The date fruit (Phoenix dactylifera) is among the sweetest fruits. Date Fruit is the fruit of the date palm tree. They have a single seed surrounded by an outer fleshy fruit.
Date fruits differ in size and color depending on their variety and taste. They contain several nutrients and regulate cholesterol levels, improve bone health, boost cognitive performance, and support a healthy pregnancy.
Dates fruit can be consumed in both fresh and dried forms. They are sweet with a rich deep flavour and a slightly chewy texture. Though most of the varieties have seeds, dates with removed seeds are also available.
Smooth skin indicates fresh date fruit whereas wrinkled skin indicates dried date fruit.
Though the nutritional value of dates depends on their type, whether they are fresh or dried, their degree of maturity, and their growing conditions, dates are nutrition superstars. They are a powerhouse of energy.
Nutritional value of Date fruit
Following is the nutritional value of date fruit
- The calorific value is 315 per 100 gm of the edible portion.
- Moisture 15.3%
- Protein 2.5%
- Fat 0.4%
- Minerals 2.1%
- Fibre 3.9%
- Carbohydrates 75.8%
In the minerals category, date fruit contains calcium, phosphorus, iron, Vitamin C, and little amount of Vitamin B complex. Below are given 21 Amazing Health Benefits of Date Fruit
21 Amazing Health Benefits of Date Fruit
- Enhance Sexual Health
The date fruit is really the natural tonic for sexual health. Studies have shown that dates are beneficial in increasing sexual stamina. It removes impotency and weakness of the sexual organs.
Date fruit contains high levels of oestradiol and flavonoid, which can increase sperm count and motility.
Take 5-7 dates. Boiled in a glass of cow milk for 3 minutes. When the milk is lukewarm take it sips by sips. Also, eat dates in the milk.
This acts as an effective tonic for increasing sexual endurance, sex stamina and also removes genital problems.
2. Boost immunity
Dates Boost Immunity. The Date fruit contains high amounts of phenolic compounds, carotenoids, and flavonoids such as ß-carotene, lutein, and zeaxanthin. These antioxidants have the ability to protect cells and other structures in the body from the harmful effects of oxygen-free radicals. Thus, eating dates protect us from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
3. Promote Heart Health
The date fruit is known as an excellent source of potassium, an essential mineral responsible for maintaining fluid and electrolyte balance in the body. Potassium is an essential constituent for neural conduction, regulating our pulse and blood pressure. Research reveals that a diet rich in potassium helps to lower blood pressure, maintain cardiovascular health, and reduces the risk of stroke by reducing the levels of LDL cholesterol (bad cholesterol) in the body.
Dates also contain isoflavones which reduce the risk of cardiovascular disease.
The good quantity of Iron, fibers, and minerals makes it the best thing for weak hearted people.
4. Relieves Constipation
Dates are a wonderful laxative fruit. They are rich in soluble dietary fibers, especially pectin. Studies have shown that dietary fiber intake increases stool volume and shortens its intestinal transit time, therefore prevents constipation. So, consume dates every day to get the best results.
5. No Sugar cravings
Dates are the best fruits and natural source of carbohydrates. So, to eat date fruit is the best option after prolonged periods of hunger or fast. During this period our body required high carbohydrates (sweet foods) so that our blood sugar can rapidly return to its normal levels.
However, to prevent weight gain and avoid irregularities related to blood sugar, it is better to use the natural sugar content of fruits instead of artificial sweets. With their distinctive flavor and rich sweetness, the date fruit can be a good choice for all your dessert needs.
6. Improve Bone Health
Calcium and phosphorus are two minerals that work together to protect bone health and their absorption increases when taken together. The Date fruit is rich sources of calcium, manganese, selenium, copper, magnesium, and zinc as well as phosphorus. All these nutrients are important to improve our bone health, development, and strength, particularly with the progression of age when bones gradually weaken and prevent osteoporosis.
These nutrients are also required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Copper required for the production of red blood cells. Magnesium is essential for bone growth.
Dates also contain boron. Research shows that boron is one of the other nutrients important for maintaining bone health.
7. Combat eye diseases
Dates contain compounds that help to stop age-related eye diseases. Studies have shown that dates are a rich source of zeaxanthin and lutein, which are types of carotenoids present in eye tissue and have antioxidant properties. Therefore, these compounds are thought to be useful in preventing the development of cataract and macular degeneration in elderly individuals.
Regular consumption of dates also prevents diseases like night blindness. The primary cause of night blindness is a deficiency of vitamin A. Dates are rich in vitamin A and can help to combat this problem.
8. Improve Nervous system Functions
Dates contain a good quantity of vitaminB1, B2, and niacin (B3), as well as vitamin B6, which play an important role in the healthy functioning of the nervous system. The potassium content of dates increases the alertness of the brain.
Dates have been found to offer protection against oxidative stress and inflammation in the brain. Regular consumption of dates has been linked to a lowered risk of neurodegenerative diseases and better cognitive performances in older individuals.
9. Promotes Weight Gain Naturally
They are a great source of sugar, proteins, micronutrients, and many essential vitamins. If you are thin and slim, you can eat dates to increase your weight and build muscles.
