Eating Healthy (dates)

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years.

Almost all dates sold in Western countries are dried.

You can tell whether or not dates are dried based on their appearance. A wrinkled skin indicates they are dried, whereas a smooth skin indicates freshness.

Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Medjool and Deglet Noor dates are the most commonly consumed varieties.

Dates are chewy with a sweet flavor. They are also high in some important nutrients and have a variety of advantages and uses.

Dates have an excellent nutrition profile.

Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving provides the following nutrients 

Calories: 277

Carbs: 75 grams

Fiber: 7 grams

Protein: 2 grams

Potassium: 20% of the RDI

Magnesium: 14% of the RDI

Copper: 18% of the RDI

Manganese: 15% of the RDI

Iron: 5% of the RDI

Vitamin B6: 12% of the RDI

Dates are also high in antioxidants, which may contribute to many of their health benefits.

Benefits

• Date fruit may reduce the risk of cardiovascular diseases. The fruit improves blood triglyceride levels, reduces cholesterol oxidation and arteriosclerosis development, which is an important cause of heart attacks and stroke.
• Dates can help normalize digestive function. The fruit is a source of soluble and insoluble fiber, which promote regular bowel movements, preventing constipation or diarrhea.
• Dates have antioxidants properties. Data is rich in zinc, B-complex vitamins, flavonoids, carotenoids and phenolic acid, which are substances that help to boost the body defenses.
• Dates consumption during pregnancy can help promote natural labor. There are scientific studies indicating that the consumption of dates during the last few weeks of pregnancy can help shorten the time to labor.
• Dates may help prevent neurodegenerative diseases. The date fruit is rich in substances that improve memory and cognitive ability such as flavonoids and zinc.

Possible Side Effects

Dates fruit can lead to weight gain when consumed in excess. Thus, diabetic patients should consult with their healthcare practitioner before increasing their date intake.