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image of a plate of dates. health benefits of eating dates

Health Benefits Of Eating Dates

Our article on dates being a super winter fruit was well received. So we thought we would follow up with an article on the health benefits of eating dates, one of our primary ingredients.

Medjool and Deglet Noor dates are the most commonly consumed varieties. Dates are chewy with a sweet flavour. They are also high in some important nutrients and have a variety of advantages and uses. This article will discuss the health benefits of eating dates and how to incorporate them into your diet.

Very nutritious:

Dates have an excellent nutrition profile. Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs. Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fibre.
A 3.5-ounce (100-gram) serving provides the following nutrients:
Calories: 277
Carbs: 75 grams
Fibre: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI
Dates are also high in antioxidants, which may contribute to many of their health benefits.

High in fibre:

Getting enough fibre is important for your overall health. With almost 7 grams of fibre in a 3.5-ounce serving, including dates in your diet is a great way to increase your fibre intake. Fibre can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool. Furthermore, the fibre in dates may be beneficial for blood sugar control. Fibre slows digestion and may help prevent blood sugar levels from spiking too high after eating. For this reason, dates have a low glycaemic index (GI), which measures how quickly your blood sugar rises after eating a certain food.

High in Disease-fighting antioxidants:

Dates provide various antioxidants that have a number of health benefits to offer, including a reduced risk of several diseases. Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease.

Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content. Here’s an overview of the three most potent antioxidants in dates:

  • Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
  • Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.
  • Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease.


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