Nutritional Content of Dates
If you’re looking for fiber, potassium, or copper, look no further than dates. While dates are rich in many vital nutrients and therefore offer many health benefits, the fruit is so small that you’ll need to consume a larger quantity to intake the necessary amount.
The following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of the fruit.
Fiber – 6.7 grams. 27% RDA.Potassium – 696 milligrams. 20% RDA.Copper – 0.4 milligrams. 18% RDA.Manganese – 0.3 milligrams. 15% RDA.Magnesium – 54 milligrams. 14% RDA.Vitamin B6 – 0.2 milligrams. 12% RDA.
Note: Dates are high in sugar content – coming in at a whopping 66.5 grams per 100 gram serving of the fruit. It is recommended to lessen sugar consumption as much as possible, even when the sugar is being consumed from fruit.
The Known Health Benefits of Dates – What the Date Fruit Has to Offer
Dates aren’t exactly a nutritional powerhouse when compared to some other foods like kiwi or sesame seeds, but the fruit does still offer numerous health benefits along with great taste. Here are some health benefits of dates.
1. Promoting Digestive Health, Relieving Constipation – Fiber is essential for promoting colon healthand making for regular bowel movements. The insoluble and soluble fiber found in dates help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Some other benefits relating to fiber and colon health are reduced risks of colitis, colon cancer, and hemorrhoids. (Dates could even be coupled with other home remedies for hemorrhoids.)
2. Boosting Heart Health – In addition to promoting colon health, fiber is also known to boost heart health.3. Anti-Inflammatory – Dates are rich in magnesium – a mineral known for its anti-inflammatory benefits. Onestudy found that “inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.” Further, inflammation in the arterial walls was also reduced with magnesium intake. Based on magnesium’s anti-inflammatory properties and the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.
4. Reduced Blood Pressure – Magnesium has been shown to help lower blood pressure – and again, dates are full of the mineral. Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart andhelping to reduce blood pressure.
Health benefits derived from eating apples
Health Benefits Derived Fron Eating Apples
5. Reduced Stroke Risk – After evaluating 7 studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every every 100 milligrams of magnesium a person consumes per day. The research can be found in theAmerican Journal of Clinical Nutrition.6. A Healthy Pregnancy and Delivery– Further adding to the health benefits of dates, one study performed by researchers at the University of Science and Technology set out to discover how the date fruit impacted labor parameters and delivery outcomes. After studying 69 women for a year and 1 month, the researchers found that “the consumption of date fruit in the last 4 weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome. The results warrant a randomised controlled trial.”7. Boosting Brain Health – Some studies, such as one found in JAMA Internal Medicine, found that sufficient vitamin B6 levels are associated with improved brain performance and better test scores.
Health Benefits derived from Banana
A Summary of Dates Health Benefits: Dates are Great for:
Weight lossRelieving constipation, supporting regular bowel movementsPromoting heart health, reducing heart disease riskDiarrheaIron-deficiency anemiaReducing blood pressureImpotencePromoting respiratory and digestive healthPregnancy deliveriesHemorrhoid preventionChronic conditions such as arthritisReducing colitis riskPreventing colon cancer
Remember to share all of the health benefits of dates with your friends and family!
Source natural society.com