No matter whether pitted or not, dates boast magnificent nutrition facts offering a number of benefits and use and are also rich in some essential elements. Some health advantages of eating dates are covered in this article.
- The nutritional profile of Very Nutritious Dates is outstanding.
Due to the fact that they are dried, they have a greater number of calories than the vast majority of fresh fruits. Dates have a caloric content that is comparable to that of other dried fruits, such as raisins and figs. Dates are a good source of calories and carbs due to their high content. The remaining portion is composed of a negligible quantity of protein. Despite the high number of calories that dates contain, they are a good source of fibre as well as several necessary vitamins and minerals. The following nutrients are present in 3.5 ounces (100 grammes), or one serving:
- 277 calories
- 75 grammes of carbs
- 7 grammes of fibre
- 2 grammes of protein
- 20 per cent of the RDI for potassium
- 14 per cent of the RDI for magnesium
- Copper makes up 18% of the RDI.
- Manganese accounts for 15% of the RDI.
- 5 per cent of the RDI is iron.
- Twelve per cent of the RDI for vitamin B6
Additionally, sayer dates contain a lot of antioxidants, which may be a factor in many of their health advantages.
- Fibre-rich
For optimal health, it is essential to consume a sufficient amount of fibre. Because a 3.5-ounce serving of dates contains almost 7 grammes of fibre, eating dates is a fantastic way to increase your daily intake of fibre. Your digestive health can be improved by eating more fibre because it relieves the symptoms of constipation. It does this by encouraging the formation of faeces, which in turn promotes regular bowel movements. In one study, 21 participants who had 7 dates each day for 21 days exhibited improvements in stool frequency and had a substantially larger number of bowel movements than when they did not ingest dates. This was compared to when the participants did not consume dates. In addition, the high fibre content of medjool dates may assist in maintaining healthy blood sugar levels. Because it takes longer for food to be digested, fibre may help prevent an increase in blood sugar after a meal. Because of this, dates have a low glycaemic index (GI), which is a measurement that indicates how quickly your blood sugar will increase after eating a certain item.
High in Antioxidants that Fight Disease Dates include a variety of antioxidants that have several health advantages to offer, including a lower chance of developing a number of ailments. Antioxidants shield your cells from free radicals, unstable chemicals that could trigger detrimental physiological responses and result in disease. Dates appear to have the highest antioxidant concentration when compared to comparable fruit varieties, such as figs and dried plums. A summary of the three strongest antioxidants found in mazafati dates is provided below:
- Flavonoids: Studies have been done to determine whether these potent antioxidants have any potential to lower the risk of diabetes, Alzheimer's disease, and particular types of cancer. Flavonoids may also help reduce inflammation (2Trusted Source, 9Trusted Source).
- Carotenoids: Carotenoids have been demonstrated to support cardiovascular health and may help lower the risk of eye-related conditions including macular degeneration (2Trusted Source, 10Trusted Source).
- Phenolic acid may help reduce the risk of cancer and heart disease due to its anti-inflammatory characteristics.
- Might Encourage Brain Health
There is some evidence that dates improve mental performance. Dates, according to the findings of several studies conducted in laboratories, are capable of lowering inflammatory indicators in the brain such as interleukin 6. (IL-6). The presence of high amounts of IL-6 has been associated to Alzheimer's disease as well as other neurological illnesses. According to study conducted on animals, dates are useful for lowering the activity of amyloid beta proteins, which if left unchecked can lead to the formation of plaques in the brain. Plaques that form in the brain can potentially lead to Alzheimer's disease as well as the loss of brain cells. This is because plaques have the potential to impede communication between brain cells. In a study with mice, it was found that those mice who consumed dates had significantly improved memory and learning abilities, in addition to fewer anxiety-related behaviours. This was determined through an experiment. There is a connection between the availability of anti-inflammatory antioxidants such flavonoids in dates and their potential ability to boost brain function. Diced dates contain flavonoids. However, human research is required in order to establish whether or not dates play a role in the preservation of brain health.
- Could Encourage Natural Labour
The ability of dates to encourage and facilitate late-term labour in pregnant women has been researched. In the final few weeks of pregnancy, consuming these fruits may encourage cervical dilatation and lessen the need for an induced delivery. They might be useful for speeding up work. According to one study, 69 women who ate six dates a day for four weeks before their due date were 20% more likely to experience a natural birth and spent significantly less time in labour than those who did not. Another research of 154 pregnant women discovered that those who consumed dates had a significantly lower chance of being forced into labour than those who did not (19Trusted Source). In 91 pregnant women who began consuming 70–76 grammes of organic dates every day in the 37th week of pregnancy, a third study discovered comparable outcomes. Compared to those who did not consume dates, they spent an average of four hours less in active labour (17Trusted Source). Although eating dates might shorten labour and encourage labour, further studies are required to validate these benefits. Dates may play a role in pregnancy because they contain substances that attach to oxytocin receptors and seem to imitate oxytocin's physiological actions. During childbirth, the hormone oxytocin triggers labour contractions (18Trusted Source, 20Trusted Source). 
Furthermore, dates contain tannins, which are substances that have been demonstrated to support contractions. They are also a good source of calories and natural sugar, which are essential for sustaining energy levels throughout labour.