Apart from their delightful flavor, dates, also known as “Khajoor” are incredibly healthy and there are colossal benefits of eating dates in the morning. Enriched with healthy fiber, vitamins, minerals, sugar and energy, these are regarded as the power food.
The nutritional value of this amazing fruit is so high that Muslim people who observe fast for one month during the “Ramadan” also prefer eating them with water to break their fast in the evening. The mention of the benefits of dates in Islam exhibits the high nutritional value that this small fruit possesses.
Dates are a rich source of zinc, magnesium, potassium, phosphorous, iron, and calcium. With so many minerals and vitamins, these, are indeed one of the best things you can eat daily. But, how many dates to eat per day? This is one of the common questions many people ask so that they can derive the optimum health benefits from this super food.
You can eat 6 – 8 dates per day in the normal weather, and during summers, you should restrict your consumption to 3 – 5 per day, but, in winters, you can eat more, like 6 – 8 or a handful of them per day as they help you keep warm and ward off various ailments which are common in winters.
Table of Contents
- Nutritional Value of the Dates
- Health Benefits of Dates
Nutritional Value of the Dates
Dates are among the sweetest and unique tasting foods which can offer immense health benefits owing to their inimitable nutritional content. These are so effective that they can significantly boost the energy levels of a person within half an hour of their consumption.
As per the American cancer Society, we need 25- 30 grams of the dietary fiber daily, and a major portion of this can be supplied by the dates.
As per a recent medical survey, it has been concluded that the regular consumption of this dark colored super fruit can be quite effective in preventing abdominal cancer.
6 dates per day can provide you a certain percentage of the potassium required daily by the body. Being a vital mineral and electrolyte, potassium triggers enzymes important for the energy metabolism, cardiac function and for the normal contraction of the skeletal muscles.
Consumption of 5 – 6 dates daily can provide up to 5.8 percent and 4.5 percent of the RDA of magnesium to both to women and men respectively. Our body uses the magnesium for energy metabolism, regulating vitamins and minerals and for maintaining the strength of teeth and bones. Also, adequate levels of magnesium in the body help in preventing depression, diabetes, hypertension, osteoporosis, and cardiovascular diseases.
The fresh varieties of dates are rich in the high concentration of carotenoids and anthocyanins, the two potent antioxidants. The dried ones also contain a significant amount of the antioxidant polyphenol compounds which offer various benefits including preventing premature aging of skin, cancer, diabetes, neurological problems, and the heart diseases
Health Benefits of Dates
1. Preventing and curing Anaemia
Dates possess high mineral and iron content, which makes them an ideal dietary supplement for those who are suffering from anemia.
Anemia is a condition in which the amount of hemoglobin decreases in the body. The high levels of iron in dates enhance the production of hemoglobin, and also provide increased strength and energy, something which anemic people lack.
You can also check the list of the best foods for increasing hemoglobin.
2. Treating Constipation
Dates act as very effective laxatives. These possess very high amounts of soluble fiber, which is very important for promoting the healthy bowel movement and for the easy passage of the food from the intestinal tract.
Soak a few dates in water at night, and let them stay soaked overnight. In the morning, have this solution and water to get relief from constipation.
Another good way to cure constipation and digestive issues is black salt. There are several health benefits of black salt, and maintaining healthy digestion is one of them.
3. Maintaining Bone Health
As the dates are exceptionally rich in minerals, they are very effective in strengthening the bones and in fighting off the debilitating ailments such as osteoporosis. These are also rich in copper, manganese, selenium, and magnesium, all of which are very imperative for healthy bone development and maintaining their strength.
A people begin to age, the bones start getting weakened gradually. Regular consumption of dates can help the aging individuals to protect their bones and maintaining their health.
4. Preventing Abdominal Cancer
There are a plethora of cancers associated with the abdominal region, including colorectal or bowel cancer, liver cancer, pancreatic cancer, ovarian cancer, uterine cancer, renal cancer, and stomach cancer.
Latest researches show that dates are very effective in reducing the risks and impact of these cancers. As they are rich in antioxidants, they can effectively help the body to fight off the cancer cells and prevent this life-threatening ailment.
Soursop is also very effective against cancer cells. Check out the best health benefits offered by the soursop.
5. Maintaining Healthy Nervous System
The nervous system of our body subsumes the peripheral and central nervous system. Dates, which are rich in various vitamins, boost the nervous system’s health and functionality.
Potassium is one of the cardinal minerals required for promoting a responsive nervous system. It also improves the alertness and speed of the brain activity.
These also help in keeping the nervous system related diseases like the Alzheimer’s disease at bay.
6. Maintaining Heart Health
Dates with their nutrient richness are very effective in maintaining the heart health. These are known to show the positive impact on the weak hearts.
With high levels of potassium, these can significantly reduce the risk of stroke and the other heart-related issues.
Dates are also quite efficient in decreasing the levels of the LDL cholesterol, which is often the reason behind cardiovascular problems like heart attack, stroke and other heart diseases.
To get their benefits for the heart, soak a handful of them in water overnight. In the morning, crush these water-soaked dates and eat them.
7. Curing Sexual Weaknesses
Dates are the natural aphrodisiac, and thus can increase the sexual stamina of the people. These are also rich in high levels of flavonoid and estradiol, which can significantly increase the motility and the sperm count.
To reduce the sterility and increase the sexual endurance, soak a handful of them in the goat’s milk overnight. In the morning, ground the soaked dates with the milk they were soaked in. Add some honey and cardamom powder to it. This tonic can help you overcome the sexual weaknesses very effectively.
8. Enhancing the Dental Health
Dates contain a compound called “Fluorine”, which is a very important element which strengthens the tooth enamel and inhibits the tooth decay by removing the plaque.
Tooth enamel is comprised of hydroxyapatites, which develop resistance against the tooth decay after coming in contact with fluorine.
So, eat dates daily and chew them well while eating to enhance your dental health.
Dates are rich in organic sulfur, which is one of the very rare compounds found in the food. Among the various benefits of organic sulfur, one is the reduction of the allergic reactions from the seasonal and other allergies.
The people suffering from SAR (Seasonal Allergic Rhinitis) can get relief from it by consuming the dates daily, and especially during the change of seasons.
10. Maintaining Healthy Skin
Dates are loaded with Vitamin C and flavonoids, which help in improving the elasticity of the skin while enriching the subcutaneous tissues to make the skin smooth and tender. Vitamin C also helps in reducing the appearance of the wrinkles and fine lines.
As they are rich in Vitamin B5, they help in preventing various skin problems such as stretch marks.
Also, they are rich in antioxidants, they can easily counter the harmful free radicals present in the body, and thus, help in preventing the premature aging.
The aforementioned health benefits of eating dates exhibit the goodness of this sweet dark colored fruit. One of the most unique benefits that these offer is gaining healthy weight. Most people in the world struggle with losing weight, but, there are a few who are too slim and want to gain a few pounds.
The regular consumption of dates with milk for weight gain can work wonders, and aid you to put on a few pounds in the healthiest manner.