Dates are often associated with dessert; The natural sweetness and rich flavor are indeed standout features of the date, but the small fruit offers some pretty impressive health benefits. Dates are a natural storehouse of sugars such as sucrose, fructose and glucose. Fresh dates have about 157 calories per 100 grams, and dried dates have more than 300 calories per 100 grams. Dates include additional nutrients in the form of proteins, crude fiber, fats and antioxidants in addition to their high natural sugar content, making them a functional food with significant health benefits.
1. A source of sufficient nutrition
Dates are extremely sweet, containing between 50 and 88 percent of their total weight depending on the variety, stage of ripening and general moisture content. The sugars that dominate dates are fructose and glucose, which make up two thirds of the total fleshy content. The water makes up a fifth of the total meat content, and the remaining amount is dietary fiber. Protein, fats, crude fiber, minerals, vitamins (especially vitamin B), and tannins are also abundant in dates. Dates have a significant nutritional content and therefore can help meet a person’s nutritional requirements.
2. May help regulate cholesterol levels
Dates do not contain cholesterol, they are rich in iron and have more fiber than bananas. A recent Israeli study states that the consumption of dates, even by healthy people, may have a positive effect on cholesterol levels and oxidative stress.
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3. Maintaining bone health
Dates are rich sources of copper, magnesium, selenium and manganese. All of these nutrients are important to maintain bone health and prevent health problems related to the body’s bones, such as osteoporosis. In addition, dates are also rich in vitamin and boron, which are also important for maintaining bone health.
4. Maintaining brain health
Dates have been found to offer protection against oxidative stress and brain inflammation. Regular consumption of dates has been linked to a decreased risk of neurodegenerative diseases and better cognitive performance in older people. In another animal study it was found that date fruits have the potential to slow the progression of Alzheimer’s disease.
5. Prevention of inflammation
Dates contain magnesium, a mineral that helps restore the immune system and protect against inflammation.
6. Maintaining skin health
Dates contain vitamins C and D. Evidence suggests that these may help maintain skin elasticity. Thanks to the vitamins, the fruit may even help fight other skin problems such as itching or rashes.
7. Blood pressure regulation
Dates are rich in potassium, a mineral that helps manage hypertension. One Majhol date contains about 167 mg of potassium, a relatively high content compared to other fruits.
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8. dropout prevention
Dates are rich in iron and encourage blood flow to the scalp, which may encourage hair growth.
9. Fresh dates versus dried dates
Fresh dates are softer and contain more moisture than dry dates. You can also find fresh dried dates, soft and fresh dates that have been dried. Nutritionally, fresh dates are not very different from dried dates. But they differ from dried dates, which have double the amount of carbohydrates than fresh dates and are a better source of fiber. Dried dates contain higher levels of calcium and iron and fresh dates are richer in vitamin C.
Courtesy of “Tnuvat Kinneret”, the flagship store of Kibbutz Kinneret’s magnificent date growing branch.