Last Updated on September 7, 2022 by prince lucky
Everybody knows that dates are delicious, but have you ever heard of their many health benefits? Dates are rich in B vitamins, copper, manganese, and other essential minerals. Dates also contain more fiber than most fruits and vegetables. They’re also high in potassium and healthy fats that keep you satiated longer. In addition to these health benefits, dates offer sweet relief to those who suffer from digestive issues such as Irritable Bowel Syndrome (IBS) and heartburn because they’re easy to digest. Check out these ten unexpected health benefits of dates to see how this sweet fruit can improve your life!
10 Health Benefits of Dates
1) Improves sleep
Studies show that eating dates can significantly improve your sleep quality, meaning you wake up feeling refreshed and ready to take on your day.
Research shows that people who eat more dates enjoy better sleep quality than those who don’t. Eating five dried date pieces 30 minutes before bedtime has been shown to reduce stress and improve sleep quality.
2) Lowers blood pressure
Research suggests that foods high in potassium can help lower blood pressure. Eating more potassium-rich foods like dates can help if you have high blood pressure.
According to a study published in The Journal of Clinical Hypertension, eating many potassium-rich foods can significantly lower blood pressure over time. In fact, for every 100 mg increase in potassium consumed daily, systolic blood pressure decreases by 2.6 mmHg.
3) Helps with constipation
Because dates are rich in fiber, they can help ease constipation. Dietary fiber helps bulk up stools and makes them easier to pass through your system. If you have a sudden bout of constipation, try eating some dates to help combat it.
4) Treats diarrhea
The high fiber content in dates is a natural laxative and can help treat diarrhea. When you have to run to your nearest bathroom, grab a handful of dates from your pantry. They’ll be more effective than any over-the-counter remedy!
5) Reduces cholesterol levels
Dates are high in soluble fiber, which can help control cholesterol levels. Soluble fiber binds to cholesterol and bile acids in our digestive tract and helps eliminate them from our bodies.
In a study by Indian researchers, type 2 diabetes patients were given 12 g of dates to eat every day for six weeks. At their end-of-study blood test, it was discovered that their serum cholesterol and total triglyceride levels had decreased significantly. The same study also found that subjects taking dates lost weight during those six weeks.
6) Enhances skin health
You can improve your skin’s elasticity and overall health by consuming dates. It also helps you get rid of wrinkles by strengthening collagen in your skin.
Collagen is responsible for maintaining your skin’s flexibility and strength. As you age, you lose collagen in your skin, which can lead to wrinkles and fine lines. So by eating dates, you’re helping maintain your skin’s collagen, ensuring a healthy complexion for years to come.
7) Increases immunity
Dates are rich in beta-carotene and vitamin C. These two nutrients boost your immunity by improving your body’s resistance to germs.
Other nutrients in dates, such as iron and potassium, support a healthy immune system. These two components help keep your body running smoothly. Increasing these nutrients can be as simple as adding dates to your diet. They’re delicious, sweet, and filled with vitamins you need every day!
8) Prevents cancer
Research suggests that dates might reduce your risk of developing lung, colon, and stomach cancers. This may be due to their high levels of antioxidant phenolic compounds, including gallic acid and flavonoids.
As a rich source of fiber, dates can also help control blood sugar levels and reduce your risk of developing type 2 diabetes. They also contain potassium and magnesium, both minerals that are known to protect against bone loss. Adequate intakes (AIs) have been determined for fiber, potassium, and magnesium. An AI is defined as the intake value used for planning in cases where an RDA cannot be determined because adequate data are unavailable by the NHANES III survey.
9) Regulates sugar levels in diabetic patients
Researchers have shown that a diet rich in natural sweeteners such as dates can help regulate blood sugar levels and reduce risks associated with type 2 diabetes.
People with diabetes should consume foods low in glycemic index (GI) or glycemic load (GL). The GL ranks 1 to 100, which measures how quickly carbohydrates in food raise blood sugar levels. High GI and GL foods rapidly increase your blood sugar levels after eating, such as soda and white bread. Low GI and GL foods are those that do not cause a rapid spike in blood sugar, such as oats and legumes.
10) Protects against free radicals.
Dates have an exceptionally high ORAC (Oxygen Radical Absorbance Capacity) value, which is a scale that measures compounds’ antioxidant properties.
How many antioxidants do dates contain? 10% per 100g serving, according to USDA data. This makes them one of nature’s most concentrated sources of antioxidant benefits. With all those free radicals floating around, you must have these antioxidants in your diet regularly. Because they destroy healthy cells and damage DNA, it’s essential to neutralize their activity with antioxidants.