Nature has created cure of all illnesses which lies in its creations. Fruits are one of its blessings which gives both the joy of taste and the happiness of health. Date fruit is one of the most valued fruit in the Middle East and carries all the unique properties of a complete food. From here it is introduced in almost every part of the world for its magnificent taste and nutrition. They are served as it is or used in the forms of variety of sweets in combination with coconut powder, almonds and walnuts. Dates are also used by blending in smoothies or used in fruit salads in crushed forms. Date pit powder (seeds) are also used in place of coffee seeds or along with coffee seeds, in smoothies, cakes and cookies. Moreover date syrup is prepared and used instead of jams.
They are delicious in taste, available in many different varieties, promote health, prevent disease, easily available, and can be easily stored.
Nutritional value of dates
- Dates have almost zero fats.
- Dietary fibers
- Vitamin – vitamin A, C, K, niacin, pantothenic acid, pyridoxine, riboflavin, thiamine, folate.
- Minerals – calcium, copper, iron, magnesium, manganese, phosphorous, zinc.
- Phytonutrients – Carotene β, lutein zeaxanthine
Health benefits of dates
Several research studies have been established which suggest various benefits. Among these following are some of the health benefits recognized for dates.
- Weight maintenance
Dates are very helpful in gaining healthy weight. It contains rich amount of carbohydrates and moderate amount of proteins with zero fats. Daily intake of dates and milk smoothies nourishes body and help people with thin physique to gain normal weight and provide all essential nutrients.
- Cardiac benefits
It contain zero fats and rich amount of potassium which is very good for patients with cardiac diseases. Patients with diabetes should take it with caution.
- Benefits in diabetes
Dates help in managing lipid glucose levels and proved to be useful in preventing early complications of diabetes like retinopathy.
- Smooth bowel moments
Fruits are good source of fibers. Dates also has rich amount of fibers which helps in smooth bowel habits and prevent issues like acidity and flatulence.
- Cancer prevention
Dates have anti-tumor and anti-cancer properties. It is very beneficial to add this fruit in your diet. As the cancer incidence is increasing day by day, we should move towards nature more and more rather than synthetic ways of living and eating.
- Infective illnesses
Dates help in hasten recovery phase of bacterial and viral illness. It also has anti-inflammatory properties. It contains large amounts of anti-oxidants and phytonutrients that not only prevent the infection but also help you recover early.
Eating dates helps in alleviating depression. A daily use of dates in your diet helps you in dealing with stressful and emergency situations.
- Labor and pregnancy
Eating dates in last trimester helps in labor. It helps in preventing complications of delivery.
Dates are proved beneficial for infertility cases.
Eating dates is also beneficial if you are dieting because of rich fiber and null fats.
How to use dates
- Eating seven dates daily with a glass of milk is very healthy.
- Diabetics should take them with caution according to their required calorie chart.
- If you are dieting you can use them for your hunger cravings.