Dates are basically tropical fruit that is grown on date palm trees. Its scientific name is Phoenix Dactylifera belong to the Arecaceae family. It comes under the dry fruit category. Dates are highly nutritious, Sweet and extremely tasty. They are also culturally rich and important as a heritage of many middle east nations. The name date is derived from Greek origins following the name Gaktulos, which translates in English to the term “fingers” as an ode to the peculiar shape of the fruit.
Dates contain a substantial amount of dietary fibre and therefore are beneficial in improving the digestive system, especially in the treatment of constipation. Dates are extremely rich in minerals as well as vitamins A, B1, B2, B3 and C. Dates don’t contain cholesterol and other forms of harmful fats.
- 1 Dates nutrition facts 100g
- 2 Types of Dates
- 3 Health Benefits of Eating Dried Dates
- 3.1 1. High Concentration of Anti-oxidants:
- 3.2 2. Improves Brain Functionality:
- 3.3 3. Facilitates Natural Labour:
- 3.4 4. Reduces Risk of Cancer:
- 3.5 5. Prevents Microbial Infections:
- 3.6 6. Helps Fight Diabetes:
- 3.7 7. Works as an Anti-Inflammatory Agent:
- 3.8 8. Can Protect Your Kidneys:
- 3.9 9. Reduces the Chance of Getting Night Blindness:
- 3.10 10. Dates are Excellent Sweeteners:
- 3.11 11. Can Improve Fertility Among Males:
- 3.12 12. Promotes Bone Health:
- 3.13 13. Adds Strength to Your Nervous System:
- 3.14 14. Improves Your Skin:
- 3.15 15. Reduces the Rate of Hair Loss:
- 3.16 16. Helps Deal with Hangovers:
- 3.17 17. Dates are Rich In Vitamins:
- 4 FAQ Dates
Dates nutrition facts 100g
Nutrition FactsDates, deglet noorDates, medjoolDates, deglet noorSources include: USDA
|Amount Per 1 date, pitted (7.1 g)100 grams1 cup, chopped (147 g)100 grams|
|% Daily Value*|
|Total Fat 0.4 g||0%|
|Saturated fat 0 g||0%|
|Cholesterol 0 mg||0%|
|Sodium 2 mg||0%|
|Potassium 656 mg||18%|
|Total Carbohydrate 75 g||25%|
|Dietary fibre 8 g||32%|
|Sugar 63 g|
|Protein 2.5 g||5%|
|*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|
Types of Dates
Health Benefits of Eating Dried Dates
Dates are known for their high content of natural sugars. It’s interesting to notice that dried dates have a higher calorie content when compared to fresh fruit. It’s almost a staple diet to the practitioners of Islam around the world and is one of the important opening fruit during the season of fasting. This is due to the high nutrient content present in the fruit which makes it a very good choice to run the day with.
The high nutrient content of the fruit contributes to its highly beneficial properties. The need for a comprehensive fruit diet cannot be fulfilled without the inclusion of dates. In the below section we will be discussing the various benefits that dates can have on your health.
1. High Concentration of Anti-oxidants:
Anti-oxidants are basically compounds that inhibit the process of oxidation and thereby eliminates the dangerous free radicals which can cause a lot of harm to your cells. Oxidation can be very dangerous as it can be very harmful to the structural and genetic integrity of your cells.
Dates are known for its high concentration of anti-oxidants. When compared to other dried fruits in the same category, dates tops the chart with the highest concentration of anti-oxidants. The need for antioxidants in your daily diet cannot be stressed more. Dates are rich in antioxidants including :
- Carotenoids: Carotenoids are known for their ability to significantly reduce the chances of macular degeneration which can be highly dangerous to your ocular well- being. Carotenoids are also known for their ability to work wonders for your heart. Cardiac health is one of the most pressing issues in today’s health scenario and the use of dates can help in promoting better heart health.
