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Do dates have health benefits? – Prime Time News24

Dates are the energy-dense fruit of the date palm tree. They’re a stone fruit — like plums and peaches — and have a candy,caramel-like taste and chewy texture.

Date palm bushes possible originated in modern-day Iraq. Now, they develop all through the world, together with different components of the Center East and areas of North Africa, North America, and South Asia. There are numerous varieties, however Medjool and Deglet Noor dates are the commonest.

On this article, we’ll take a more in-depth have a look at dates and their potential well being advantages.

Dates include a spread of vitamins, however as a result of they’re full of sugar, one of the best ways to eat them will rely in your distinctive blood sugar response.

With the ZOE at-home take a look at, you possibly can study your blood sugar and blood fats responses, in addition to which “good” and “dangerous” bugs you presently have in your intestine.

To get began, take our free quiz.

1. Dietary worth
Dates have many essential vitamins. Beneath, you will discover the dietary breakdown and proportion every day worth (DV) of a single serving of two Medjool dates.


Fats: underneath 0.2 grams

Protein: 0.8 g

Carbohydrates: 38 g

Fiber: 3.2 g

Complete sugars: 32 g


Calcium: 30.8 milligrams, 2% DV

Magnesium: 26 mg, 6% DV

Potassium: 334 mg, 8% DV

Copper: 0.2 mg, 20% DV

Iron: 0.4 mg, 2% DV

Vitamin B6: 0.12 mg, 8% DV

2. Fiber content material
Fiber performs many roles within the physique, and it brings some essential well being advantages, equivalent to:

bettering intestine well being and selling common bowel actions

selling wholesome ldl cholesterol and blood strain ranges

bettering blood sugar management

defending in opposition to some cancers

The Dietary Pointers for Individuals advocate that girls eat not less than 25 g of fiber a day and males not less than 35 g a day.

A serving of two Medjool dates gives 3.2 g of dietary fiber.

A lot of the fiber in dates is insoluble fiber, the kind that doesn’t dissolve in water. Insoluble fiber helps meals transfer by means of your physique and will help forestall constipation.

3. Polyphenols
Polyphenols are a gaggle of compounds in vegetation that assist shield the plant from harm.

Whenever you eat them, they’ll profit your well being. Scientists have recognized over 8,000 polyphenols, they usually might have all kinds of well being advantages. These embody:

bettering blood sugar management

decreasing coronary heart illness danger

defending your pores and skin

decreasing most cancers danger

selling good intestine well being

supporting cognitive operate

Dates include many sorts of polyphenols, equivalent to phenolic acids and flavonoids.

4. Digestive well being
Dates might assist forestall constipation on account of their fiber content material, as fiber promotes intestine well being and common bowel actions.

In a single small examine, researchers appeared on the results of consuming dates for 21 days.

They discovered that, in contrast with a management group, the members who ate dates had extra frequent bowel actions however no diarrhea.

Are dates good for you?
Dates are an energy-dense meals, so they could be a good addition to your weight loss plan should you eat them in the appropriate method to your physique.

Whereas they include fiber and essential micronutrients, dates even have excessive quantities of sugar. For some folks, consuming sugar-dense meals can result in steep will increase in blood sugar ranges.

Blood sugar fluctuations are regular, however having excessive blood sugar ranges continuously is not good to your long-term well being.

Within the quick time period, these blood sugar spikes (and the crashes that comply with for some folks) could cause you to really feel hungry, drained, and irritable. Over lengthy durations, they’ll result in power well being situations.

However the sugar in dates doesn’t imply you need to keep away from them. Consuming dates alongside sources of fat, protein, or fiber will help forestall large blood sugar fluctuations.

You would possibly attempt tossing some chopped dates right into a salad with lentils, or consuming them with oats or nuts.

In case you’re in search of fruit alternate options to dates — apples, pears, cherries, peaches, and berries are all good sources of fiber and different vitamins.



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