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Article about are dates good for you:
Proven Health Benefits of Dates (Dried, Fresh, Medjool) &#8211, Science Based. Dates are a very sweet, tasty fruit that are packed full of goodness with many health benefits. Consuming dates is good for your digestive health, keeping your heart healthy, and boosting your cognitive function.

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Eating dates in moderation can also help you lose weight because they contain a lot of fiber and can help you cut back on refined sugar. Date palms grow in countries around the Mediterranean, North Africa, and in Asia where fresh dates are part of the staple diet. The majority of dates sold in Western countries are dried dates, with Medjool dates being the most popular. Fresh dates have a smooth skin whereas dried dates look wrinkled. In this article, I will examine scientific research that sheds light on the many reasons why eating dates is so good for your health. You will also find out if dates are good for weight loss and how many dates are recommended to eat per day. What Are Dates? Dates are small cylindrical-oval fruits that grow in clusters on the date palm tree ( Phoenix dactylifera ). One date palm can produce between 400 and 600 kg of date every year. There are many types of palm trees but not all palms grow dates. The journal Frontiers in Plant Science says that date fruits are actually berries. Fruit from the date palm has a high nutritional value with many therapeutic properties. Date palm fruits contain antioxidants and antimicrobial properties that help to promote good health. (1) According to information published in the journal Food Research International , the best types of dates are Medjool, Deglet Noor, and Kholas. (2) Dried dates contain more sugar and phenolic compounds (plant-based antioxidants) than fresh dates. Dates also come in various colors ranging from light brown to black. Nutritional Content of Dates (Including Medjool Dates) Every date – whether dried or fresh – is packed full of vitamins, easily digestible sugars, micronutrients, and antioxidants. Eating dates is a good, healthy source of energy that can help keep you feeling fuller for longer. According to the United States Department of Agriculture, there are 66 calories in one medjool date (24 g) without the pips. So, 5 pitted Medjool dates contain 330 calories and 8 grams of fiber . This means that this portion of dates gives you 30% of your daily fiber needs . (3) It&#8217,s worth noting that medjool date is a large type of date and other dates that are smaller in size contain less calories. For example Deglet Noor date is much smaller than medjool date. Each pitted Deglet Noor date weighs 8 g and contains 24 calories (27) A 1-oz (28 g) serving of dates contains 21 g of carbs which is about 7% of your recommended daily intake (RDI). Levels of sugars in the date fruit gradually increase as the date ripens. Date pulp contains about 70% sugar. This means that 1 oz. (28g) of dates has 18.6 g of sugar which is mainly glucose, fructose, and sucrose. (4) Dates also contain most B-group vitamins as well as vitamin A and vitamin K. Dates are also a rich source of minerals like potassium, magnesium, copper, and manganese. In fact, 100 g of dates provides you with 18% of your copper RDI (0.4 mg), 15% of your manganese RDI (0.3 mg), and 5% of your iron RDI (0.9 mg). Consuming dates regularly is good for your immunity and even dental health. Research has shown that dates contain elemental fluorine that helps protect teeth. Also, selenium in dates has been linked to cancer prevention. (5) Date consumption also gives your body plenty of protein. Dates contain 23 different amino acids , many of which are not found in other fruits. (5) Dates are good for your digestive system and increase satiety because they contain a lot of fiber. For example, just one Medjool date contains 1.6 g of fiber which is 6% of your recommended fiber intake. (5) Eating dates is also good for diabetics because they have a low glycemic index. Researchers say that diabetic patients can be reassured that consumption of 6-8 small dates will not cause rapid and large fluctuations in blood glucose levels. (6) The high nutritional value of dates mean that they are good for keeping your body healthy. Studies into the benefit of dried dates found that they contain the highest concentration of polyphenols. Researchers say that fresh dates have some of the best nutritional content among fresh fruits. (7) Are Dates Good for You? 12 Health Benefits of Eating Dates. Let’s look in more detail at how consuming dried or fresh dates is good for your cardiovascular health, digestion, and efforts to lose weight. Dates Promote Good Digestive Health. Dates are good for you because they are high in fiber which can help to keep your digestion working properly. Depending on the type of date, 100 grams of dates can contain between 3.5 and 11 grams of fiber. Dates mainly contain insoluble fiber which helps food pass through your digestive system. This means that dates are a good functional food to eat if you have constipation. (8, 9) Another reason that dates are good for keeping your digestion functioning property is that they increase the number of healthy bacteria in your gut. Dates act as prebiotics in the gut which helps probiotic bacteria like Bifidobacterium to flourish. Scientific studies have shown that eating dates boosts colon and bowel health. (10) There is also evidence to suggest that consuming date fruits can protect you against colorectal cancer. (10) Dates Are Helpful for Lowering Cholesterol and Triglycerides. Medjool dates are good for your health because their phenolic compounds can help to manage cholesterol and triglycerides levels. Triglycerides are a type of fat (lipid) found in your blood. Doctors from Mayo Clinic say that when you eat, your body converts any calories it doesn&#8217,t need to use right away into triglycerides. Even though dates contain a lot of sugar, scientific research has shown that Medjool dates don’t increase triglyceride levels. In studies, eating Medjool dates helped to significantly decrease levels of triglycerides. The researchers also mentioned that dates can be &#8220,considered an antiatherogenic nutrient&#8221,. This means that eating dates can also help prevent build-up of fats and cholesterol in and on the artery walls. (11) Labs studies on animal models have found that consuming dates regularly help to lower total cholesterol levels. Scientists also found that the sugar content of dates did not increase blood glucose levels. (12) Find out more about the best foods to eat to lower “bad” cholesterol and improve your vascular health. Dates Contain Compounds That Are Good for Your Heart Health. Dates also contain potassium, magnesium, and antioxidants which are important compounds to help keep your heart healthy. 100 grams of dates contain nearly 700 mg of potassium which is 20% of your daily potassium needs. Researchers from the National Institutes of Health report that many people in Western countries have a potassium deficiency.













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