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The Many Benefits of Adding Dates to Your Diet

Ms. Ayesha Nasir

3 min read

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A small fruit with many benefits, a date has countless advantages for the heath, owing to its nutritional profile. The inclusion of dates can add high nutritional value to your diet owing to the many benefits of dates.

This article lists down some of the many health benefits of dates below.

Rich in Nutrition

The nutritional profile of dates is very promising. With high content of many vitamins as well as minerals, the fruit is an excellent addition to the diet. A date contains carbohydrates, fibers, proteins, potassium, magnesium, copper, manganese, iron, as well as vitamin B complex.

High in Antioxidants

Another reason for dates having such a high nutritional value is the presence of antioxidants in them. These antioxidants have many health benefits, including reducing the risk of diseases. This is because dates contain antioxidants that protect the cells from free radicals, which are unstable molecules that can cause harmful reactions in the body, ultimately leading to several diseases.

Some of the antioxidants present in dates include Flavonoids, Carotenoids, Phenolic Acid. Flavonoids can help reduce inflammation and have the potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer. Carotenoids are believed to promote the health of the heart and can also reduce the risk of eye-related disorders, such as macular degeneration. Phenolic acid has anti-inflammatory properties and may help in lowering the risk of cancer as well as heart diseases.

High in Fiber

The addition of dates to one’s diet can also help increase fiber intake. Fiber is essential for regular bowel movement and the prevention of constipation. The fiber in dates is also beneficial for controlling blood sugar levels. This is because fiber slows digestion and helps prevent blood sugar levels from getting too high after eating . Dates have a low glycemic index (GI), which measures how quickly the blood sugar rises after eating a certain foods.

Promote Brain Health

One of the many benefits of dates is that they can improve brain functioning. Studies have shown how dates may be useful in lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. This is important as high levels of IL-6 are linked with a higher risk of neurodegenerative diseases such as Alzheimer’s.

Moreover, the presences of antioxidants such as flavinoids in dates are responsible for reducing inflammation and boosting brain functioning.

Promote Natural Labour

Dates have been studied for their potential to promote and ease late-term labor in pregnant women.

Studies have shown that eating dates throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. They are also believed to be helpful for reducing labor time. This is because of the presence of compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Oxytocin is a hormone that causes labor contractions during childbirth. Moreover, dates contain compounds called tannins that have been shown to help facilitate contractions. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor.

Function as Natural Sweetener

Dates are considered a natural sweetener because they are a rich source of fructose. Fructose is a natural type of sugar found in fruit. Dates make an excellent healthy substitute for white sugar in recipes owing to the nutrients, fiber and antioxidants they possess.


Easy Addition to the Diet

In addition to the countless health benefits of dates, another advantage is the ease with which they can be added to the diet. Because of their versatile nature, they make a delicious snack and can be paired with other foods, such as almonds, nut butter, or soft cheese.
Moreover, they are often used as a binder in baked goods, such as cookies and bars due to their sticky properties. Dates are also combined with nuts and seeds to make healthy snack bars or energy balls. Other uses include sweetening up sauces, such as salad dressings and marinades, or blending them into smoothies and oatmeal.

Promote Bone Health

Due to the presence of several minerals including phosphorus, potassium, calcium and magnesium, dates are believed to have high nutritional value that also prevents bone-related conditions like osteoporosis.

Control Blood Sugar Levels

Another factor influencing the nutritional profile of dates is that they have the potential to regulate blood sugar levels. This is because they have a low glycemic index, and are rich in fiber and antioxidants.

Improve Skin

Vitamins C and D present in dates help increase the elasticity of the skin as well keep the skin smooth. Other skin benefits of dates include prevention of the accumulation of melanin in the body as well as aiding anti-ageing. 

Therefore the countless health benefits of dates can be assessed by their nutritional profile. However, a word of caution is important here. Dates also have a high calorie count and should therefore be consumed in moderation.

 For complete information of how you should incorporate dates in your diet, book an appointment with the top Nutritionists in Islamabad, Karachi, and Lahore through oladoc.com or call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a Dietitian practicing in Lahore. Ms. Ayesha Nasir has the following degrees: M.Phil Food and Nutrition, B.S Home Economics and has 5 years of experience. You can book an appointment with Ms. Ayesha Nasir by calling us or using the 'book appointment' button.Dr ayesha believes that a healthy diet is more than half of what constitutes good physical health. She thus tries to make the public aware about some basic healthy diet principles. You can look at some of her advice through these links.
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