What impact does eating dates daily have on health?
* Please note that not all statements in this article have been scientifically validated, so handle this information with care. When in doubt, always consult a nutritionist.
The high amounts of antioxidants in addition to fiber and vitamins make dates one of the recommended dried fruits for daily consumption. How does regular consumption of dates affect the digestive system and heart health, and in what cases can they even be harmful?
It is important to remember that because dates are dried, their caloric content is higher than most fresh fruits and similar to that of other dried fruits such as raisins and figs. However, despite their caloric value, dates contain quite a few important vitamins and minerals in addition to a significant amount of fiber. Also, dates contain a lot of potassium and can even be used as an excellent healthy substitute for white sugar in various recipes. There are also several types of dates that contain large amounts of glucose, which can range from 60% to 80% of the recommended daily allowance.
One Medjoul date (24 grams) contains:
Calories – 66,5 kcal
Protein– 0,43 gram
Fat – 0,036 gram
Carbohydrates – 18 gram
Fiber– 1,61 gram
Calcium – 15,4 mg
Iron – 0,216 mg
Magnesium – 13 mg
Potassium – 167 mg
Phosphorus – 14,9 mg
Relieves constipation
Dates can help relieve constipation because of their high fiber content. Research results showed that 21 people who consumed 7 dates a day for 21 days experienced an improvement in stool frequency and a significant increase in bowel movements compared to the time they did not eat dates. In addition, the fiber in dates may be beneficial in controlling blood sugar, fiber slows digestion and may help prevent blood sugar levels from rising too high after eating.
Can improve iron levels in the body
Feeling tired can be a sign of anemia; it is especially common in women, but can affect anyone. Research is being conducted to determine if consuming dates and iron supplements can increase iron levels in adolescent girls. The results showed that consuming dates in combination with an iron supplement increased their iron levels more than just an iron supplement alone.
Source of antioxidants
Dates contain several antioxidants that protect against free radicals. Compared to similar fruits, such as figs and plums, dates have been found to have the highest antioxidant content. These are the three most powerful antioxidants in dates:
Flavonoids: Powerful antioxidants that can help reduce inflammation and have been studied primarily for their potential to reduce the risk of diabetes, Alzheimer's disease and certain types of cancer.
Carotenoids: have been shown to promote heart health and possibly reduce the risk of eye-related diseases such as macular degeneration.
Phenolic acid: known for its anti-inflammatory properties, may help lower the risk of cancer and heart disease.
When should you not eat dates?
Irritable bowel syndrome (PDS). Those with IBS may be sensitive to foods containing fructose, a type of carbohydrate that some people have difficulty digesting and can lead to bloating and stomach upset.
After a large meal Dates are rich in fiber and take longer to digest. As a result, eating a large number of dates after a large meal can cause an uncomfortable feeling of fullness.
Allergy. Although rare, some people may be sensitive or allergic to dates.
Diarrhea or loose stools. Dates contain a sugar alcohol known as sorbitol, which can increase bowel movements in some people. If stools are soft, it is better to limit or avoid them.