- Flavonoids: This is an antioxidant which can benefit your body by helping with multiple issues. Flavonoids are known for their anti-inflammatory properties and its high affinity in helping to reduce the effects of chronic diseases such as diabetes. Flavonoids are also beneficial to your brain and work a lot towards the reduction of the risk for brain degenerative diseases such as Alzheimer’s. There are also indications that prove that Flavonoids can also help in reducing the risk towards certain types of cancer too.
- Phenolic Acid: Phenolic acid is a much-discussed antioxidant mainly known for its anti-inflammatory properties. It has got a very good history in reducing the risk of developing cardiac issues and also works a lot in reducing the chances of being inflicted by certain types of cancer.
2. Improves Brain Functionality:
Inflammatory cytokines such as Interleukin can be extremely dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease. The presence of inflammatory markers is never a good sign for your neural health and therefore it is to be considered with extreme care.
The regular use of dates has been found to be beneficial in reducing the IL-6 levels and thereby helping in reducing the risk of developing brain degenerative conditions such as Alzheimer’s. An in-vivo study on mice has also shown that the inclusion of date palm in the feed leads to the reduction of amyloid beta-protein activity which can reduce the production of plaques that can harm the brain. Plaques are highly dangerous and can lead to cell death causing severe conditions such as Alzheimer’s.
The study also showed that consuming dates reduce issues related to anxiety disorder and also helps in boosting memory and learning. The effects regular consumption of dates can have on your neural health is manifold. Besides preventing degenerative diseases such as Alzheimer’s they can also help in the overall improvement of your brain.
3. Facilitates Natural Labour:
Pregnant women who eat dates regularly have a higher chance of delivering by natural labour. In our modern times, the frequency of natural labour is going down by a great margin. The complications that arise out of cesarean deliveries are troubling a lot of young mothers in our generation. Eating dates at the later stages of pregnancy can help in making the entire process of delivery much smoother.
There are results from studies that show that using dates as a part of the regular diet of a pregnant woman can help in reducing the pressure that is applied while trying to deliver the baby. The study also showed that when women who had consumed at least 70 -76 grams of dates during the later stages of pregnancy had to spend around 4 lesser hours during labour compared to women who did not eat dates.
These effects appear due to the unique compounds present in dates that have the ability to reduce the need for oxytocin during pregnancy. These compounds successfully mimic the effects of oxytocin by binding to the receptors and brings around a chance to have healthy contractions during labour. Dates also have a high concentration of tannins which also helps in facilitating contractions during labour. The nutritional value of dates will also help during labour as the mother will have enough natural sugars that can provide energy during pregnancy.
4. Reduces Risk of Cancer:
Cancer is a deadly disease that claims a lot of lives worldwide and also presents a huge financial burden on the healthcare sector of many countries. The increased prevalence of cancer is attributed to the rapid changes that have occurred in the lifestyle and diet of modern times. Dates have some peculiar properties that have been studied in-depth, and the results revealed that the presence of beta D-glucan in dates is very advantageous in promoting an anti-tumour activity within the body.
The mutation of the genetic matter that is present within cells is what leads to the abnormal multiplication of cells which in turn forms a tumour. Date pits have innate antigenotoxicity features due to the mechanisms the elements present dates have in reducing the aromatase activity of CPY-450 and also due to its ability to pick out alkyl radicals. This prevents any reaction that can be caused due to methane diazonium ion on the structure of the DNA and in effect prevents genetic mutations from happening.
The high concentration of antioxidants in dates also helps in reducing the activities of free radicals and thereby reduces the chances of cancer from happening. Using dates as a part of the daily diet can help a lot in reducing the risk of cancer and can significantly help in the reduction of the occurrence of benign tumours too.
5. Prevents Microbial Infections:
Bacterial infections can sometimes be deadly and can also cost a lot to treat. In the current medical scenario, almost all microbial infections are treated with the help of antibiotics which is an expensive way of treatment and also comes with a baggage of side effects. Substituting antibiotics with natural products can be both a physically and financially sound decision. In a study conducted using extracts from the pits and leaves of date, revealed that it had active resistance against certain harmful bacteria.
