All You Need To Know About Dates, Phoenix dactylifera

All You Need To Know About Dates, Phoenix dactylifera – READ

Dates are a fruit cultivated from date palm (Phoenix dactylifera), a plant native to the Middle East and North Africa. Dates have a natural sweetness and rich flavor that people often associate with dessert.

Dates are nutritious fruits with potential benefits. Research has found that dates help support brain, digestive, and heart health.234 Dates are a source of antioxidants that may protect against disease and help ease natural labor.

Here are six ways dates can protect your health and simple ways to incorporate the fruit into drinks, meals, snacks, and treats.

May Ease Natural Labor

A review published in 2020 looked at the effects of dates on labor and delivery. For example, the researchers found that eating dates may reduce the period of the active phase of labor.5 That’s when the cervix, or the lowermost part of the uterus, dilates from six to 10 millimeters. During labor, the cervix dilates or expands, allowing the fetus to pass through the vagina.

Help Support Heart Health

Some evidence suggests that the high polyphenolic content of dates may benefit your heart health. Polyphenols are micronutrients that naturally occur in plants. The polyphenols in dates help increase your HDL (“good”) cholesterol and reduce your total cholesterol, which are risk factors for heart disease.

May Support Digestive Health

Three pitted Medjool dates provide about 13% to 19% of your daily fiber goal.10 Fiber supports digestive health by regulating your bowel movements. Experts advise that females eat 25 grams of fiber daily, while males consume 38 grams.

Might Protect Against Cognitive Decline

Certain protective compounds in dates help protect the brain. A study published in 2016 found that dates may have therapeutic potential against cognitive decline.

For example, dates might reduce the risk of Alzheimer’s disease, a health condition that adversely affects the ability to do daily tasks, memory, and thinking skills.12 Research has found that inflammation in the brain is a major cause of Alzheimer’s disease.

Consuming dates does not impact blood sugar levels greatly because of their low glycemic index (GI).4 GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly.

Regulating your blood sugar connects closely to heart health. People with type 2 diabetes have a twofold increased risk of heart disease.

May Ease Natural Labor

A review published in 2020 looked at the effects of dates on labor and delivery. For example, the researchers found that eating dates may reduce the period of the active phase of labor.5 That’s when the cervix, or the lowermost part of the uterus, dilates from six to 10 millimeters. During labor, the cervix dilates or expands, allowing the fetus to pass through the vagina.

Dates may improve the Bishop score, which measures how ready the cervix is for labor. In contrast, the researchers noted that dates do not affect the length of the rest of the labor or the frequency of C-sections.

May Support Digestive Health

Three pitted Medjool dates provide about 13% to 19% of your daily fiber goal.10 Fiber supports digestive health by regulating your bowel movements. Experts advise that females eat 25 grams of fiber daily, while males consume 38 grams.

In a study published in 2015, researchers randomly assigned males to eat seven dates daily or a carb and sugar mixture for 21 days. After a 14-day washout period, the groups switched. The researchers found that the people who ate dates had improved bowel movement frequencies.

Constipation can adversely affect your energy level and overall comfort. Dates can be a simple way to get things moving.

Might Protect Against Cognitive Decline

Certain protective compounds in dates help protect the brain. A study published in 2016 found that dates may have therapeutic potential against cognitive decline.

For example, dates might reduce the risk of Alzheimer’s disease, a health condition that adversely affects the ability to do daily tasks, memory, and thinking skills.12 Research has found that inflammation in the brain is a major cause of Alzheimer’s disease.

Over time, oxidative stress might lead to chronic inflammation.14 In the 2016 study, the researchers noted that dates help reduce oxidative stress that leads to inflammation in the brain.

Rich in Antioxidants

Dates are rich in health-protective antioxidants. A study published in 2019 found that the natural antioxidants in dates help reduce oxidative stress.

Oxidative stress occurs when there is an imbalance of cell-damaging free radicals and the body’s ability to counter their harmful effects. Oxidative stress is a precursor to aging and cell damage that can lead to disease.

A study published in 2017 showed that dates contain many antioxidants, including:

1. Carotenoids
2. Polyphenols (e.g., phenolic acids, isoflavones, lignans, and flavonoids)
3. Sterols
4. Tannins

In addition to reducing oxidating stress, those antioxidants have anti-fungal properties.

They Are Naturally Sweet

The sugar content in dates naturally occurs because they are whole, unprocessed fruits. For example, the nutritional facts on an energy bar can list zero grams of added sugar if it’s sweetened only with dates.

Experts advise limiting your added sugar intake. Some evidence suggests that added sugar increases the risk of heart disease and obesity.

The American Heart Association (AHA) recommends that females consume no more than six teaspoons of added sugar daily, which equals 25 grams or 100 calories. The AHA advises that males consume no more than nine teaspoons of added sugar, which is 36 grams or 150 calories.

you have yet to use up any of your daily added-sugar budget if you use dates to sweeten a meal or recipe.

Nutrition of Dates

One pitted Medjool date has the following nutrients:

1. Calories: 66.5
2. Fat: 0.04g
3. Sodium: 0.24mg
4. Carbohydrates: 18g
5. Fiber: 1.61g
6. Added sugars: 0g
7. Protein: 0.43g

One pitted Medjool date supplies small amounts of a wide range of nutrients, including:

Calcium: Assists your blood vessels and muscles in contracting and expanding, helps build strong bones and teeth, and secretes hormones

Magnesium: Aids in muscle and nerve function, maintains a steady heartbeat, promotes strong bones, and supports your immune system.

Potassium: Filters waste out of and moves nutrients into your cells

Zinc: Helps break down carbs that your body uses for energy, promotes wound healing, strengthens your immune system, and supports cell growth.

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