Dates and Its Health Benefits

Are Dates Good for Health?

Dates are tropical fruits that grow on palm trees and are one of the most commonly consumed global superfruit. There is a confusion about whether dates can be consumed regularly as it has been noted that dates have high sugar content. According to health experts and nutritionists worldwide, though dates have a sweet taste because of the natural sugars present in them, they also yield some of the most beneficial micronutrients essential for body metabolism. It is a myth that dates are only high-calorie foods or just sweet fruit with no health benefits. On the contrary, they are excellent sources of potassium, magnesium, and iron. It should be noted that dates, when consumed in moderation, have various health benefits.

What Are the Nutrient Contents of Dates?

One date weighs approximately 8 g (grams) and can yield 23 calories with less than 0.2 g of protein. They have no fat content, and a single date can provide around 6 g of carbohydrates.

The USDA provides the following nutrition information for around 8 g or single large date fruit:

• Carbohydrates: 6 g

• Fiber: 0.6 g

• Sugars: 5 g

• Protein: 0.2 g

• Potassium: 53 mg (milligrams)

• Magnesium: 3.4 mg (milligrams)

• Iron: 0.1 mg (milligrams)

• Folate: 1.52 mcg (microgram)

• Fat: 0 g

• Sodium: 0.2 mg

• Calories: 23

These six grams of carbohydrates also add up to the naturally occurring sugars present in dates because of the higher fructose content. Fructose is, in fact, twice sweeter than glucose, and hence the sweetness of the fruit increases. When date fruits ripen in a tree, the natural sugar content in them builds up while the essential fiber in the fruit decreases considerably. The glycemic index of this fruit varies between 43 to 55 depending upon the local variety available. It is interesting to note the fact that dates are actually low-glycemic foods that can be consumed even by diabetic patients as well. They contain minimal proteins and no fats at all. Dates can also supply us with some of the essential B vitamins, including folate and vitamin B5 or pantothenic acid.

What Are the Health Benefits of Dates?

Following are the few health benefits of dates:

• Boosts Immunity- Dates are a rich source of multivitamins, and they possess high antioxidant content that is because of the increased concentration of polyphenols. Thus, dates can protect against cellular damage, boost immunity and protect against various disorders.

• Anticancer Effect- The phytoestrogens and polyphenols present in dates possess good antioxidant as well as anti-inflammatory properties that play a potential role in cancer prevention.

• Cardioprotective and Antihypertensive Effect- Dates have high potassium content. Potassium, which is an essential electrolyte, is beneficial for the cardiovascular system and can thus be cardioprotective and also lower blood pressure. Potassium also exerts an antihypertensive effect because of its low sodium and high fiber content.

• Reduced Osteoporosis Risk- The magnesium in dates is also an essential micronutrient responsible for bone health and preventing the risk of osteoporosis.

• Helps Ease Menopausal Symptoms- Isoflavones are a specific type of phytoestrogens found in dates that can help combat the clinically unpleasant symptoms experienced by women in their menopause.

• Promotes Digestion- The fiber present in dates has multiple synergistic effects on our digestive system, like regularizing your bowel movements, and it also prevents constipation.

• Aids in Cervical Dilation During Infant Delivery- Recent research has also shown that when pregnant women consume dates, it can help reduce the risk of late-term birth and improve cervical dilation. Nutrition research shows that regularized consumption of dates during pregnancy can reduce the need for the hormone oxytocin to accelerate labor and aid in the natural progression of delivering the infant.

Can Diabetic Patients Eat Dates?

Dates have a high sugar content. They are not recommended for regular consumption by people with diabetes or prediabetic patients. Still, the glycemic index of dates is low, and when consumed without any added refined sugars or sweeteners, dates can be consumed without any risk. They would not produce any significant spike in blood sugar levels if consumed in moderation.

Who Should Avoid Consuming Dates?

The most common causes of date allergies would be due to the presence of mold or sulfites that are added to dates as part of dried fruits for a preservative effect. Healthcare providers or allergists should be informed regarding symptoms like wheezing, asthma-like symptoms, hives, rashes, or anaphylaxis which would be life-threatening. Individuals with fruit allergies and latex or pollen allergies would also be sensitive to dates. Hence it is advisable to consult with the healthcare professional if the individual has any allergies to certain fruits, latex, or pollen.

How Can Dates Be Stored?

Dates are also called colloquially naturally dried fruit by nature. The whole fresh dates contain only around 30 percent moisture content in them. Usually, dates are left on the palm trees for an extended period to ripen and prolong their shelf life. It is important to note that when fresh dates are picked, they should be plump, glossy, and with high moisture content and should not appear cracked and faded. The dates are commercially dried and packaged and are usually pasteurized to inhibit mold growth. Dates after purchase can be stored easily at room temperature or within an airtight container in a cool, dry place for nearly six months. They can also be refrigerated to a maximum shelf life of one year. They are often used in bread, muffins, cookies, and tarts globally. Dates are the most widely used fruits globally in most commercially baked goods available. Individuals can eat dates as appetizers or snacks before mealtime or consume them with other dried fruits and nuts. They can be chopped and added to cereals, smoothies, salads, etc., or even roasted to be added to salads. Their sweet flavor can balance the savory flavors of vegetable dishes, bread, or salads as well.

Conclusion

Dates have loads of systemic health benefits and are rich in essential micronutrients. It is important to not exceed the consumption of dates and to eat them only in moderation to avail of their health benefits. According to health experts and nutritionists worldwide, though dates have a sweet taste because of the natural sugars present, they also yield some of the most beneficial micronutrients essential for body metabolism.