Health benefits of Dates : Raw dates are high in fiber, healthy fats, calcium, vitamin B6, potassium, magnesium, and antioxidants. Dates are a great source of manganese, potassium, and copper.
Raw and cooked dates contain high levels of vitamin A, as well as the antioxidant vitamin C and dietary fiber.
10 Health benefits of Dates
1. Rich in Antioxidants
Like many fruit seeds, dates are full of Vitamins C, K, A, and E and even though dates have a good amount of sugar, they are also a very good source of soluble fiber. Vitamins A and E found in dates can help protect the liver and keep chronic diseases at bay, thus reducing the risk of developing cancer and heart disease.
Dates contain plenty of betaine, which is an essential amino acid that helps increase heart and brain health.
2. Improves Blood Circulation
Dates are rich in potassium, which helps promote good blood circulation and regular bowel movements. This results in regular blood sugar levels and healthy lipid levels.
3. Enhances Digestion
Another health benefits of Dates include aid in digestion. Consequently, dates promote the formation of bile, which helps in the digestion of proteins, fats, and carbohydrates. This ensures that the nutrients of the food are absorbed properly.
4. High in Magnesium
Although, the health benefits of dates are many, one of the most impressive is their high content of magnesium. A study published in the Journal of Neurosurgery & Neurological Surgery suggested that dates have high content of magnesium. Magnesium helps reduce the risk of heart attacks and strokes.
5. Relieves Ulcer Pain
If you suffer from ulcer, you should certainly include dates in your diet. Dates are jam-packed with vitamin K, which helps alleviate the pain and discomfort of the pain. Other than that, dates are a good source of potassium, and potassium can help eliminate the swelling and provide relief from the pain and pressure of ulcers.
6. Can Help in Treating Heart Problems
If you are suffering from heart conditions like high blood pressure and irregular heartbeat, you must try eating dates. The magnesium content in dates plays a huge role in boosting the heart health and treating heart diseases.
7. Prevents Cancer
A study published in Cancer Research and Treatment Letters has suggested that eating dates can reduce the risk of cancer. The researchers found that eating dates can prevent breast and colon cancer.
8. Helps Prevent Hypertension
Drinking plenty of water is very important for keeping the body hydrated. However, we tend to forget that drinking water can also help in treating hypertension and preventing heart diseases. Drink at least six to eight glasses of water daily to prevent high blood pressure.
9. Improves Bone Health
Dates are jam-packed with calcium, which keeps the bones strong and healthy. A study published in the Journal of Nutritional Biochemistry found that the magnesium content in dates helps improve bone health.
10. Boosts Metabolism
Health benefits of Dates also include boost in metabolism. A study published in Nutrition Reviews found that people who consumed 6 ounces of dried dates a day for six weeks saw improvements in their body metabolism and heart health. The researchers concluded that those who ate more dates had a lower body fat percentage, better body composition, and increased lean body mass.
Nutritional Benefits of Dates
Because they are full of carbohydrates, dates are the perfect complement to a healthy lifestyle. Diets that are high in fats and high in carbohydrates, increase blood sugar levels and encourage weight gain.
However, having a moderate amount of carbohydrates, rich in fibre and nutrients, promotes weight loss, regulates blood sugar, and lowers cholesterol. They also help to promote a good heart and circulation. In addition, this fruit provides essential antioxidants and helps to reduce inflammation and fight diabetes and cancer.
How to use Dates
Depending on the size of your blender, add your ingredients in four-sided serving bowls, or a food processor. Blend the mixture until the date chunks are crushed into a fine paste. Adjust the salt if necessary.
Dates are prepared in a variety of ways. They can be eaten raw or they can be cooked. Some people also enjoy them raw.
Dates are commonly used to make desserts and also used as an ingredient in granola, rice pudding, bread, cakes, sweet breads, cookies, candy, ice cream, drinks, and even as a tea. You can also use dates as a natural chocolate flavoring.
