Dates: A nutrient-packed superfood | Benefits, who should eat and who should avoid?
PTC Web Desk: Dates, a highly nutritious and delicious dry fruit, are packed with essential nutrients like fiber, iron, potassium, and vitamins. They help keep the body energetic and healthy. Consuming dates daily can provide multiple health benefits, including strengthening bones, improving digestion, and promoting heart health.
According to a study published by the National Library of Medicine, dates possess anti-inflammatory, antibacterial, gastroprotective, and anticancer properties. Additionally, the study highlights that polyphenols and flavonoids present in dates act as powerful antioxidants, reducing the risk of cardiovascular diseases.
Checkout how dates contribute to overall well-being like the best time and quantity to consume dates and whether diabetic people can have dates.
Nutritional composition
When it comes to nutritional value, the United States Department of Agriculture (USDA) states that dates contain carbohydrates, fiber, protein, vitamin B, calcium, iron, magnesium, potassium, zinc, and manganese.
The nutritional value of a single date (7.1 gm) is carbohydrates: 5.3g; fiber: 0.6g, protein: 0.2g, potassium: 54mg, magnesium: 3mg, calcium: 3mg and Iron: 0.07mg.
Health benefits of dates
The antioxidants in dates help remove bad cholesterol from arteries, while potassium and magnesium support heart function. Due to their high fiber content, dates provide a feeling of fullness, reducing frequent food cravings and aiding in weight loss. Rich in fiber, dates help strengthen the digestive system and prevent constipation. Dates are also an excellent source of calcium, phosphorus, and magnesium, which contribute to stronger bones and muscles. Being a great source of iron, dates help prevent anaemia and improve blood circulation.
According to experts, consuming dates can help keep the brain sharp and refreshed. The natural sugars present in dates, such as glucose and fructose, help relieve mental stress and enhance brain activity.
Best way to consume dates
The ideal way to eat dates is on an empty stomach in the morning. Soaking them in water overnight makes digestion easier. However, they can also be consumed dry. Some other ways to include dates in your diet include:
Boiling 2-3 dates in milk and drinking it.
Adding dates to oatmeal, porridge, or pudding.
Using dates as a natural sweetener in desserts like halwa.
Blending dates with bananas for a healthy smoothie.
Mixing dates with other dry fruits to make nutritious laddoos.
How many dates should be eaten daily?
Consuming 2-3 dates daily is sufficient for optimal health benefits. If digestion is good, one can eat up to 4-5 dates, but excessive consumption should be avoided.
Can diabetic patients eat dates?
Since dates contain natural sugar, their glycemic index (GI) is relatively low, meaning they do not cause a sudden spike in blood sugar levels. Diabetic patients can consume dates in moderation but should consult their doctor beforehand.
Are dates beneficial for kids?
Dates provide essential nutrients for children’s growth and energy needs. However, excessive consumption can lead to digestive issues. Intake shall be limited to 1-2 dates per day.
Although dates are highly beneficial, excessive consumption can cause high blood sugar levels, skin rashes, snxiety and restlessness, sleep disturbances, weight gain, excessive sweating and indigestion or bloating. Overeating dates can also lead to abdominal cramps and diarrhea.
Experts say those with diarrhea, kidney disease, obesity, or acidity should avoid consuming dates. Young kids, pregnant women, and those recovering from surgery should consult a doctor before adding dates to their diet.
- With inputs from agencies
