Date palm fruits or dates (Phoenix dactylifera L.) belongs to the palm familyArecaceaeorPalmer. They are among the most historically significant and popular fruits that originate from the Middle East and North Africa and feature prominently in the Holy Qur'an.
Dates are considered healthy because they are loaded with nutrients, including fiber, antioxidants, and anti-inflammatory and anti-tumor botanicals. In addition, they have a low glycemic index and can support natural work and bone and brain health.
This article describes the benefits of eating fresh or dried dates, the nutritional value of a single serving of dates, and the side effects of eating too many dates. You will also learn how many dates you can eat per day.
Dates: benefits of eating fresh or dried
The following are relevant health benefits of consuming dates whether fresh or dry.
Packed with nutrients
Dates are known for their high natural sugar content. However, dates contain more than 70% sugar.This means that most calories from dates come from sugars (glucose and fructose). Dates contain more calories per portion than many other fruits. This makes them ideal for road trips, hikes and day trips. The sugar in dates is easily converted into energy, and the calories contain important vitamins and minerals.
Dates are considered a significant source of fiber, with nearly 7 grams of fiber per 3.5 ounce or 100 gram serving. In general, getting enough fiber in your diet can help reduce belly fat and prevent chronic diseases. The health benefits of fiber are well researched. The benefits include reducing the risk of developing high blood pressure, high blood pressure, high cholesterol, obesity, diabetes, certain gastrointestinal diseases, heart disease and stroke.
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Dates contain a wide range ofantioxidant-rich botanicalsso-called phenolic compounds, including flavonoids. In addition to flavonoids, dates also include phenolic compoundsp-Cumarsäure,Ferulic acid, and sinapic acids andProcyanidins. Antioxidants from food sources like dates are thought to prevent or delay cell damage (ie, antioxidants protect cells from damage and promote strong cellular health).
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The botanicals that contribute to the antioxidant properties of dates are also known for their anti-inflammatory effects.Phenolic compounds and flavonoids in datesAccording to a review of in vitro and animal studies, they are said to have excellent anti-inflammatory effects and may also play an important role in reducing inflammation associated with conditions such as cancer, diabetes and other conditions.
In addition, the same review suggests that dates may contain ethyl acetate and methanol, which are essential for reducing swelling symptoms.
Although the reasons for this are still unclear, date nutrients have shown antitumor effects in various studies. Researchers theorize that the effect may stem from phenols and flavonoids, which play an important role in cancer prevention because they regulate genetic signaling pathways associated with cancer. They also note that several animal studies have reported the specific antitumor effects of the antioxidant nutrient beta-D-glucan found in dates.
Signs and symptoms of cancer
heart and vascular health
Animal studies have shown various benefits of dates for cardiovascular health. Results have shown that, among other things, it contributes to healthy blood pressure and cholesterol levels and protects heart tissue against oxidative and inflammatory damage. In these studies, concentrated date nutrient extracts are used in rats to determine the effects of these botanicals on heart health.
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Low glycemic index
Although dates are naturally high in sugar, they actually have a low glycemic index.The glycemic index is a classification system for foods based on how their carbohydrate content affects blood sugar levels. It is an important tool for people who want to control their blood sugar levels. Dates are also high in potassium and low in sodium, which adds to their health benefits for those with high blood pressure or type 2 diabetes.
Can people with diabetes eat dates?
Since dates have a low glycemic index, dates can also be part of a healthy diet for people with type 2 diabetes.
Type 2 diabetes
May promote natural labor
In pregnant women, the consumption of dates is importantlater weeks of pregnancymay be beneficial in promoting natural rather than induced labor. Previous studies have reported that people who ate dates in the four weeks leading up to their due date were less likely to need labor induction (meaning they were more dilated on arrival at the hospital and had a shorter delivery time).
A 2017 study of over 150 pregnant women also suggests that people who eat dates in the weeks leading up to labor are less likely to need an induction.But larger clinical trials are needed to confirm these findings.
Experts suggest that the role of dates in inducing labor is due to the role of oxytocin in dates. Oxytocin is known as the bonding hormone, but it is also responsible for inducing contractions during childbirth.
Supports bone health
Dates are a good source of calcium andMagnesium.These are two essential nutrients for healthy bone development. For example, an adequate supply of calcium is associated with proper bone formation and reduces the risk of developing osteoporosis.
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Supports brain health
Dates are said to have neuroprotective benefits. Animal studies have shown the potential effect of consuming dates and reducing the risk of developing neurodegenerative diseases such asAlzheimer's disease. Experts link the brain health benefits of dates to phenolic botanicals and antioxidants such as anthocyanins, ferulic acid, protocatechuic acid and caffeic acid.
It is difficult to draw direct comparisons from animal experiments. More research and research involving human participants is needed to confirm the benefits of dates on human memory and overall brain health.
The nutritional value of a single serving of dates
A 100 gram single portion of Dates (Medjool variety) contains:
- Calories: 277
- Carbohydrates: 75 grams
- Fiber: 7 gram
- Protein: 2 gram
- Potassium: 15% of the total Recommended Daily Value (DV)
- Magnesium: 13 % DV
- Copper: 40% DV
- Manganese: 13% DV
- Iron: 5% DV
- Vitamin B6: 15% DV
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How many dates can you eat a day?
Dates are often served as a break in intermittent fasting or as a nutritious snack. You may be wondering how many dates you can eat a day for health and prevention the side effects of eating too many dates. Many sources say you can eat about six dates. Remember that you can eat a portion of dates and approximately 100 grams of dried fruit every day 100 gram.
Moderation and date usage
The reason moderation is necessary is that dates are considered high in calories and high in fiber and sugar, so they may not fit into every diet or nutrition plan.
Side effects of too many dates
Eating too many dates can have side effects due to their high fiber content.
Eating too much fiber at once or regularly can cause problemsDigestive symptoms, including:
- gasand gas
- Unpleasant feeling of fullness
- constipation or diarrhea
- Abdominal discomfort, cramps and pain
- Weight changes over time (decline or gain)
If you experience indigestion from eating too many dates or too much fiber, give your digestive system a break from too much fiber.
Digestive treatment of symptoms of too much fiber
Dates are a popular fruit with a low glycemic index in the palm family. They provide important nutrients. Dates contain a lot of natural sugar and are rich in fibre. They contain antioxidants and other botanicals that promote healthy cell function and reduce the risk of diseases and health conditions such as cancer, heart disease, obesity and diabetes. Dates are associated with promoting natural birth without the need for induction. Dates are helpful in fighting inflammation, but can cause bloating if you consume too many dates. In addition, too much fiber in dates can lead to stomach upset.