Introduction
Dates are fruits from a flowering plant of palm species believed
to originate from Iraq.
The scientific name is Phoenix dactylifera. Dates are
cultivated in hot climates, mostly for its sweet fruit.
They are nutrients nutrient-packed and come with a lot of health
benefits. Dates have a large percentage of fiber and are a rich source of
potassium and antioxidants, particularly tannins. Tannins slow down oxidative
stress and cell damage and help to reduce inflammation.
The date palm has leaves that are four to six meters, and these
are made up of spines containing roughly 150 leaflets. The fruit can be eaten
fresh or dried. The seeds are incorporated into animal feeds, and the oil is
utilized in the production of cosmetics and soaps.
The fresh dates can be found between August and December. However,
you can buy dried dates all year round. Among the various species of dates, the
sweetest and the most nutritious is the Medjool species. They contain a large
percentage of antioxidants. The most
eaten species of dates are the Medjool and Deglet Noor dates.
Dates and Islamic culture
The date palm is well-rooted in Islamic culture.
It is the highest mentioned fruit-bearing plant in the Qur'an. The Quran
mentions the date 23 times. It is thus a sacred symbol frequently associated
with Muslims. [10]
Prophet Mohamed noted that eating seven dates, every morning can protect one from poison and witchcraft. Thus dates are associated with mystical powers. While illustrating the health benefits of eating dates, Prophet Mohamed advised Muslims to break their fast during the month of Ramadan with a date to easily regain energy and vitality.
Following
the instruction of the prophet, the Muslims associate dates and date palms with
a symbol of authority, victory, wealth, and faith and for the enhanced
spiritual experience [11].
The Islamic tradition also respects the role of
dates to women in labor following the instruction of Allah to the Virgin Mary
to eat dates when she conceived Jesus[12]. This effect has
also been confirmed by a 2011 scientific study published in the Journal of
Obstetrics and Gynecology [13].
Benefits
of Dates
Regular
intake of dates prevents the development of digestive tract pathogens and
enhance the growth of helpful bacteria.
Besides, the protein in dates comes with 23 amino acids, as revealed by
a report in the International Journal of Food Sciences [14].
These amino acids help to improve digestive health and
boost bowel movement. The fiber content
in dates also prevents constipation. Inadequate intake of fiber could cause
constipation, as reported by the University of Rochester Medical Center[15].
A 3.5-ounce serving of dates contains 7 grams of fiber. Eating
dates can thus boost your fiber intake [16], which is very useful for eliminating constipation.[17] Dates
as well as prevent diarrhea due to their high percentage of soluble fiber.
Besides, the potassium in dates enhances natural bulk bowel movements. [18].
A study that involved 21 participants found that intake of 7
dates daily for three weeks can help to improve the bowel movement and stool
frequency [19].
The fiber in dates also helps to control blood sugar by slowing
the rate of digestion and spike of blood sugar after meals. [20]. Dates have a low glycemic index (GI) because the blood sugar
level is less affected by eating dates [21].
2. Antioxidant Properties for disease control
Scientific research has found that
dates are composed made of antioxidants [22]. They can help to
regulate the level of blood sugar because dates have a low glycemic index,
fiber, and antioxidants. Therefore, consuming dates may assist in the
management of diabetes [23).
Dates act as natural anti-inflammatory agents according to a
report in the International Journal of Clinical and Experimental Medicine [24].
Due to the antioxidant properties of dates, they may help to
prevent diseases like cardiovascular disease, Alzheimer's, cancerous growth,
and diabetes. The antioxidants in dates protect the body cells from the actions
of harmful free radicals, which can cause disease [25].
The antioxidant properties of the date are higher than the
amount in similar fruits like figs and dried plums [26].
The three main
powerful antioxidants in dates include:
· Flavonoids:
Flavonoids help to minimize inflammation and an individual's risk for diseases
like Alzheimer's, diabetes, and some form of cancer [27, 28].
· Carotenoids:
Carotenoids improves the heart's health and minimize risk for eye disease like
Macular degeneration ((27, 29).
· Phenolic
acid: Eliminates inflammation and minimize the risk of heart disease and cancer
[30, 31].
Dates are nutrient-packed[32].
The calorie content of dried dates is related to what is found in dried raisins
and figs [32].
It
contains a lot of vitamins and minerals, together
with high contents of fiber and antioxidants, which contribute to its numerous
health benefits [27].
Dates have high levels of vitamins B6, A, and K. These
vitamins are great for the development of bones and in overall eye health. The
high fiber content of dates helps to boost digestive health and helps to
minimize the levels of cholesterol. It as well inhibits sicknesses like stomach
and colon cancers.
The rest minerals in date, including copper, protein,
manganese iron, potassium, calcium, magnesium, phosphorus, and sulfur helps to
boost body function. They enhance immune health and improves metabolism. Folate
helps pregnant women;
Thiamin improves the nervous functions; niacin is
excellent for lowering cholesterol levels), while riboflavin helps in the
production of energy.
4. Enhances Brain Health
Dates strengthen
brain function. They protect the brain from inflammation and oxidative stress.
Eating dates regularly can minimize an individual's risk for neurodegenerative
diseases. It boosts cognitive abilities in the elderly(33).
Research
conducted in the lab found that dates reduce inflammatory markers like
interleukin 6 (IL-6) in the brain. Excessive levels of IL-6 commonly result in Alzheimer's and other
neurodegenerative diseases [34, 35]. An Oman study found
that dates thwart inflammation in the brain
[36]
Besides, research conducted on animals shows that dates help to
minimize the role of amyloid-beta proteins, which causes brain plagues. (37).
Accumulation of plagues in the brain hampers communication
between brain cells, and this can eventually result in the death of the brain
cell and Alzheimer’s disease(38,
39).
