The Benefits of Eating Dates
Dates
are rich in dietary fiber, antioxidants and the essential minerals including
potassium and magnesium. A diet that regularly includes low-fat, nutrient-dense
foods like dates may enhance your health and help decrease your chance of
developing many chronic diseases. Dates can be substituted for raisins in baked
goods, combined with nuts and rolled oats in granola or used as a sweet
counterpoint in chicken- or lamb-based stews. Deglet Noor and Medjool dates are
the most commonly grown and consumed varieties in the United States.
Heart Health
In
addition to the high fiber content that makes fresh dates beneficial for heart
health, dates are very low in saturated fat, trans fat, cholesterol and sodium.
The USDA Nutrient Database notes that a 100-gram serving of fresh dates
contains only 1 milligram of sodium and 0.04 grams of fat. This makes them a
healthy addition to a low-sodium diet to help decrease high blood pressure and
reduce the risk of heart disease and stroke. The American Heart
Association now certifies fresh California Dates: Deglet Noor and Medjool
varieties.
Dietary Fiber
A
40-gram serving of fresh dates -- an amount equivalent to five or six
dates -- provides 3 grams of dietary fiber. This amount supplies 14 percent of
the U.S. Department of Agriculture's recommended daily allowance of fiber for
adult men and women following a 2,000-calorie diet. A low fat diet rich
in fiber containing grain products, vegetables, and fruits - like dates - may
reduce the risk of some types of cancer and may help lessen your risk of
diabetes and high blood cholesterol. A 2009 "Nutrition Reviews" study
adds that a fiber-rich diet can also help prevent obesity, stroke, heart
disease and hypertension.
Potassium
Dates
have a natural balance of many minerals such as potassium, magnesium, calcium,
manganese, zinc, copper, iron, and selenium. One 40 gram serving of fresh
dates-- an amount equivalent to five or six dates -- provides 6 percent of
the potassium your body requires daily. As both a mineral and an electrolyte,
potassium triggers enzymes crucial for energy metabolism and is needed for
cardiac, smooth and skeletal muscles to contract properly. If you do not
consume enough potassium regularly, you may be more likely to suffer from
osteoporosis, stroke, kidney stones or high blood pressure. If your diet
includes a large amount of sodium, you may need more potassium in order to keep
the two minerals balanced. Incorporate high-potassium foods like dates into
your meals and talk to your doctor about ways to lower your sodium intake.
Magnesium
Every
40-gram serving of fresh dates -- an amount equivalent to five or six dates --
provides 5.8 percent of the RDA of magnesium for adult women and 4.5 percent of
the RDA of magnesium for men. The body uses magnesium for energy metabolism, to
regulate vitamins and other minerals and to help maintain the strength of bones
and teeth. Magnesium aids protein synthesis, blood glucose control and
muscle and nerve function in your body, and it helps regulate blood
pressure. Magnesium intake is linked to a decreased risk of diabetes,
depression, osteoporosis, hypertension and cardiovascular disease. Pregnant
women, athletes undergoing strenuous physical training and individuals
recovering from long-term illness or surgical procedures may need more
magnesium to avoid deficiency.
Sugars
Dates
produce their pure sweet flavor naturally no added sugar is required. As
an ingredient to any recipe, fresh dates provide the perfect natural
alternative. The American Diabetes Association lists dates on their
list of common fruit options and is a perfect diabetes-friendly snack.
Dates have a low glycemic index and depending on variety vary from as
little as 35.5 to as much as 49.7 making them a highly sought after treat for
diabetes patients.
Antioxidants
The
antioxidant capacity of dates is believed to play an important role in the
health benefits of diets high in fruits. Dates are rich in
polyphenols, a plant antioxidant that have a higher capacity of reducing
oxidative stress. Polyphenols destroy free radicals that can cause disease and
these compounds are found only in plants. The American Dietetic Association
reports that eating plenty of foods rich in antioxidants may help prevent
diabetes, cancer, heart disease and neurological problems like Alzheimer's
disease.
