10 Amazing Scientific Proven Benefits of Dates You Should Grab Today!

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
1. Digestive health
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 [2728].
·        Carotenoids: Carotenoids improves the heart's health and minimize risk for eye disease like Macular degeneration ((2729).
·        Phenolic acid: Eliminates inflammation and minimize the risk of heart disease and cancer [3031].

3. High nutrition profile 

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 [3435]. 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].

5. Improves Heart Health

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.
The high content of isoflavones in dates is also beneficial to the heart [43].  

 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 [5051].

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].


7. Improves Bone Health 

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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61. Sarah Pope MGA; Advantages of Cow Milk over Goat Milk (and vice versa)

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