In another study conducted using the acetone and methanol extracts from the native date plants of the Iraqi section, it was found that these extracts have a positive effect against the growth of gram-positive and negative bacterias. Several recent studies have also revealed that dates have excellent properties that can be beneficial against deadly microbes such as E-coli and pneumonia.
Date plant extracts are also effective in reducing the side effects that are caused due to powerful medicines such as methylprednisolone. The effects that dates can have in reducing the activities of dangerous microbes makes it a very important part of the diet. Even though most fruits have successful defensive capabilities against microbes the induction of these attributes to the human body is the strongest in dates.
6. Helps Fight Diabetes:
Diabetes Mellitus is one of the most common diseases around the world. The number of people who are suffering from mild and severe diabetes is rising to levels we never would have expected. The increasing frequency in the number of cases that are being reported under diabetes section is due to the increased intake of unhealthy fast food and also due to a diet that is extremely high in calories and sugar.
The treatment for diabetes is also a painstaking procedure. Mostly diabetes is treated using synthetic medicines with a combination of several oral medicines and insulin supplementation. These treatment methods besides being extremely costly also pose a major threat to the overall health of the patients affected with it due to its increased side effects. The use of natural substitutes for diabetic medications is a widely researched topic these days.
Dates have the ability to increase the production of insulin and also has several properties that can help reduce the rate of absorption of glucose from the intestine. This can help a lot in reducing the risk that is posed by diabetes. The reduction of glucose absorption will inevitably reduce the blood glucose levels which can be extremely helpful for people who are suffering from diabetes. The lack of insulin is what causes diabetes to happen in the first place and the ability dates have in increasing the production of insulin makes it an excellent natural substitute for several synthetic medicines. The exact procedure of how dates help in reducing the effects of diabetes is still being researched upon.
In several studies that were conducted on diabetic rats, it was revealed that the extracts of Phoenix dactylifera very helpful in reducing the body weight in rats and also helps in capturing the free radicals that are sprung up due to the reactions of alloxan. Besides all these dates also has the ability to control the glycemic and lipid activity in diabetic patients which in turn can help them be healthy for longer durations even with diabetes.
7. Works as an Anti-Inflammatory Agent:
Inflammation is a reactive mechanism of the human body that helps fight against several diseases, trauma and infections. The regulation of inflammatory agents plays a crucial role in maintaining the overall health of the patient. There are several inflammatory agents that play a major role in the development of various defensive mechanisms within the body. The actions of transcription factors such as LOX and NF-kB play an important role in the regulation of the inflammatory health of the body.
The phenolics and flavonoids present in dates have an excellent capability in reducing the inflammation that occurs within the body. Dates are also rich in antioxidants such as flavonoids. The active inhibition factors that are used to control the activities of inflammatory factors help a lot, still, the side effects that are caused due to this is manifold. Therefore, there is a need for natural substitutes that looms large in the medical care industry. The role of dates in controlling and regulating the activity of inflammatory factors.
Inflammatory agents also play a major part in determining the immune response of your body towards various diseases and conditions. The regulations of these factors are very essential as they are very crucial when it comes to preventing your body from unwanted explicit inflammatory activities. The extracts from date pollens are studied to be having a protective ability that can actively prevent unwanted behaviour by regulating cytokine expressions. Cytokines play an important role in modulating the behaviour of inflammatory elements within the body.
Methanolic extracts from date fruits have also shown interesting results in reducing the swelling that occurs in the feet and also in the control of plasma fibrinogen. This can be very helpful as people with inflammatory conditions tend to be more exposed to the problems that occur due to swelling in the feet. There are proofs from conclusive studies that show that the extracts from date leaves can be used as an effective anti-inflammatory drug.
