Are dates healthy? Read 8 advantages and one disadvantage here
The date is known as one of the sweetest fruits. It is therefore often used in baking and as a seasoning in meals.
Dates are also extremely healthy, because they contain many valuable nutrients. You can read all about it in this article.
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Contents:
- Facts about dates
- Why the date is healthy
- Nutritional value
- Dates and losing weight
Facts about dates
- Dates contain many valuable vitamins and minerals.
- The Medjoul date, which originates from Morocco, was introduced to America in 1927.
- Date seeds are used in soap and make-up.
- The Arab Emirates has 199 different types of date trees.
Why the date is healthy
Dates are rich in several vitamins and minerals, including vitamin B6 , magnesium and potassium . This means that eating dates can provide various health benefits.
- Improves brain function
Dates (just like bananas ) are rich in vitamin B6. This substance can improve brain function, making you better able to store and retrieve information when you need it [1,8].
- Lowers triglyceride levels
Triglycerides are a type of fat in the bloodstream. According to a study at the Technion-Israel Institute of Technology, dates can reduce the amount of this type of fat. When the triglyceride level in the blood has decreased, you are less likely to have a heart attack, stroke or arteriosclerosis.
Another study conducted by the Journal of Agricultural and Food Chemistry confirmed that dates can reduce triglyceride levels by 8 to 15% [3].
- Improves resistance
Dates are rich in fiber, which keeps your digestion in optimal condition.
Good resistance starts in digestion. Fibers feed the good bacteria in the intestines and ‘scrub’ the intestinal wall clean. Fibers also help improve bowel movements.
- May lower blood pressure
Dates are rich in magnesium and potassium. Both minerals have been shown to contribute to lowering blood pressure [1,4,5].
Magnesium is also important for optimal metabolism and helps you relax. People who drink a lot of coffee or alcohol or experience a lot of stress consume extra magnesium. Dates can help you maintain your magnesium supply.
- Ensures a healthy pregnancy
A study in which 69 women participated showed that dates can have positive effects on pregnancy and childbirth [1,6].
- Can reduce bad cholesterol
A date contains 1.6 grams of fiber. Fibers can bind to the bad cholesterol in the body to remove it from the body. Eating dates can therefore have a cholesterol-lowering effect [3].
- Has an anti-inflammatory effect
Because dates are rich in magnesium, eating this fruit can contribute to a reduced risk of cardiovascular disease, arthritis (joint pain), Alzheimer’s and many more health problems [1,7].
- Good for the bones
Dates contain potassium, calcium and phosphorus: three valuable nutrients that ensure healthy bones and teeth. Dates are a good source of calcium for people who do not want to get this mineral from dairy.
Nutritional value of dates
A portion of Medjoul dates (2 pieces) contains the following nutritional values [9]:
- Energy: 133 kcal (calories)
- Carbohydrates: 32.8 grams
– Sugars: 32 grams - Proteins: 0.8 grams
- Fats: 0 grams
- Fiber: 3.2 grams
Vitamins and minerals:
- Vitamin A: 2% RDA
- Vitamin B1: 2% RDA
- Vitamin B2: 2% RDA
- Vitamin B3: 4% RDI
- Vitamin B5: 4% RDA
- Vitamin B6: 6% RDI
- Vitamin K: 2% RDA
- Folic acid: 2% RDA
- Magnesium: 6% RDA
- Potassium: 10% RDI
- Copper: 8% RDA
- Manganese: 8% RDA
In addition to these vitamins and minerals, dates also contain small amounts of calcium, iron, phosphorus and zinc.
Dates and losing weight
It is best to eat dates in moderation while losing weight .
Dates, like all other fruits, contain fructose (a sugar from fruit). But because you also get a lot of vitamins and fiber when eating dates, you can safely eat dates while losing weight.
Keep in mind that too many dates can slow down or even stop weight loss altogether. Even if something is healthy, you can gain weight if you eat too much of it.
Our advice is to eat a maximum of two pieces/portions of fruit per day. This way you get the good nutrients, but you limit your fructose intake. Two dates count as one portion of fruit.
