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For thousands of years, the Arabs were aware of the many medicinal benefits of eating dates and referred to the date palm as “the source of life.” Not only does it provide the traveler with its nutritious fruit and dates, but it also provides a sugary beverage when the tree trunk is tapped, textile fibers to make garments and rope, and refreshing shade.
Although dates have been a staple food for many in the Middle East for millennia, many in Western countries consider them simply sweets or desserts, ignoring their nutritional value.
Nutrition in Dates
Dates are one of the most energy-rich fruits: one hundred grams (about ten dates) provides 275 calories. This represents eleven percent of the daily energy needs of an adult male involved in moderate physical activity. The most significant of dates’ nutrients are:
- Sugars (66 percent) are comprised primarily of glucose and fructose. Dates are one of the most sugar-rich fruits.
- B group vitamins, particularly B1, B2, niacin, and B6. These vitamins, among other functions, facilitate the utilization of sugars by the body’s cells. Dates provide significant amounts of these vitamins, contributing to their stimulating effect.
- Minerals—Dates are among the wealthiest fruits in minerals. Potassium, iron, magnesium, phosphorus, and calcium are prominent in order of importance. The trace elements copper, manganese, and zinc are also present in significant amounts.
- Vegetable fiber—One hundred grams of dates provides almost one-third of the RDA (Recommended Dietary Allowance) of vegetable fiber. These are predominantly soluble fibers in the form of protein and gums, although they also contain insoluble or cellulose fiber. Both types of fiber have a favorable, complementary effect on the intestine.
Dates, then, are highly nutritious and energy-producing fruit. Their protein content barely reaches two percent is relatively low but higher than most fresh fruit, except avocado. The body digests these complete proteins easily. Their fat content is around 0.5 percent.
Medicinal Benefits of Eating Dates
The most important dietary and therapeutic applications of dates are:
Respiratory disorders – Dates have been traditionally used to relieve dry coughs and to fight bronchial colds. They have a demonstrated soothing effect on the bronchial passages and are antitussive. This is possibly due to their richness in sugars and some other component that has yet to be identified. The most helpful way to utilize them is by boiling them in milk.
Low protein diets – Dates contain very few proteins in proportion to their richness in energy. This is useful when it is necessary to limit protein intake, for example, in cases of renal failure.
High-energy diets – Dates have a stimulating effect. They are helpful in cases of fatigue or weakness at any age. Because of their rich sugars, vitamins, and minerals (including iron) are highly beneficial for adolescents, young athletes, and pregnant and lactating women.
Warning
Because of dates’ extraordinary richness in sugars, people with diabetes and the obese must exercise great caution in their consumption or avoid them altogether.
The date palm tree can live up to 200 years as long as “its feet are in water and its head is in fire,” as the Arab proverb says.
Dates Scientific Facts
- Scientfic name: Phoenix dactylifera L.
- Other names: Date palm, Deglet Noor date, Bahri date.
- French: Datte.
- Spanish: Dátil, támara.
- German: Dattel.
- Description: Dates come from the date palm, a tree of the botanical family Palmaceaae, reaching a height of 20 meters.
- Environment: Dates have been cultivated between the Tigris and Euphrates rivers in the Mesopotamian region for thousands of years. During the Middle Ages, the Arabs introduced the date palm to the hot areas south and east of the Iberian Peninsula. Spaniards took it with them to the American continent. The North American State of California is one of the world’s greatest date producers.
How to Use and Prepare Dates
- FRESH – Fresh dates are softer and more pleasant than dried ones. In many cases, dates are frozen in their country of origin after harvest and are thawed immediately before export to market. Although the freezing process affects them very little due to their relatively slight water content, fresh dates are better—and more expensive.
- DRIED—Drying is the traditional way of preserving dates. Before eating, they may be soaked in water or milk to avoid their tough texture.
- BOILED IN MILK: One hundred grams of dates are placed to boil for a few minutes in a half-liter of cow’s milk or soy milk. The dates are then eaten with the milk to take full advantage of their effect on the respiratory system. A spoonful of honey may be added.
Frequently Asked Questions
I’ve heard dates are good for digestion. How exactly do they help?
Dates pack a powerful fiber punch. Both soluble and insoluble fiber are present, which helps:
* Bulk up stool for smoother bowel movements (great for constipation prevention).
* Regulate blood sugar levels by slowing digestion.
* Promote a healthy gut microbiome by strengthening beneficial bacteria.
Can the benefits of eating dates extend to cardiovascular health?
Research suggests they might! Dates are a good source of potassium, which is vital for blood pressure regulation. Their fiber also helps lower harmful LDL cholesterol. Plus, dates are rich in antioxidants that fight inflammation, a known risk consideration for heart disease.
I’m trying to gain muscle. Can dates help with that?
Indirectly, yes! The benefit of eating dates for muscular gain is that they fuel your workouts with natural sugars. They also provide protein and minerals like magnesium and potassium, which are crucial for muscle recovery and function. Post-exercise dates might help replenish energy stores.
Are there specific benefits of eating dates for women?
Some studies hint at dates potentially easing labor in late pregnancy. Their natural sugars provide energy, and their oxytocin-like effect may stimulate contractions. However, more research is needed.
Can dates improve brain function and have benefits for mental health?
Preliminary research is promising. Dates’ antioxidants may offer some protection against Alzheimer’s and other neurodegenerative diseases. One of the many benefits of eating dates has been linked to improved memory and reduced anxiety in animal models. More human studies are underway.
Is there a downside to eating dates?
Mainly their calorie density. While nutritious, dates are high in sugar. Enjoy them in moderation as part of a balanced diet. People with diabetes should monitor portions and discuss intake with their healthcare provider regarding the benefits of eating dates.
Do the benefits of eating dates change based on whether they’re fresh or dried?
Mostly the calorie count. Dried dates are more concentrated in nutrients and sugar per gram. Fresh dates have higher water content. Both provide fiber, antioxidants, and minerals.
Are dates a good source of iron to combat anemia?
They contain some iron, but not as much as other sources like red meat or lentils. Still, vitamin C in dates can enhance iron absorption, so pairing them with iron-rich foods is clever.
Can the benefits of eating dates include better skin health?
Possibly! One of the benefits of eating dates is that they contain Vitamin C and antioxidants that can protect against sun damage and advance collagen production. However, a healthy diet overall is paramount for glowing skin.
How can I incorporate dates into my diet beyond eating them plain?
Get creative!
* Stuff them with nuts or cheese.
* Use them as an organic sweetener in baked goods, smoothies, or sauces.
* Add them to salads and oatmeal for unique texture and flavor.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 147, 148. Print. [Benefits of eating dates]
- Healthline: https://www.healthline.com/nutrition/benefits-of-dates
- Cleveland Clinic: https://health.clevelandclinic.org/benefits-of-dates
Last update on 2024-07-23 / Affiliate links / Images from Amazon Product Advertising API