8. Can Protect Your Kidneys:
Kidney issues trouble a lot of individuals around the world. The nephrological activity in humans is one of the most important functions that determine the overall health of the person. A lot of people are on the waiting list for kidney transplants around the world and most governments are trying to tackle the issues of black market sale of kidneys. Being such an important organ, the use of kidneys in creating a healthy atmosphere for the body is crucial.
Dates have various properties that can help your kidneys stay healthy in difficult circumstances. In a study conducted on Ajwa, a type of date that is mainly found in the middle east Asia section, it was found that the fruit can actively reduce the lesions caused by Ochratoxin nephrotoxicity by amelioration by forming a protective layer. This can help prevent a lot of issues that are caused by people around the world raising due to the complications of kidney lesions.
In another study conducted on rats using the extracts of date fruits, it was found that the induction of these extracts into the system helped in reducing the excess of plasma creatinine and urea that are present in the kidney which helped to improve the overall kidney health of the rodents. The effects dates have in treating tubular damage in the kidney was also well studied and the introduction of dates into your diet is highly advocated.
9. Reduces the Chance of Getting Night Blindness:
Night blindness is a vision condition that affects a lot of people in the modern world. A lot of people take themselves to the doctor to cure this condition that restricts them to see things when natural light is low. The major cause for night blindness is long-term deprivation of vitamin A.
Dates are rich in vitamin A and the regular consumption of it can ensure that you do not get affected by night blindness in the long run. The use of dates to cure night blindness is recorded in the history of the middle east countries. Date palms are one of the oldest natural medicine which is recommended to heal problems that occur due to lack of vitamin A.
10. Dates are Excellent Sweeteners:
Most medical practitioners these days advise their patients to stay away from processed white sugar as much as possible. However, there is a need for sugar in certain recipes and cannot be prepared without it. The use of white sugars may increase your chances of being affected by conditions such as diabetes.
Dates can solve this problem quite easily, the high content of fructose which is a natural form of sugar which provides the caramel-like sweetness in dates. Substituting white sugar with dates that are turned into a paste can make your meal sweet as well as healthy at the same time. So, reduce the use of white sugar and introduce some date paste into your diet to live a healthy life.
11. Can Improve Fertility Among Males:
Infertility is a very common condition these days and a lot of married couples are suffering due to it. The global ratio of male infertility is rising and has set off some alarms in several developed countries. The changing lifestyle of the individuals which causes a lot of unwanted stress is one of the main reasons behind this. Smoking, drinking and higher exposure to radiation caused by electronic devices are attributed to be some contributing factors to male infertility.
The effect date fruit has on treating infertility in men is known around the world. There are various vitamins and minerals present in the fruit which can help in improving the sperm count and also in increasing the sexual libido in the person. Some studies have also shown that consuming dates in the right manner will also lead to an increase in the size of the testes in men and an increased size of breast in women.
The presence of flavonoids and various amino acids in dates makes sure that the sexual performance of the male is fulfilled with enough energy. The micro elements that are constituents of date palm such as estrone and sterols can help improve male fertility by a huge margin. Date pollen extracts are also studied widely for its positive effects on male sperm motility and count.
12. Promotes Bone Health:
There are severe health conditions that affect your bones in a very unhealthy manner. Importance of bone health increases as you age, strong bones are necessary to survive accidental trauma or even slight falls. People who suffer from osteoporosis are more likely to suffer from fractures and other issues that arise due to bad bone health. In order for bones to be healthy, there needs to be a sufficient supply of several micronutrients that play an important role in securing the strength of your bones. The need for these micronutrients is met mainly through fruits.
Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper. The need for these micronutrients in ensuring your bone health makes dates one of the most important supplement to be added to your diet if you are suffering from bone problems. The micronutrients in dates are also highly effective in treating bone conditions such as osteoporosis. So, it’s highly advisable that you include dates as a part of your fruit diet so that your bones can remain healthy throughout your life.
13. Adds Strength to Your Nervous System:
The nervous system is basically the communication network that keeps your body functioning. Neurological problems are highly dangerous as it can affect multiple parts of the body at the same time. There are several nutrients that play a huge role in ensuring proper neurological health and the upkeep of the nervous network.
