Science confirms the many benefits of dates for the body, as it is one of the fruits famous for its high nutritional value. It is spread in the Arab world, and it has been relied upon in everyday life.
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| What are dates? |
What are dates?
Dried dates have been a staple of human food for thousands of years, with some historians believing that they are one of the oldest cultivated fruits. Depending on the benefits of dates, this fruit played an important role in many ancient empires and religions. It is grown in many tropical regions of the world and has become very popular in recent years.
You can tell if dates are dehydrated based on their appearance. Wrinkled skin indicates dryness, while smooth skin indicates freshness. Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow.
What are the benefits of dates?
A 100-gram serving of dates provides:
277 calories
Protein: 2 grams
Fiber: 7 g
Carbs: 75 grams
Iron: 5%
Potassium: 20% of the RDA
Magnesium: 14% of the RDA
Manganese: 15% of the RDA
Vitamin B6: 12% of the RDA
The benefits of dates are numerous because they are full of nutrients such as vitamins and minerals, as well as being rich in antioxidants. These benefits may include:
Dried dates have a higher calorie content than most fresh fruits, which come from carbohydrates. It is similar in content to other dried fruits, such as raisins and figs.
Dates in your diet are a great way to increase your fiber intake, as three dates provide about 18% of your daily fiber requirement. This fiber can benefit the health of the digestive system, as it promotes regular bowel movements by contributing to the formation of stool.
Furthermore, dates may help prevent blood sugar levels from rising too high after eating. One study on the effect of date consumption on the gut confirmed that while eating dates, subjects experienced improvements in bowel movement frequency. As well as the low level of chemicals in the stool that are known to damage cells and lead to mutations that may cause cancer.
It contains a high percentage of antioxidants
One of the benefits of dates is that they contain antioxidants that have a number of health benefits, including reducing the risk of many diseases. Antioxidants protect your body's cells from free radicals, which are unstable molecules that can cause harmful reactions in your body and lead to disease.
It is considered that among the 3 most effective antioxidants in dates, they are:
Flavonoids, which may help reduce inflammation, reduce the risk of diabetes, Alzheimer's disease and certain types of cancer.
Carotenoids, which promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.
Phenolic acid, known for its anti-inflammatory properties, may reduce the risk of cancer and heart disease.
In the same vein, a recent research paper, published in the Journal of Pharmacy & BioAllied Sciences, notes that dates are a good source of natural antioxidants that can be used to manage diseases related to oxidative stress. Oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body's ability to counteract their harmful effects. It is a precursor to aging and cell damage that can lead to many diseases.
It plays a role in lowering blood fats
In one study, volunteers ate about three and a half ounces a day from two different types of dates. At the end of the month, researchers found that adding dates did not significantly affect the subjects' body mass index (BMI) or total cholesterol, or levels of LDL or HDL cholesterol. More importantly, the researchers observed that the levels of glucose and lipids in the blood did not increase during fasting after eating any of the dates. On the contrary, the percentage of fats in the blood decreased.
Promotes brain health
Scientists added to the benefits of dates, its ability to improve brain function. This potential property is attributed to dates' content of antioxidants known to reduce inflammation in the brain, including flavonoids.
Studies have found that dates are beneficial in reducing inflammatory markers in the brain such as interleukin, high levels of which are linked to an increased risk of neurodegenerative diseases such as Alzheimer's disease. Additionally, animal studies have shown that dates are beneficial in reducing the activity of beta-amyloid proteins, which can form plaques in the brain. When plaques accumulate, they may disturb the communication between brain cells which can eventually lead to the death of these cells and Alzheimer's disease.
In this context, it must be noted that there is a need for human studies that confirm the role of dates in brain health.
Promotes labor in women
Dates have been studied for their ability to promote and ease late labor in pregnant women. Consuming this fruit throughout the last weeks of pregnancy may promote dilation of the cervix and reduce the need to induce labour. They may also be helpful in reducing labor time. In one study, 69 women who ate 6 dates a day for 4 weeks before their due date were 20% more likely to give birth naturally and were in labor for significantly less time than those who did not eat them.
Another study found similar results in 91 pregnant women who consumed 70-76 grams of dates daily starting from the 37th week of pregnancy. They were in active labor an average of 4 hours less than those who did not eat dates.
The role dates may play in pregnancy is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body, the hormone that causes labor contractions during childbirth. Dates also contain tannins, which are compounds that have been shown to help ease cramps. In addition, it is a good source of natural sugar and calories necessary to maintain energy levels during labour.
Although eating dates appears to help promote and shorten labor, more research is needed to confirm these effects.
Dates are a natural source of sugar
Dates are very sweet as they are a source of fructose, a natural type of sugar found in fruits. It can be a healthy alternative to white sugar in recipes due to the nutrients, fiber and antioxidants it provides.
If the energy bar is sweetened only with dates, the label can list 0 grams of added sugar. And if you use dates to sweeten a meal or recipe, you haven't depleted your daily added sugar budget, unlike other sweeteners like cane sugar.
