Dates, whether dried or fresh, are a very healthy and delicious fruit to include in your diet

Dates

Dates grown on date palm tree, are one of the oldest cultivated fruits - it's thought that they were a staple part of the Babylonian diet 8,000 years ago.

Available fresh (Khajoor) or dried (Chhuara), they're very sweet, with a rich, deep flavour and a lush, slightly chewy texture. The mahogany brown Medjool variety is the sweetest, and tastes a little like toffee.

Fresh dates (Khajoor) should be plump and moist with glossy skins. Dried dates (Chhuara), though a little wrinkly, shouldn't look emaciated, and should still be plump and glossy, with an even colour.

Colours range from honey yellow, red to brown, the last of which is the most common.

Nutritional Value

A 100-gram serving provides the following nutrients:

Calories: 277
Carbs: 75 grams
Fiber: 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

Health Benefits

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.
Flavonoids: They 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: They 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, it may help lower the risk of cancer and heart disease.
Polyphenols: They are antioxidant compounds that can protect the body from inflammation. Dates contain more polyphenols than most other fruits and vegetables.

Alternative to empty-calorie sweets - Dates can satisfy a person's sweet tooth while also providing essential nutrients, such as vitamin B-6 and iron.

High in fiber - Just ¼ of a cup of dates provides 12 percent of a person's daily fiberrequirement. Fiber helps a person feel fuller for longer.
Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool.
Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating. For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food.

High in potassium - Dates are high in potassium, which is an electrolyte the body needs for good heart health. Potassium also helps to build muscle and proteins in the body.

Bone Health - Dates have also been studied for their potential to prevent bone-related conditions like osteoporosis.

Great for substitutions - People can replace the sugar, chocolate chips, or candies in baking recipes with dates to ensure they are eating natural sugars instead of refined sugars.
Promote natural labor for pregnant women - Dates promote and ease late-term labor in pregnant women. Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. They may also be helpful for reducing labor time. Additionally, dates contain tannins, which are compounds that have been shown to help facilitate contractions. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor .

Lowers cholesterol - Did you know that dates are free from cholesterol, and contain very little fat? Including them in smaller quantities in your daily diet can help you keep a check on cholesterol level, and even assist in weight loss.

Assists in weight gain - The sugar, proteins, and other vitamins in the fruit help in weight gain, especially when you need it. Incidentally, it's said that when eaten with cucumber, dates help to keep your weight at a normal level.

Fixes hangovers - While we haven't exactly tried it out, but it's said that dates are an excellent way to control inebriation. And similarly, it also helps to cure hangovers. But for best results, you have to rub the skin a bit, and soak it in water overnight and then eat it.

Improves skin - The vitamins C and D works on your skin's elasticity, and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-ageing benefits, and prevent the accumulation of melanin in your body.

Rich in iron - Apart from the fluorine that keeps your teeth healthy, dates also contain iron, which is highly recommended for those who suffer from iron deficiency. Severe iron-deficiency anemia may cause fatigue or tiredness, shortness of breath, or chest pain. Plus it's great for blood purification as well.

Help with vision - Dates can also play an important role in delaying macular degeneration of the eye as a result of ageing, helping preserve vision for a longer time.

Be Careful

Dates have a very high sugar content relative to the rest of their nutritional value. People who are trying to manage their blood sugar, such as those with diabetes, should be mindful of their total sugar intake when consuming dates.

 

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Jammu Links News