Dates are a valuable addition to a healthy diet, as they are literally full of essential nutrients. Although they are known as the “bread of life” in Arab countries due to their rich nutritional profile, they should be eaten with caution due to their high content of simple sugars. However, if you consume them in adequate daily doses, you can enjoy them without worry.
- Dates are a valuable source of nutrients suitable for a balanced diet.
- They contain a lot of fiber, which supports the health of the digestive tract.
- Their antioxidants reduce inflammation in the brain and help protect against neurodegenerative diseases.
- Dates contain important bone-healthy minerals such as potassium and calcium.
- It is recommended to consume no more than three dates a day due to their high caloric value.
They contain many beneficial substances
The date palm, one of the oldest cultivated trees, produces extremely soft and juicy fresh fruits. In Arab regions, this plant is referred to as the “tree of life” and its fruits as the “bread of life”, reflecting their extremely high nutrient content. For example, 100 grams of fresh dates provide a rich nutritional profile, while the dried fruit contains significantly more fiber – about 8.7 grams per 100 grams.
Due to the high proportion of fiber, dates are an excellent way to increase your daily intake. Fiber supports the health of the digestive tract by preventing constipation and helping to form the stool, making it easier for it to pass through the colon. A 2015 study found that eating seven dates a day for 21 days significantly improved bowel frequency. The fiber in dates also helps prevent blood sugar spikes, while antioxidants reduce the inflammation associated with the development of diabetes.
Dates are great for digestion. (illustrative photo)
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Dates also contain three important types of powerful antioxidants. These help reduce markers of inflammation in the brain, such as interleukin-6, which is associated with a higher risk of neurodegenerative diseases. In addition, regular consumption of these fruits reduces the activity of beta-amyloid protein, which contributes to the formation of plaques that disrupt communication between brain cells.
Experts highlight dates also because they are rich in potassium, calcium and magnesium. These are minerals that help prevent bone diseases such as osteoporosis. This health condition, which mainly affects people over 50, leads to increased fragility and risk of fractures.
Dried dates also have a lower glycemic load and are a natural source of fructose. Their sweet caramel flavor makes them an excellent substitute for white sugar in recipes. However, due to their high caloric value, it is recommended to limit your intake to one to three dates a day to avoid unwanted effects such as increased blood sugar, weight gain or kidney problems.
This article comes from the Ringier publishing partner website. The content and data contained in it were taken without editorial intervention.