Take 5-7 dates. Boiled in a glass of cow milk for 3 minutes. When the milk is lukewarm take it sips by sip. Also, eat dates in the milk. Doing this, will increase your weight effectively and in a healthy manner.
10. Prevent Anaemia:
Dates are an excellent source of iron. Anaemia is characterized by an unusually low quantity of red blood cells in the body and is caused by the deficiency of iron. Consumption of dates on a regular basis can greatly boost the amount of iron in the blood. The high level of iron not only balances the lack of iron in anaemic patients but also increases strength and vitality.
11. Effective in Hypertension
Dates are rich in potassium. Potassium helps to manage hypertension. The magnesium in the fruit relaxes the muscles in your heart and blood vessels, consequently reducing blood pressure. The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut and this may help lower blood pressure.
12. Prevent Inflammation
Dates contain magnesium, which boosts immunity and has anti-inflammatory properties.
They also contain flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-haemorrhagic properties.
13. Relieves Diarrhoea
Ripe dates are effective in treating diarrhoea as they contain potassium which helps to improve the condition. Date fruit has antimicrobial properties which act against microbes that cause diarrhoea. The soluble fiber in dates also provides bulk to the bowel movements and promotes healthy functioning of the excretory system.
14. Prevents Abdominal Cancer:
Abdominal cancer includes stomach cancer, renal cancer, uterine cancer, ovarian cancer, pancreatic cancer, liver cancer, and bowel or colorectal cancer. Research has shown that dates work to reduce the risk and impact of abdominal cancer. Consumption of dates also increases the growth of beneficial bacteria in the gut. This may also promote colon health. Dates are rich in phytonutrients, vitamins, and minerals that are essential for normal growth, development, and overall well-being.
15. Beneficial in Allergy
Dates contain organic sulphur. Organic sulphur has several health benefits, which include the reduction of allergic reactions and seasonal allergies. Dates are a great option to add sulphur to the diet and prevent allergies.
16. Enhance Dental Health
Dates contain fluorine, an important chemical element that inhibits tooth decay by removing plaque as well as strengthening the tooth enamel. Tooth enamel is made up of hydroxyapatites which becomes resistant against tooth decay when it comes in contact with fluorine.
17. Beneficial for Pregnant Women
Being rich in iron, dates prevent anaemia during pregnancy. They also cause an improvement in the uterus muscles, allowing them to enlarge in a smooth manner. Dates improve the mother’s milk by providing adequate nutrition to it. They prevent haemorrhage soon after childbirth.
Dates are excellent sources of fibers. They may help prevent hemorrhoids during pregnancy.
18. Promote Skin Health
Dates contain vitamins C, D, and flavonoids, which can improve the elasticity of your skin and make your skin tender and smooth. Dates also contain vitamin B5 which prevents skin stretch marks.
19. Anti-ageing Effects
Dates also have anti-aging effects. They are a rich source of micronutrients, vitamins C, D, and antioxidants, which can effectively counter the harmful free radicals in the body and prevent premature aging of the skin. They have phytohormones that show significant anti-aging effects. Vitamin C, flavonoids, and phytohormones prevent wrinkles and accumulation of melanin in the body.
20. Promote Hair Health
Dates are rich in Calcium, phosphorus, and vitamins, especially vitamin B5. Deficiency of these can cause hair problems like premature greying of hair, hair loss, brittle hair, and split ends. Consumption of dates can help minimize these problems.
Dates are rich in iron and micronutrients. They promote blood circulation to the scalp. This may promote hair growth. Hair follicles also require adequate nutrition for their proper growth and maintenance. So, Regular consumption of dates can be beneficial for your hair.
21. Boost Energy Levels
The date fruit contains many nutrients. Dates also contain natural sugars like sucrose, fructose, and glucose which act as powerhouses for energy. So, they are used. for instant energy after fasting.
Types Of Date Fruit
There are several varieties of dates. Some of the popular varieties of dates are as following
Medjool –. They have a toffee-like flavor. They are large and delicious. This variety has its origins in Morocco.
Barhi – These are round and mild amber to darkish brown in color. They are gentle with thicker flesh and luxurious taste. This variety has its origins in Iraq.
Dayri – These dates are lengthy, slim, and black in color with delicious taste.
Saidy-These are extremely popular in Libya and extremely sweet. They are mostly grown in hot weather conditions.
Maktoom– This variety is huge, thick skinned and reddish brown in color. They are gentle and moderately sweet.
Halawy – These are incredibly sweet and small. This variety has its origins in Iraq.
Deglet Noor – These are among the best varieties from Tunisia and Algeria. They are semi-dry and not too sweet. They are usually used in cooking.
Hayani – These dates are gentle and dark red to black in color. This variety has its origins in Egypt.
Migraf – These dates are large and golden amber in color. These are also known as Mejraf. This variety has its origins in southern Yemen.
Iteema – These are native to Algeria and are extremely sweet. They are big and oblong.
From all these, Medjool is supposed to be the most delicious and nutritious variety. It is the most common variety of dates.
High in body-building amino acids, vitamins A, B, and C, as well as many minerals such as potassium, magnesium, calcium, sodium, iron, zinc, copper, and selenium, dates are truly a powerhouse of nutrients.
Make this delicious fruit a part of your daily diet and nourish your health and beauty.