Dates have become quite popular in recent years. They originated in the area which is now called Iraq & it is now grown in many tropical regions of the world. Actually Dates are sweet fruits which grow in Date Palm trees. It’s scientifically known as Phoenix Dactylifera and they are high in many nutrients and have many health benefits. Most of the Dates we can see in the market are dried Dates.  dried dates have a higher calorie content when compared to the fresh fruit. Because of the high nutrient content present in the fruit makes it suitable for the fasting period of Islamic practitioners and that is why Dates have become very  important in the culture of many middle east nations.   

Let’s see what are the benefits of Dates to our health and how to incorporate them into our daily diet. 

• As you can see above, the nutrition profile of Dates, they contain several essential  vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are a dried fruit. All these things make it one of the healthiest dry fruits.  

• Dates are high in fiber, which is beneficial for preventing constipation and aids in healthy bowel movements. In a study conducted to understand the effects dates have in preventing bowel and intestine related issues, proved eating dates regularly cause to be having regular bowel movements and frequent stool production of test subjects. It was also noticed that the concentration of Ammonia in the stool was also significantly reduced when dates were consumed regularly.

• You may be well aware about antioxidants. Antioxidants are compounds that inhibit the process of oxidation and thereby eliminate the dangerous free radicals which can cause a lot of harm to your cells. Oxidation is a very dangerous metabolic activity that can be very harmful to cells of our bodies. Dates are known for its high concentration of antioxidants.

          The antioxidants which contain in Dates are, 

Carotenoids which are good for heart health.  

Flavonoids are beneficial in dealing with diabetes, inflammation, preventing cancers and they are good for the brain. 

Phenolic acid which has anti-inflammatory property. 

The bottom line is Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes.

• Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants. 

• Dates have been claimed to promote bone health since they include phosphorus, potassium, calcium and magnesium.

• Dates improve brain functionality. The presence of an inflammatory  compound known as  IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease. Animal studies have shown eating  Dates regularly  are helpful for lowering inflammation and preventing plaques from forming in the brain, which is important for preventing Alzheimer’s disease.

• Dates may promote and ease natural labor for pregnant women when consumed during the later stages of pregnancy. These effects appear due to the unique compounds present in Dates that can successfully mimic the effects of oxytocin and reduce the need for oxytocin during pregnancy. Oxytocin is a hormone that stimulates powerful contractions that help to thin and open the cervix, to push out the baby. 

• Dates can be helpful in improving male fertility. Stressful lifestyle and unhealthy habits like smoking, drinking and exposure to radiation caused by electronic devices is one of the reasons behind male infertility. The vitamins,minerals and  compounds like estrone and sterols that are present in Dates can help improve sperm count and liido of men.  Not only the Date fruit but its pollen extracts are also studied widely for its positive effects on male sperm motility and count.

• Dates are useful in enhancing beauty. For a healthy glowing skin Dates are there to help you. Vitamin C & D in Dates contribute to the improvement of the elasticity of the skin which is very hard to maintain when aging which makes you look younger for a long period of time. Dates are also useful in maintaining a healthy balance of melanin in your skin by reducing the chances of it being deposited in various locations. Dates are rich in iron which makes it extremely beneficial for your hair.  

There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes as, stuff dates with cheese/ ginger/ coconut ,blended into juice/ smoothies ,baked into muffins and cakes ,turned into fudge, chop & add into salads etc.