While dates may not be the most visually appealing fruit, they are undeniably sweet and packed with nutrients. Research indicates that this remarkable fruit offers more than a dozen health benefits, aiding in healing and potentially preventing or treating around 40 various health conditions. Moreover, dates are recognized as one of the top food choices for maintaining heart health.
Dates For Heart Health
The health benefits of dates begin with the protection of your body's most essential organ.
1. Preventing Atherosclerosis
Israeli researchers have found that daily consumption of dates may offer protection against atherosclerosis, a significant contributor to heart attacks and strokes. Atherosclerosis involves the hardening of arteries due to high cholesterol levels.
According to a study published in the Journal of Agricultural and Food Chemistry, consuming 3.75 ounces of dates each day for four weeks can lower triglyceride levels by 15 percent and reduce blood fat oxidation by up to 33 percent, without increasing blood sugar levels.
2. Lower Blood Pressure
A study from Harvard Medical School indicates that dates are among the foods that can aid in lowering blood pressure. "Rigorous trials demonstrate that eating plans like the Dietary Approaches to Stop Hypertension (DASH) diet, DASH variants such as the OmniHeart diet, and diets similar to the Mediterranean diet can decrease blood pressure in individuals with hypertension and those on the verge of developing it." It is recommended to consume eight servings (approximately half a pound) of dates weekly.
3. Prevent Stroke
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Dates are an excellent source of potassium, which is known to be beneficial for heart health. Specifically, Medjool dates offer 20 percent of the recommended daily intake (RDI) of potassium per 100-gram serving.
Research indicates that women who consume approximately 3,200 mg of potassium daily may reduce their risk of stroke by 21 percent.
Here are eight more remarkable health benefits of dates:
For optimal results, consume a handful daily!
Prevent Anemia
Iron is a crucial element of hemoglobin in red blood cells, tasked with transporting oxygen to the body's cells. A lack of iron can lead to anemia, a challenging condition to overcome.
Dates are rich in iron, making them an essential food for preventing and treating anemia, particularly in children and pregnant women.
This tasty fruit offers approximately 0.90 mg of iron per 100 grams, amounting to about 11 percent of the recommended daily intake.
Address Constipation
The substantial potassium content in dates, along with the high levels of soluble fiber, can help treat constipation. Dates are essentially an ideal and delicious digestive regulator!
Prevent and Treat Gastric Ulcers
Dates are known for their soothing effect on the digestive tract and have long been used as a natural remedy for ulcers. A 2005 study in the Journal of Ethnopharmacy confirmed that dates can indeed alleviate inflamed ulcers in the digestive system.
The researchers stated, "The results showed that both aqueous and ethanolic extracts of date fruit, and to a lesser extent date pits, effectively reduced the severity of gastric ulceration. They also counteracted the ethanol-induced rise in histamine and gastrin levels, and the fall in mucin gastric levels."
Moreover, the study found that consuming dates was more effective in treating ulcers than the commonly prescribed drug, lansoprazole.
Facilitating Labor
This benefit might come as a surprise, but it has historical roots. In Islam, the Quran recounts that Allah instructed the Virgin Mary to consume dates during the birth of Jesus. Consequently, dates are frequently consumed by pregnant women in Muslim cultures, supported by scientific evidence.
A 2011 study in the Journal of Obstetrics and Gynecology titled "The effect of late pregnancy consumption of date fruit on labor and delivery" revealed that women who consumed six dates daily for the four weeks leading up to their estimated delivery date had significantly greater cervical dilation during labor. They also had less damage to their cervical membranes post-delivery.
Additionally, the study found a higher incidence of spontaneous labor (98% compared to 79%) and a reduced need for labor-inducing drugs like prostin/oxytocin (28% compared to 47% in non-date fruit consumers). Women who consumed dates also had a shorter overall duration of labor.
Prevent Cancer
Dates are rich in magnesium, an essential mineral for the immune system. Magnesium helps to reduce inflammation in the body, which is associated with various diseases, including cancer that can be exacerbated by inflammation. Additionally, dates are packed with beneficial antioxidants that combat free radicals and the harmful oxidation of cells, which can lead to disease.
Research indicates that consuming dates may be an effective way to decrease the risk and impact of abdominal cancer. A study published in 2015 in the British Journal of Nutrition suggests that dates might also lower the risk of colon cancer. Further studies are being conducted to explore the potential of dates in combating other types of cancer.
Improve Male Fertility
Studies have indicated that date palm pollen (DPP) might treat male infertility by enhancing sperm quality parameters. A 2015 study in the Pakistan Journal of Biological Sciences observed 40 infertile men who took 120 mg of DPP every other day for two months. The results showed that DPP intake improved sperm count, motility, morphology, and forward progressive motility.
Dates are rich in estradiol and flavonoids, which are thought to increase sperm count and motility, as well as testes size and weight. A traditional remedy involves soaking dates in fresh goat's milk overnight, then blending them with cardamom powder and honey.
Additionally, dates are a great energy booster. They contain natural sugars such as glucose, fructose, and sucrose, providing a quick energy boost as these sugars are rapidly converted into glucose for cellular energy. Consuming a few dates before and after workouts, particularly cardiovascular exercises, can help sustain and replenish energy levels. Unlike commercial energy bars, which are high in carbs and sugar, the fiber in dates helps prevent energy crashes.
Boost Brain Energy
Dates not only enhance your physical energy but also bolster your mental prowess. Each date is packed with more than 2 milligrams of choline, a B vitamin found in acetylcholine, which is vital for memory.
Research indicates that a higher intake of choline improves memory and learning capabilities, making dates particularly beneficial for children and the elderly who are at risk of Alzheimer's disease.
