10 Reasons to Add Dates to Your Diet


Dates are the sweet fruits produced by date palms. Dates are a type of palm tree. It is one of the best foods that you can include in your diet, as they have innumerable health benefits. The palm trees are grown all over the world, especially in the tropics. In addition to the fruit of this tree, you can use date honey, a natural sweetener made from date syrup, to replace sugar in sweets or desserts.

The Institute of Medicine recommends consuming 25-38 grams of dietary fiber per day, which can be high in fiber provided by high fiber foods such as dates. It is also said that consuming these nuts can promote eye health and can be effective in protecting against vision problems such as night blindness. Dates Vasilikos, in particular, is one of the popular varieties that have many benefits. The huge health benefits associated with dates have made them one of the best ingredients for muscle growth, brain health and more.

1. They are very nutritious
Dates have an excellent nutritional profile. As they are dried, their calorie content is higher than most fresh fruits. The caloric content of dates is similar to that of other dried fruits, such as raisins and figs.

Most of the calories in dates come from carbohydrates. The rest comes from a very small amount of protein.

2. Lowers cholesterol
Diet, activity level, cigarette smoking and genetic predisposition all help to determine cholesterol levels. Dates lower cholesterol and triglyceride levels. Their high fiber content can lower cholesterol levels, as they bind cholesterol and remove it from the digestive tract.

Dates have also been suggested to reduce the levels of triglycerides, a type of fat in the blood. Keeping both cholesterol and triglycerides at healthy levels reduces the risk of heart disease including heart attack and stroke.

3. They enhance the health of the brain
A study led by Musthafa Mohamed Essa, Ph.D. suggests that dates protect against oxidative stress and inflammation in the brain. According to research, The presence of these polyphenolic compounds could possibly help slow the progression of Alzheimer’s disease and dementia.

An animal study found that mice that ate foods mixed with dates had significantly better memory and learning ability, as well as fewer stress-related behaviors, compared to those who did not eat them. The potential brain-boosting properties of dates have been attributed to their antioxidants, which are known to reduce inflammation.

4. It is a source of Iron
Dates are an excellent source of iron, carrying 0.90 mg / 100 g of fruit (about 11% of RDI). Iron, as a component of hemoglobin in red blood cells, determines the ability to carry oxygen in the blood.

Iron deficiency can contribute to anemia, a condition characterized by fatigue, dizziness, brittle nails and shortness of breath. Fortunately, increasing your intake of iron-rich foods, such as dates, could help provide relief from the symptoms of anemia. However, there is currently a lack of research assessing their direct role in the treatment of anemia.

5. Promoting healthy weight gain
Sugar, protein and other vitamins in the fruit help to increase body weight, especially when you need it. By the way, it is said that when eaten with cucumber, dates help maintain your weight at a normal level. They are also high in fiber, which can help with weight management.

Vasilikos dates are easily available in the food market and make a healthy and tasty snack. It is important to note that dates are high in calories and their sweet taste makes them easy to overconsume. For this reason, enjoy dates in moderation for a healthy diet. If you are trying to lose weight, you should avoid dates and add fresh fruits and vegetables to your diet.

6. It is easy to include them in your diet
This is because they go well with many foods and give them an incredible taste. They are often combined with other foods, such as almonds, walnut butter, bacon or soft cheese.

Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and buns. You can also combine them with nuts and seeds to make healthy cereal bars. In addition, you can use dates to sweeten sauces, such as salad dressings and marinades, or combine them with lemon and oatmeal.

7. Promote heart health
Dates are an amazing solution for people with weak hearts. One study concluded that dates were effective in lowering triglyceride levels and reducing oxidative stress, both of which are risk factors for heart disease and atherosclerosis, which is the accumulation of fatty plaque in the arteries.

In addition, the high levels of potassium they contain help the proper functioning of your cardiovascular system. lower blood pressure and reduce the risk of stroke as well as other heart related diseases. Soak a few dates from the previous night in lukewarm water and incorporate them in the morning into a smoothie with fresh fruit or in your breakfast with cereal and milk or yogurt. So make a gift to your heart!

8. Helps in the treatment of diarrhea
Diarrhea is a common problem and can occur several times a year. Diarrhea will usually not last more than 3 days. Dates contain potassium, which is known to be an effective way to control diarrhea. They are also digestible, helping to relieve the symptoms of chronic diarrhea.

The soluble fiber in them can also help relieve diarrhea, providing volume to bowel movements and promoting the normal, healthy functioning of the excretory system. In addition, dates help the intestinal flora to rejuvenate quickly. Regular consumption of dates makes it easier to create good bacteria in the gut.

9. Improve bone health
Unfortunately, the majority of the population does not receive the required daily amount of calcium, resulting in our body lacking calcium. When this happens, your body will use the supply we have from our bones to support the other functions it needs.

Dates contain various minerals, such as phosphorus, potassium, selenium, calcium and magnesium, which are an integral part of healthy bone growth and endurance, especially as people age and their bones gradually weaken. Their ability to prevent Bone-related conditions such as osteoporosis are well established.

10. Reduces blood pressure
Magnesium in dates has another function, as it helps reduce hypertension. Potassium is another component of dates that has various functions within the body, helping with the proper functioning of the heart and helping to reduce blood pressure.

In addition, research has shown that magnesium reduces the risk of stroke by about 10% for every hundred milligrams you consume on a daily basis. This research was published in the American Journal of Clinical Nutrition and shows that dates in particular reduce the risk of stroke.


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