Dates are the oval small fruits of the date palm They grown in tropical climates like Africa and saudi Arabia. Because of the distance, they have to travel to American tables, dates are often sold dried, which concentrates their softness and gives them a pleasant rubbery consistency. Honestly, eating dates can seem like spoiling with gummy candies – except that they are much healthier.
The nutritional benefits of dates are numerous. Only a 3.5-ounce serving contains about 20% of the daily requirement of potassium, as well as 7 grams of fiber, 2 grams of protein and different types of antioxidants. Dates also contain a good amount of copper, manganese, vitamin B6, magnesium and iron.
Fresh dates can be bright red or bright yellow (or some other way), but the dried dates are usually golden brown in color. The most popular varieties are Medjool and Deglet Noor, but there are actually more than 3,000 varieties in the world!
Whatever the variety chosen, dry or fresh, dates offer considerable health benefits. Try to eat only two a day for a week and watch what happens to your body. We have collected some of the most exciting possibilities, but honestly, # 5 is almost alone!
1. Better Digestion
Fiber is a fundamental part of healthy digestion, but we do not really digest it. Instead, fiber adds volume to your stool. It sounds crazy, but it really helps your body move the waste through the colon and eliminate it more easily and more regularly.
Dates contain 7 grams of fiber per 3.5 ounce serving, making it a great way to add to your diet. You can chop them and sprinkle them with oatmeal for even greater energy boost, but it’s better to work until you eat. The fiber should be added gradually to the diet to prevent it from causing the same constipation that you are trying to prevent.
2. Sustained Energy
Although dates are quite sweet, they do not increase blood sugar. Again, it is fiber that deserves credit. Fiber slows digestion and softens the rate at which sugar in dates affects blood flow. You will not have a peak or an accident when you like dates, but rather a sustainable source of energy.
Thus, despite their candy taste, dates are considered a low glycemic index food, which means that they get a low score in the test that measures the rate at which glucose levels increase after eating specific foods.
3. Significant Disease Prevention
Dates are rich in different types of antioxidants, which are compounds that bind and neutralize free radicals in the body. Free radicals tend to cause cellular damage until they are neutralized, which increases the risk of many common diseases. Dates have been found to have the highest levels of antioxidants among all related fruits, including figs and plums. The three most powerful antioxidants at the dates are:
• Flavonoids: Flavonoids are antioxidants known to reduce inflammation in the body. They have been widely studied and found to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
• Carotenoids: Carotenoids are antioxidants that contribute greatly to the health of your heart. they can also help maintain healthy eyes by reducing the risk of macular degeneration and cataracts.
• Phenolic Acid: Another potent anti-inflammatory and phenolic acid would reduce the risk of developing heart disease or cancer.
Chronic inflammation is a factor in almost all diseases known to man, a diet rich in antioxidant foods contributes greatly to the maintenance of general health. Dates are one of those foods.
4. Slower Age-Related Mental Decline
The time has come to protect the brain from the ravages of age-related mental decline. Now. There are many ways to challenge your brain and keep it clear, but everyone relies on proper nutrition to maintain clear pathways in the brain. Dates have been found to reduce inflammatory markers of your gray matter associated with higher rates of Alzheimer’s.
Animal studies have also shown that dates can prevent the formation of beta-amyloid protein plaques in the brain. When these plaques form, they interrupt the communication between the brain cells and lead to their death more quickly. Other animal studies have shown that diet-fed mice with dates have better learning ability, longer memory, and fewer anxiety-related behaviors.
5. Less Reliance on White Sugar
Excessive consumption of sugar is a serious health crisis that doctors say is fueling the obesity epidemic. Refined sugars are packed in so many foods, under so many different names, that even people who try to eat healthier can be victims. If you are really determined to reduce your sugar intake, it is best to eat dishes that are almost exclusively cooked at home.
To this end, dates are an excellent substitute for sugar. Eating whole is a treat, but you can also replace sugar doses in many recipes. Simply mix the dates and water in a blender until you get a paste. The dough can be replaced 1: 1 for sugar in everything you cook. Although the dough is highly caloric, it contains dietary fiber and antioxidants – which refined white sugar does not contain.
Dates are an excellent complement to your daily diet. Since they are high in calories, it is advisable to stick to about 2 per day. Fortunately, it’s a lot to enjoy the remarkable benefits to health. Nutrients, fiber and antioxidants make these dates a pleasure for which you should not feel guilty.
Then chop them for salads or oatmeal, use date-based dough instead of sugar in these cookies, or simply snacks on whole dates. The result will be a healthier body and mind, as well as the sustained energy you need to power your day. So what are you waiting for? There are 3000 types to choose from!