Dates are undoubtedly one of the healthiest and most nutritious fruits known to mankind. Their nutritional profile is indeed impressive, as a 100-gram serving provides:
- Calories: 277
- Carbs: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 20% of the RDI
- Magnesium: 14% of the RDI
- Iron: 5% of the RDI
- Vitamin B6: 12% of the RDI
- Manganese: 15% of the RDI
- Copper: 18% of the RDI
Additionally, dates are an excellent source of antioxidants. Specifically, these are the most powerful, according to Healthline,
“Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.
Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease”
Top Health Benefits of Dates
- Dates are packed with potassium, a nutrient which lowers the risk of stroke by up to 40 percent and improves overall function of the nervous system.
- The high phosphorus content improves brain function.
- Dates are high in calcium, a mineral which treats diarrhea.
- Dates contain zeaxanthin and lutein which improve vision and prevent age-related macular damage.
- Dates support weight loss by creating a feeling of fullness.
- Soak dates in goat milk, add honey and cardamom, and consume on daily basis to improve libido and sex life.
- Dates are extremely beneficial during pregnancy, relieve pain during the process of delivery, reduce bleeding, and prevent postpartum depression.
- Soak dates overnight and blend them in the morning. Use daily to improve heart health!
- Thanks to their high fiber content, dates improve digestive health and suppress appetite.
- As one of the best iron sources, dates are great in treating anemia.
- Dates are rich in magnesium, a mineral which lowers blood pressure levels.
- Last but not least, dates detoxify the body, boost the metabolism, treat constipation and improve function of the intestinal tract.
Five Ways to Eat Dates
- Stuff ‘em: fills them with the “ideal mixture” of crushed walnuts, almonds and pistachios with a pinch of cinnamon and nutmeg.
- Drink ‘em: Yvonne Maffei, founder of the My Halal Kitchen blog, combines dates and whole milk to produce a thick, creamy milkshake. Her two suggestions: use a strong blender, and serve it fresh. “It’s an interesting and fun way to incorporate dates,” she says.
- Bake ‘em: In cookies, cakes, bread, pies, and cupcakes.
- Chop ‘em: Chop or slice pitted dates and throw them into salads, on sandwiches or as garnish on pasta.
- Puree ‘em: Date sauces can be served with any kind of meat, especially chicken or fish.