An animal study report shows that dates improve memory and learning
capacity of mice and make the animals less anxious compared to the placebo
group [40].
The brain-enhancement features of dates are due to their high
content of antioxidants like flavonoids, which helps to minimize inflammation[41].
Eating a handful of dates a day boosts heart health [42]. Dates contain antioxidants that inhibit atherosclerosis, a
condition that results in hardened and clogged arteries. The antioxidants in
dates boost the elimination of cholesterol from the cells of the arteries.
A
study conducted in the UK found that frequent intake of dates lowers risk for
coronary heart disease [44]. The high fiber in dates helps to reduce excess weight, which
is a common cause of heart disease [45]. The high percentage of potassium in dates makes
it great for minimizing the levels of LDL (“bad”) cholesterol and enhances
cardiovascular function.
6.
Enhances Natural Labor
Dates are popular in Islamic tradition for its
benefit for women in labor. Studies have also confirmed its beneficial effect
on improving natural labor and delivery in pregnant women.
A study found that dates help to minimize the
labor duration (46). A study that investigated 69 women who took six dates daily
for four weeks before their delivery date found that dates boost the possibility
of the women going into natural labor by 20% compared to women in the control
group. [47].
A study conducted with 154 pregnant women discovered eating
dates during the last few weeks of a woman's pregnancy enhances the dilation of
the cervix and minimizes the woman's need for induced labor [48].
Another study with 91 pregnant women given 70 to 76 grams of
dates every day from their 37th week of pregnancy returned a similar result.
Women who ate date spend four hours less in labor than women not given dates [49].
Dates' ability to help pregnant women during labor is as a result
of compounds that attach to oxytocin receptors and which replicate the effects
of oxytocin in the woman's body. The hormone oxytocin is responsible for the
contractions a woman has during labor and childbirth [50, 51].
Dates are also made up of tannins, which also boost
contractions. Their calorie and sugar content also supply the woman with
sufficient energy required for labor [51].
Another study [52] that investigated the
effect of dates on labor and delivery on 114 women in their 36 weeks pregnancy
found that eating dates within the last four weeks of pregnancy result in
easier delivery.
Dates are rich in
several minerals, including copper, selenium, and manganese, phosphorus,
potassium, calcium, and magnesium. These minerals have been proven by research
to prevent bone disorders like osteoporosis [53].
Dates
also contain a high percentage of vitamin K, which coagulates blood and assist
in bone metabolism. [54]. A study by North Dakota State University found that dates also
contain boron, which is beneficial to bones [55]. However, more substantial studies are required to confirm these
results.
8.
Serves as a Natural Sweetener
Dates can serve as a great
natural sweetener in a lot of dishes and help to eliminate unhealthy sugar
intake. Although there are different types of dates, the Medjool species and
the Deglet Noor date are the common species found in the U.S. Medjools are
larger, more delicious, and tastier. They are deep brown and tastes like
caramel.
Dates contain a high
percentage of natural sugars, including fructose, glucose, and sucrose, which
the body readily processes and uses for energy. Dates, thus, make a healthy
alternative of white sugar in recipes.
Apart from its sweet taste, it also
comes with an enormous amount of nutrients, fiber, and antioxidants. Despite
the high level of calories in dates, they are found to be low- glycemic index
food, which does not increase the levels of blood sugar.
A research report in the
Nutrition Journal [56] hat
examined the glycemic indices of five different types of dates in individuals
who are fit and also examined the effects in patients with type 2 diabetes
found that despite the natural sugars in dates, they didn’t contribute
significantly to high levels of blood sugar.
9. Regulates blood
Cholesterol
Dates are
a non-cholesterol fruit. An Israeli study found that when dates are taken even
by individuals who are not sick, they lower the cholesterol levels and help to
reduce oxidative stress [57].
It, thus, improves the overall heart's health and minimizes the
level of bad LDL cholesterol, which is the common cause of cardiovascular
diseases.
10. Regulates Blood Pressure
Dates are high in
potassium, and this helps it to lower blood pressure and prevent stroke [58]. Four dates
contain 696 milligrams of potassium. One Medjool date comes with 167 mg of
potassium, which is surpass the amount you obtain from other fruits. This way,
dates can also protect against kidney stones, which are commonly caused by
insufficient potassium.
The potassium content makes dates an excellent alternative
remedy for high blood pressure, as advised by a Harvard Medical School study
that put off treatment of blood pressure with medication due to its possible
side effects [59].
Besides, the fiber in dates also helps
to regulate the levels of blood sugar levels and balances the dietary sodium
effects, which in turn lowers blood pressure. The magnesium content of dates
helps the muscles and blood vessels of the heart to relax, which invariably
reduces blood pressure.
Wrapping
Up
Dates are highly
versatile and very healthy fruit to integrate into your daily diet. They are
loaded with many nutrients, antioxidants, and fiber, which altogether improve
health and limit the risk for diseases.
Incorporating
dates and milk to your diet worth it, given the nutrient profiles and its rich
taste. Bearing this in mind, why not order a pack today, and enjoy the
numerous wonders that packed into this nature-given fruit!
A not of warning for
you! Despite the numerous nutritional and health benefit of this fantastic
fruit, it has a high calorific value, and the sweetness makes it difficult to
resist. Bear this in mind and regulate your intake accordingly [60].
Also,
if you're a vegan or are allergic to lactose, you can take dates with coconut
milk instead. Besides preventing allergy, coconut milk is higher in niacin or
vitamin B-3 and also contains a higher percentage of iron and copper.
Though
standard canned coconut milk is higher in calories and fat than whole dairy
milk, it comes with benefits like low sugar, which is great, especially, when
you want to cut down your sugar intake. [63]
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