Some dates are high in other nutrients such as calcium, protein, fiber, phosphorus, iron, magnesium, and potassium.
Soak dates in warm water for a few minutes, then rinse and pour them into a large bowl. Add some lime juice and olive oil. Let the mixture sit for a few minutes.
What to make?
- – Ground dates
- – Crackers
- – Oatmeal
- – Date syrup
- – Dessert
- – Mustard and cumin powder
- 1/2 cup of dates (a medium sized, 1-inch long segment)
- 1/4 cup olive oil
- 1 clove of garlic
- 1 tablespoon cumin powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon black salt
- 2/3 cup of water
- 1/4 teaspoon baking soda
- Salt to taste
- 2 teaspoons of honey
- 1 teaspoon of fresh lemon juice
In a bowl, mash the dates using a fork. Add olive oil, lime juice, garlic, cumin powder, turmeric, black salt, baking soda, and lemon juice. Mix all the ingredients well. Add a pinch of salt. Make small crumbles and pack into small amounts. Store in an airtight container.
Other Health benefits of Dates
- Dates have a low glycemic index, which means they are an effective natural sweetener.
- Dates are high in phytosterols which have been shown to help reduce cholesterol levels.
- Dates are thought to have been eaten by our early ancestors for their high fat content and are often mentioned in myths of the ancients.
- Whole Dates : These are the best dates for cooking as the skin is removed.
- Raw: These dates are not harvested until they are very ripe and come from countries with good climate. They are also more potent in nutrients than their cooked counterparts.
- Dried: Dried dates, also known as raisins, are harvested before they are ripe, and also come from countries with good climate.
- Cooked: Cooked dates have been harvested when they are plump and sweet, and can be obtained from both countries with good climate as well as countries with a bad climate.
- Dates are a rich source of vitamin A, fiber, and potassium, containing a total of 17% of the Daily Value (DV) per 1 cup serving.
- Vegetarian Dietary Guidelines suggest that vegans should consume between 5% and 17% of their DV calories from dietary fiber.
- Dates are a good source of manganese and they have a good balance of vitamins.
- A 1/2 cup serving has 15 calories and is rich in protein, dietary fiber, potassium, and dietary fiber.
- Total carbohydrate intake for 1 cup is 1.3 g. This is high for a food in this category and is because the total fiber in the dates is a high carbohydrate food.
- Dates have a good number of vitamins, including vitamin C, vitamin A, vitamin E, manganese, and calcium.
Food Preparation Ideas Using Dates
Here are some food preparation ideas to try:
Dates and raisins can be served as dessert or added to cereal or milk, yogurt, or smoothies.
Dates can be sprinkled on top of ice cream or used as a dip for fruit.
Dates can be used as a dip for veggie or fruit salads.
Dates are an excellent source of vitamin C and a good source of dietary fiber. They are also a good source of folate, phosphorus, potassium, magnesium, and vitamin B6.
Ingredients to Use
- Seeds from Dates
- 6 Tablespoons raw dates (not treated with heat or sun)
- 1/2 cup raisins
- 4 tablespoons honey or maple syrup
- 2 teaspoons fresh lemon juice
Directions for Food Preparation
- Mix the dates and raisins together in a small bowl.
- Stir in the honey, lemon juice, and maple syrup.
- Refrigerate until you are ready to eat.
- Dates and Dates and raisins can also be made into a quick granola.
- A tablespoon of butter, 1/2 cup of rolled oats, 1 teaspoon of peanut butter, 1 teaspoon of ground flax, 1/2 cup of dried fruits, and 1/2 teaspoon of cinnamon, and 1/2 cup of raw unsalted dates.
- Mix everything together in a medium bowl.
- Preheat the oven to 350 F.
- Stir in the peanuts and bake for 30 minutes.
- After removing from the oven, top with a pinch of sea salt.
Do you enjoy dates and raisins? Would you try a raw granola with the same ingredients? What do you do with dates?
Please let us know in the comments below.
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