Dates are highly rich in nutrients such as potassium and at the same time contains very low levels of sodium which makes it an extremely successful fruit in ensuring your neurological health. Foods that are high in potassium makes the communication between nerve cells easier. The low amount of sodium in dates also reduces the chances of hypertension which in turn will help keep your nerves safe from increased blood pressure.
Ensuring your nervous health will keep you safe from a range of other conditions that can adversely affect your health. Including sufficient amount of dates in your diet and following it sincerely can help a lot in keeping you healthy in the long run.
14. Improves Your Skin:
There are various nutrients that can be beneficial for your skin. Most people today suffer from a lot of skin problems and depend on cosmetics to deal with them. While these cosmetics provides fast relief, it also makes your skin tone inconsistent in the long run. Using harmful chemicals on your face can also lead to it developing rashes and other skin disorders that can affect you adversely.
Dates are a very good alternative to these harmful chemicals that can do more harm to your skin. The high concentrations of vitamin C and vitamin D in dates ensure that your skin gets well nourished and all the nutrient expectations for healthy glowing skin are met. Vitamin C & D work for the improvement of your skin’s elasticity which is very hard to maintain as you age.
The nutrients that are present in dates are also helpful in preventing faster ageing and helps you look young for a longer period of time. Dates are also useful in maintaining a healthy balance of melanin in your skin by reducing the chances of it being deposited in various locations.
15. Reduces the Rate of Hair Loss:
Hair loss is such a big issue that it has spawned of a billion dollar industry responsible for treating it. Ever since globalization more people have become very aware of how they look and present themselves before others. This has driven the hair fixing industry to become extremely successful in recent years. There are various treatment methods that are used for the treatment of hair loss but most of them come with a huge baggage of side effects.
Dates are a very good substitute to many over the counter medications that claim to stop hair fall. Dates are extremely rich in iron which makes it extremely beneficial for your hair. The increased iron content in dates ensures that the blood flow remains strong and the scalp gets the nourishment it deserves. The increased flow of oxygen to your scalp will facilitate the growth of new hair and also reduce the rate of hair fall by a great margin.
16. Helps Deal with Hangovers:
Most millennials today miss a lot of productivity due to drinking the prior day. There are various products out there which are beneficial to heal the problems associated with alcohol-induced hangovers. Although not conclusively proved, there are many cases in which soaked dates has helped reduce the effects of inebriation and hangovers.
For better results, its advised that the date is peeled gently and soaked in water and has to be consumed in the following morning. There are also known cases in many tribal communities where date palm extracts are added to beer to reduce the intoxicating effect it has. Taking a couple of dates after the party night can get you up and running for the following days.
17. Dates are Rich In Vitamins:
Vitamin supplementation is something that most people consume today. Ideally, your daily diet should be able to deliver all the essential vitamins you need to survive. But, due to the fast-paced life we live today, there is very little room for us to eat healthily. The inclusion of various fruits can help curb this situation.
Naturally, dates can be considered as a substitute for vitamin supplementation. Dried or fresh dates are both very good sources of vitamins including B1, B2, B3 and B5. These are all essential vitamins that are very much required in ensuring optimum health of your body. The need for vitamins can be easily met by including a sufficient amount of dates in your daily diet.
What are the benefits of eating dates?
High in Fiber. Getting enough fiber is important for your overall health. …
High in Disease-Fighting Antioxidants. …
May Promote Brain Health. …
May Promote Natural Labor. …
Excellent Natural Sweetener. …
How many dates should I eat a day?
100 g of dates or a handful of dates every day to get all the essential nutrients. It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients.
How healthy are dates?
Dried dates are also rich in polyphenols. These compounds provide a wide variety of health benefits, such as better digestion, diabetes management, and even cancer prevention. While many dried fruits have high polyphenol content, dried dates are the richest source.