Dates boost energy
The benefits of dried dates are also evident in their large stock of iron. The high content of iron and carbohydrates in dried dates can raise the energy levels in the body.
Dates are rich in potassium
Dates are rich in potassium, an electrolyte that the body needs for a healthy heart. Potassium also helps build muscle and protein in the body.
How can you benefit from the benefits of dates?
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| How can you benefit from the benefits of dates? |
Dates can be eaten fresh or dried like raisins. People can also add them to a variety of sweet or savory dishes, with the aim of taking advantage of the benefits of dates.
stuffed dates
Stuffed dates are a favorite snack for many people. You can stuff it with walnuts, cream cheese or pistachios.
Salads
You can add dates to your favorite salad by chopping the dates, picking them, and removing the cores.
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| Dates salad |
Juices
You can mix dates with another type of fruit, to take advantage of its natural sweetness and nutritional value at the same time.
Energy balls
People can mix dates with nuts, cranberries, oats, coconut flakes or a variety of other ingredients to make unbaked "energy balls."
Ingredients:
Half a kilogram of pitted dates.
Half a cup of crushed biscuits.
Half a cup of mixed and crushed nuts.
Half a cup of coconut.
4 teaspoons of unsalted butter.
4 teaspoons of liquid milk.
Amount of roasted almonds.
A handful of roasted hazelnuts.
A cup of shredded coconut.
A cup of mixed nuts.
How to prepare:
Mix the dates and biscuit powder, as well as the coconut, in a deep bowl.
Add liquid milk and soft butter to the mixture, and knead it well until complete consistency.
Take a teaspoon of the dough, and shape it with your hand into a medium-sized ball.
Stuff the date paste with a roasted nut, then cover the date ball with coconut or nuts.
Repeat these previous steps to finish the amount of date paste.
Read also: Ten-Minute Dough: Easy, Quick, and 6 Ingredients!
Date paste
You can take advantage of the benefits of dates as a natural sweetener, by making date paste. You can make it by blending dates with water in a blender, to replace the sugar in the recipe you want to prepare. If it requires one cup of sugar, replace it with one cup of date paste.
Read also: Crispy Date Cake: Multiple Ways to Celebrate in Simple Steps
What is the right time to take advantage of the benefits of dates?
There are some ideal times to benefit from the benefits of dates, which are:
At breakfast
Dates can be an excellent way to add natural sweetness and fiber to your early morning diet. Plus, their high fiber content can keep you feeling full and satisfied throughout the morning.
Afternoon
Dates are a good source of fiber and are high in natural sugars. This pairing allows for a slower rise in your blood sugar to help you feel energized. Therefore, you can take it in the afternoon or before exercise, as it will provide your body with energy.
It may also help in the afternoon, if you're feeling hungry but not ready for a full meal. Pair dates with some peanut butter for a good source of fiber, carbs, and protein.
Before sleep
Dates are an excellent bedtime snack due to their high fiber content. Fiber takes longer to digest, helping you stay full and avoid being hungry in the middle of the night.
Tamarind benefits
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| Tamarind benefits |
The tamarind tree is highly prized in many parts of the world for its beauty and fruit. Tamarind is a leguminous tree because it produces bean-shaped fruits. This bean has a sour pulp that becomes very sweet when ripe. The benefits of tamarind are due to this pulp as it contains a variety of nutrients that can boost your health.
Tamarind promotes tissue health
Tamarind contains large amounts of all essential amino acids except for tryptophan, which promotes tissue health. Amino acids, the building blocks of protein necessary for the body to grow and repair tissues. The body cannot manufacture these acids, so people must obtain them from food. However, researchers are not sure how well the body will be able to absorb all the nutrients found in tamarind.
Tamarind may reduce cancer risk
Tamarind is rich in phytochemicals, including beta-carotene, which are full of antioxidants that reduce the risk of cancer. These antigens can reduce the risk of cancer and prevent free radicals from damaging the DNA of a cell. Scientists believe that many cancers begin by damaging DNA.
Tamarind promotes brain health
One of the benefits of tamarind is that it is rich in B vitamins, especially thiamine and folic acid. B vitamins are essential for the proper functioning of the brain and digestive health. These vitamins are soluble in water and are not stored by the body. Therefore, you should be able to get enough B vitamins in your diet without resorting to supplementation.
Although tamarind is rich in B vitamins, it, like other plants, does not contain vitamin B12.
Tamarind is rich in magnesium
People who get enough magnesium in their diets have better bone density than those who are deficient. Many people, especially teenagers and those over the age of 70, do not get enough magnesium.
Tamarind is a rich source of magnesium and contains more calcium than many plant foods. The combination of these two minerals can help prevent osteoporosis and fractures. However, the body needs vitamin D to use calcium. Tamarind is not a significant source of this vitamin, so you will need to get it from other sources.
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