Dates are a favorite snack for people of all ages due to versatility, sweetness, and health benefits. These are nutrient-dense and, because they are dried, contain more calories than most fresh fruits. In fact, dates have a similar calorie count to other dried fruits like figs and raisins. Despite being calorie-rich, dates are packed with fiber and contain essential vitamins and minerals. To enjoy the full health benefits of this amazing fruit, it's recommended to eat two dates daily.
The health perks of eating dates:
1) Encourage proper bowel movements
Due to their high soluble fiber content, dates support healthy digestion and regular bowel motions. According to studies, eating two dates a day for weeks greatly increases the frequency of bowel movements. Dates' soluble fiber softens stools by holding onto water, while their insoluble fiber gives stools volume. This reduces constipation and speeds up transit. To further aid in detoxifying, the fiber in dates also binds to toxins like ammonia in the colon, decreasing their reabsorption and evacuation in stool.
2) Rich in antioxidants that combat illness
Numerous antioxidants included in dates offer several health advantages, such as a lower chance of developing certain illnesses. Your cells are shielded by antioxidants from free radicals, which are unstable chemicals that can damage your body and cause illness. Dates seem to have the highest antioxidant concentration when compared to other fruit varieties that are similar, including figs and dried plums. Strong antioxidants called flavonoids have been investigated for their ability to lower the risk of diabetes, Alzheimer's disease, and several types of cancer. They may also help reduce inflammation. Carotenoids have been shown to support heart health and may lower the risk of conditions affecting the eyes, like macular degeneration. Phenolic acids' anti-inflammatory qualities may help reduce the heart disease.
3) Assist in preventing long-term illnesses
Antioxidant plant components are abundant in dates. Antioxidants shield your cells from the harm that free radicals can do. In order to stabilize themselves, free radicals, which are cellular bandits, take electrons from healthy cells. Cell damage and an increased risk of chronic diseases are among the expenses associated with this theft. Antioxidants help stop this cascade of disease development because they combat free radicals.
4) Controls diabetes
Despite being incredibly sweet and high in carbohydrates, dates are nonetheless acceptable for diabetics. In a randomized controlled trial conducted in 2020, 100 individuals with Type 2 diabetes were told to consume three dates every day for 16 weeks. The findings revealed a decrease in total cholesterol and a rise in HDL (good) cholesterol, which can help people with type 2 diabetes maintain better heart health. Furthermore, because of their low glycemic index, the dates had no effect on blood glucose levels. As a result, people with diabetes may include dates in their diet. To benefit from the heart-healthy and blood-sugar-lowering effects, follow the serving size recommendations.
5) Strengthens bones
Since dates contain large levels of minerals, they help to strengthen bones and combat crippling and painful conditions like osteoporosis. Among many other minerals, dates contain copper, manganese, and selenium, which facilitate healthy bone formation. Your bones get stronger if you eat 2 dates every day.
6) Make your skin look younger
Plant hormones, also known as phytohormones, aid in the growth and reproduction of plants, just like human hormones do. Additionally, they might help your skin look younger. Because of this, phytohormones are occasionally found in skin care products. It just so happens that dates are a great source of phytohormones. In one tiny trial, 5% date palm kernel extract was used to make a skin lotion. For five weeks, middle-aged women applied the cream twice a day to the area around their eyes. Their creases were less deep and larger after using the date palm kernel cream. Even though there were just ten women in the trial, the findings were promising and clinically meaningful.
Source: Times of India
Bd-pratidin English/ Afia
