The powerful health benefits of dates include providing an energy boost, increasing iron in the body, and aiding digestion. Rich in various nutrients, fiber, and antioxidants, dates are popular throughout the world. These dried fruits are beneficial in treating various conditions due to their anti-inflammatory, antioxidant, and anti-tumor properties.
Dates are the sweet, chewy fruit of the date palm tree (Phoenix dactylifera). Dates have been the staple food of the Middle East for thousands of years. Muslims consider date palms and dates sacred, and throughout the religious fasting period of Ramadan, these dried fruits are a common ingredient in the diet. Each date is about 60 to 70 percent sugar and has a high amount of fiber, depending on the variety, which makes it ideal as a healthy energy booster. It is also high in iron and helps fight anemia.
# Good Source of Energy
Dates are high in natural sugars like glucose, fructose, and sucrose. The high energy present in them can be attributed to this high sugar content. Many people around the world eat natural low-fat dates for a quick afternoon snack when they are feeling lethargic or sluggish to help bump up energy levels fast.
Often when you exercise in a gym, outside, or even on a stretching machine at home, you feel exhausted. A study published in the International Journal of Food Sciences and Nutrition suggests that dates rich in essential nutrients may help you regain your energy immediately.
# May Boost Brain HealthA study led by Musthafa Mohamed Essa, Ph.D. et al. suggests that dates protect against oxidative stress and inflammation in the brain. According to research, “date palm fruits are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid”. The presence of these polyphenolic compounds could potentially help slow the progression of Alzheimer’s disease and dementia.
# May Help Relieve ConstipationIn traditional Tunisian medicine, dates are used for treating constipation. A serving of 100 grams of Medjool dates provides 6.7 grams of dietary fiber. A 2005 study published in the Journal of Agricultural and Food Chemistry also suggests that these dried fruits have high levels of dietary fiber and insoluble fiber, in particular. The insoluble fiber found in dates promotes healthy digestion by bulking up the stool and may also aid in relieving the symptoms of constipation.
# Relief from Intestinal DisordersResearch suggests dates contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and ensure quick passage through the gastrointestinal tract. According to a review published in the Journal of Nutrition Reviews, the fiber may also aid in the treatment of conditions like gastroesophageal reflux disease (GERD), diverticulitis, and hemorrhoids.
# Give Relief from Anemia
Dates are a good source of many nutrients, including iron. A deficiency of iron can contribute to anemia, a condition characterized by fatigue, dizziness, brittle nails, and shortness of breath. Fortunately, increasing your intake of iron-rich foods such as dates could help provide relief from anemia symptoms.
# Prevent Heart DiseasesA study by Waseem Rock et al. in the Journal of Agricultural and Food Chemistry concluded that consuming dates was effective at reducing triglyceride levels and decreasing oxidative stress, both of which are risk factors for heart disease and atherogenesis, which is the build-up of fatty plaque in the arteries.
# Treat Sexual DysfunctionThere are many benefits of dates for men but this makes for one of the most important ones.
In 2006, an animal study revealed the effects of date palm pollen and its oil on sexual functioning, reporting that the high levels of estradiol and flavonoid components in dates are helping increase sperm count and motility. Another study conducted in India states that date palm pollen has been used to treat male infertility in traditional medicine.
# Prevent Night Blindness
According to an article in the Heart Views journal, dates are rich in carotenoids, which may help prevent night blindness and preserve healthy vision.
# Help Treat Chronic Diarrhea
According to an article published by the Columbia University Medical Center, foods rich in potassium such as dates can help replace and replete electrolytes that you may have lost due to chronic diarrhea. Thanks to their high fiber content, they can also aid in digestion and may alleviate the unpredictable nature of chronic diarrhea.
# Aid Bone Health
A publication by Julie Garden-Robinson, Ph.D., L.R.D., et al., and colleagues of North Dakota State University suggests that dates contain boron which is amongst the nutrients that promote healthy bones. A study published in the Journal of Critical Reviews in Food Science and Nutrition suggests that significant amounts of minerals such as phosphorus, potassium, calcium, magnesium found in dried fruits make them a superfood for strengthening bones and fighting off painful and debilitating diseases like osteoporosis.
# May Promote Healthy Weight GainAccording to USDA, these dried fruits are rich [3] in sugar along with proteins, and many other essential vitamins and minerals. They are also high in fiber, which can aid in weight management. Medjool dates are easily available in grocery markets and make for a healthy and delicious snack!
# Aid in Relieving Symptoms of SAR
According to a study conducted in 2012, dates may have a positive impact on SAR (Seasonal Allergic Rhinitis), a condition that affects approximately 30 million people in the United States alone. The study published in Inflammatory Research found that date palm immunotherapy was effective at decreasing several markers of inflammation in patients with allergic rhinitis.