Dates are a nutritious and delicious fruit. Dates grow on palm trees and are thought to have originated in the Middle East. Here is an awesome fact – dates were cultivated around 8000 years ago! The best dates need three months of 100 degrees temperature and plenty of water to grow. They have a mellow, sweet taste and are chewy in a highly satisfying way.
Let me dismiss the fears people have about dates once and for all. I would like to discuss the benefits of dates at any age. You may think dates should be avoided after 40 or 50 due to their sweetness and sugar content. When we think of healthy foods, dates are usually not on popular lists of foods to consume. This is really a shame since dates can be a wonderful addition to your diet – as long as you eat them in moderation.
Let’s explore the beauty that is dates.
What’s In a Date?
Dates are full of healthy nutrients. Dates are a natural source of sugar and are great to have as a snack or energy boost. Yes, they do contain a fair bit of sugar but that is offset by the amount of fiber. Dates are a great natural aid for sluggish digestion, they lower cholesterol, are high in antioxidants which protect the body and can benefit the body if many other ways.
12 Benefits of Eating Dates
digestion
Dates contain a good amount of soluble fibre which helps in digestion. They can keep your bowels moving and help keep you regular. Who doesn’t want that! The high amount of potassium balances fluids in the body, which also aids in digestion.
diabetes
Yes, yes, dates are sweet and contain a lot of sugar but the thing they have going for them is the high fibre content. The high fibre content slows down the spiking of blood sugar in your body. The average GI of dates is 42. This classifies them as a low GI food and safe for those with diabetes – remember to eat them in moderation!
supports heart health
Here we go again with the high fibre. It lowers cholesterol! The carotenoids in dates help keep your heart healthy. Even though dates are quite sweet, they are very low in cholesterol and contain no fat.
lowers blood pressure
This fruit contains potassium which helps with the elimination of sodium. This in turn, lowers blood pressure.
Boosts energy
Dates are calorie dense and are a natural sources of glucose and fructose. The sugars fuel our cells and are used by our bodies as energy. And of course, the fibre in dates slows down the use of glucose and fructose.
A study in the International Journal of Food Sciences and Nutrition found that eating a couple of dates immediately boosts energy.
promotes weight management
Dates prolong satiety as the high fibre content makes you full. Eating one or two dates is all it takes.
improves brain function
Dates can help with age-related cognitive decline. The promote improved memory and learning and reduce the risk of Alzheimer’s disease.
improves vision
The vitamin A in this fruit will help improve your vision and the carotenoids that help with heart health also help keeping macular degeneration at bay.
stronger bones
High contents of phosphorus, potassium, calcium, and magnesium help maintain bone health.
inflammation
Studies have shown that consuming dates can reduce cancer and diabetes by reducing inflammation. Check out this study from the National Library of Medicine on the therapeutic effects of date on preventing diseases.
improves metabolism
The full complex of Vitamin B, Vitamin K, riboflavin and other nutrients in dates are beneficial for metabolism. You guessed it! Dates contain these vitamins and nutrients! High metabolism leads to high caloric burn.
improved skin
Vitamin D & C in dates help your skin. Vitamin D makes it smooth and Vitamin C will improve its elasticity. Vitamin C also reduces age spots by preventing the accumulation of melanin.
Couple of things to remember:
- Eats dates in moderation. Dates contain a lot of sugar. You are protected with the high fibre content but only up to a certain point. 1 date = approximately 18g of sugar.
- While dates do contain quite a few nutrients, they can’t do everything. Make sure you consume a healthy and balanced diet.
- Don’t make the mistake of adding dates to your diet without cutting out some fruit. You may be consuming too much sugar if you add dates without reducing fruit intake.
- If you are diabetic, add up your overall daily glycemic load before you decide how many dates to eat.
- People are not aware that dates are a great replacement for sugar. You can literally use a 1:1 ratio replacement. If a recipe calls for 1/4 cup sugar, you can replace with 1/4 cup of date puree. To make the puree, simply add a bit of water and dates to your blender and blend into a pourable paste. The paste can be stored in a jar for up to six months in the refridgerater.
No Bake Energy Date Balls
Here is a simple recipe for date balls. You can use these balls as an appetizer or snack or even dessert.
By combining nuts with dates, you will increase omega 3 consumption and that’s a great deal! Chia seeds were used in the picture above for an added protein boost.
1 cup dates
1/2 cup chopped almonds
1/2 desiccated coconut
2 tbsp ground flax seeds
1tsp coconut oil (can use avocado oil)
*Optional: 1/4 pumpkin seeds, 1/4 cup chopped pistachios, 1/4 cup chopped cashew nuts
- Mix together in a food processor until you have a well combined mixture
- Make balls and roll in dessicated coconut
- Balls can be stored in an air-tight container (for up to six months in the refrigerator)
By eating dates, you are protecting your body from the inside. Life is dates, dates is life!
The post 12 Reasons Why You Should Eat Dates At Any Age first appeared on It's Me, Monika!.