Dates are extracted from the date plum tree. It is a staple food in the Middle East. It is a small and sweet fruit but not only delicious, it is also a package with nutrients. We will tell you 10 reasons why you should add dates to your daily breakfast and why it is a super food.
Why are dates considered a superfood?
There are many reasons to include dates in super food because it contains a very good amount of nutrients and it can be very beneficial for your health. By the way, it is a staple food, meaning it is consumed more and more in some countries. All the compounds required to be included in super food are found in abundance in this food such as antioxidants, fiber, vitamins, minerals and many more.
Nutritious Chart
| Nutrition Name | Info (Calculate on 100g) |
|---|---|
| Calories | 300 calories |
| Carbohydrates | 75 grams |
| Protein | 2 grams |
| Fiber | 7 grams |
| Fat | 0.2 grams |
| Potassium | 696 mg |
| Magnesium | 54 mg |
| Copper | 0.4 mg |
| Manganese | 0.3 mg |
| Iron | 0.9 mg |
| Vitamin B6 | 0.2 mg |
Here’s the Top 10 Amezing Health Benefits of Dates
1. Rich in Nutrients
Dates are a powerhouse of nutrients. It contains sufficient amount of vitamins and minerals such as vitamin B6, nicotine, riboflavin and pantothenic acid. The vitamins present in it help to convert any food into energy, due to which you will feel energetic throughout the day.
It contains a lot of minerals such as potassium, magnesium, iron, zinc, so all these minerals maintain the various functions of your body and not only this, it keeps the bones healthy, it also works in the spice function and supports in strengthening your immune system.
2. High in Fiber
Dates have a high fiber content which helps in keeping you healthy. Fiber helps in keeping the digestive system healthy. It helps in preventing constipation. If you add dates to your diet every day, it will also help in your regular bull movements. Just a few dates fulfill your daily fiber needs and it also maintains your digestive health.
3. Natural Energy Booster
Dates are a natural source of sugar which contains sugar types like glucose, fructose, and sucrose. Due to the presence of natural sugar, dates can be an excellent snack to boost your energy instantly. This is a fruit that can directly boost your energy without increasing the sugar level in your blood. Athletes or people who need a quick pick-me-up should add dates to their daily diet chart.
4. Rich in Antioxidants
Antioxidant compounds protect your body cells from damage caused by free radicals. Dates are loaded with antioxidants such as flavonoids, carotenoids, and phenolic acids. These antioxidants can be beneficial for your health, reducing inflammation, reducing the risk of heart disease, and protecting against certain types of cancer. If you consume dates daily, it will help maintain your overall health and well-being.
5. Supports Heart Health
Dates are called a heart-friendly fruit. It contains sufficient amount of potassium and magnesium which controls your blood pressure. High blood pressure increases your risk of heart disease and stroke. Due to the presence of fiber and antioxidant components in it, it reduces cholesterol levels. And this reduces the chances of atherosclerosis, in such a condition arteries become hard and narrowing.
6. Boosts Brain Health
Dates are very beneficial for brain health. It contains ingredients like vitamin B6 and choline and it is important for your brain development and function. Research has shown that if dates are consumed daily, it helps in improving memory and learning abilities. It also contains antioxidants that reduce inflammation and oxidative stress and is linked to neurodegenerative diseases like Alzheimer’s.
7. Supports Bone Health
Dates are an excellent source of calcium, phosphorus, potassium and magnesium, which are essential for maintaining strong and healthy bones. Due to the presence of these minerals, they prevent bone-related disorders such as osteoporosis. Including this fruit in your diet chart will help in fulfilling the need of important nutrients, especially when you get older and the density of your bones decreases.
8. Maintains Diabetes
Dates are a natural source of sugar, which is high in good sugar. And it has a low glycemic index, meaning it does not absorb sugar quickly in the blood. It is a great fruit for people suffering from diabetes, which you can have for breakfast. It contains fiber, which prevents the absorption of sugar and it takes a long time for sugar to be absorbed in the bloodstream.
9. Weight Management
If dates are added to the weight management plan, then it can be very useful for you because it contains high amount of fiber content which helps to manage your weight for a long time because it reduces the overall calorie intake. It is a nutrient dense fruit, which means it provides a lot of nutrients instead of calories content. Therefore, you can replace daily unhealthy snacks with dates and it will help in fulfilling your daily empty calories.
10. Benefits of Pregnancy and Labour time
It contains natural sugar, fiber and nutrients like full it in the right amount and it is very important for fetal development. Eating dates daily reduces the chances of getting anemia because of the iron content present in it. Some studies have found that if you consume this fruit daily during pregnancy, then it promotes your cervical dilation. It is also good for labourers because after working hard when the energy gets exhausted then it helps in bringing back your energy because it has all the nutrients which will keep your body fully energetic.
How to eat Dates
You can find dates in many different dishes and can take full advantage of it. For example, you can consume dates daily in snacks like a normal fruit. Or if you want, you can add it in smoothies or any baking like cookies, cake or to make energy bars. You also take it in salad and can also add it in sauces and dressings. Also Read: Top 10 Superfoods to Boost Your Healthy Diet
