5 Secret Benefits of Incorporating Dates into Your Diet

Did you know that dates are one of the best foods that exist for muscle development, brain health, bowel regularity or weight control? Today we talk about the benefits of this little known ingredient.

It probably seems like an exotic product that you would not know where to buy or even your taste buds have never tasted, but the truth is that it is available in large areas and has numerous benefits for your body. We talk about dates, a fruit obtained from the date palm (Phoenix dactylifera), which is an essential food for Maghreb countries and tropical regions. It is considered a sweetener for its amount of sugar close to 70%.

If we take care of your nutritional information, dates are rich in water, 100 grams would give you 277 calories, a very low proportion of proteins and fats and a high carbohydrate content: 75%. Among their contribution of minerals and vitamins, they contain a lot of calcium, magnesium and potassium, as well as significant amounts of iron, zinc, niacin, folate, or vitamin K, riboflavin or vitamin A.

5 advantages of dates for your health

A 2008 review published in Critical Reviews in Food Science and Nutrition by Cornell researchers Chang Yong Lee and Mohamed Ali Al-Farsi suggests that more than 15% of the daily requirement of essential minerals such as copper, potassium, magnesium can be met and selenium. consuming 100 grams, or about 4 dates without bone per day. Let's review more reasons to ingest dates often:

  • They are a chute for brain health: A study suggests that dates protect you against oxidative stress and inflammation in the brain. According to the research, "they are a good source of dietary fiber and rich in total phenols and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid and caffeic acid." The presence of these polyphenolic compounds could help slow the progression of Alzheimer's diseaseand dementia.
  • Relieve intestinal disorders and constipation: Not in vain have been used for centuries in traditional Tunisian medicine. Available research confirms that fiber-rich foods are essential to enhance healthy bowel movements and benefit the intestinal tract. A 2005 study also suggests that these fruits have high levels of dietary fiber and insoluble fiber, which promotes healthy digestion by increasing stool size. On the other hand, being rich in potassium they replace and replace the electrolytes of chronic diarrhea.
  • Prevent heart disease: According to various reports, dates are effective in reducing triglyceride levels and reducing oxidative stress, risk factors for heart disease and atherogenesis, which is the accumulation of fatty plaque in the arteries. Antioxidants, which reduce the risk of stroke, as well as several phytochemicals and potassium, which regulates blood pressure, also abound.
  • They help your eyesight: Vitamin A deficiency is related to night blindness, along with other symptoms such as dry eyes and an increased risk of infection. According to this article, dates are rich in carotenoids, which can help prevent night blindness and preserve healthy vision.
  • Better health for your bones: The dates haveboro, which is among the nutrients that promote healthy bones. In addition, a study published in the Journal of Critical Reviews in Food Science and Nutrition suggests that significant amounts of minerals such as phosphorus, potassium, calcium and magnesium found in dates make them a superfood to strengthen bones and fight diseases such as osteoporosis