is dates have some compounds which helps to aid this. In our ancient times, our ancestors used to have dates to treat male infertility.
An animal study was held in 2005, where they were testing the date's natural oil on sexual functions. As a result they said sperm counts increase as the high level of flavonoids and estradiol is present in the dates.
8. TREAT CHRONIC DIARRHEA
In case of chronic diarrhea electrolyte power of the body gets reduced. Potassium has the ability to control it. In an article from a trusted source says Potassium found in dates helps the body to redeem the electrolyte loss.
9. WEIGHT GAIN
USDA says, dates high fiber, sugar along with vitamins and minerals can cause weight gain. In 2013, an animal study said that there is a slight weight gain after consuming dates for a longer time. Though in 2016, they say the weight gain is not as such that you identify by looking.
10. BONE HEALTH IMPROVEMENT
Julie Garden-Robinson and colleagues of North Dakota State University published an article that suggests that dates
Dates calcium, magnesium and potassium strengthen the bones and protect the bones from several diseases.
Not only that selenium, manganese and copper found in organic dates which also maintain bone health.
RISKS AND CONSIDERATION
A diabetic patient should be aware of this. Dates have a high sugar content. A diabetic patient should maintain his/her daily consumption of sugar.
IMPORTANT FACTS
- Sour smell, crystallize sugar granules on the surface of dates, being hard dedicated that the date is expired. It is not a good idea to have this type of date.
- Eating dates may help promote natural labor and also ease late-term labor for pregnant women.
- Over 15% of the daily requirement of essential minerals can be fulfilled by consuming 100 grams of dates per day.
- In the refrigerator, dates can be stored for years. Outside, keep in a sealed container, it will last more than 3 months.
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