10 Amazing Health Benefits of Dates.

 10 Amazing Health Benefits of Dates.

The health benefits of dates are more than just hype—these little fruits can actually improve your health in many different ways. Research has shown that dates are high in antioxidants, which have powerful anti-aging properties, and have also been shown to increase insulin sensitivity, lower blood pressure, and increase bone density. Here are 10 amazing health benefits of dates that you might not know about!

1) Heart health.

Health experts believe that dates can help reduce high blood pressure, decrease cholesterol levels and lower heart attack risk. The soluble fiber in dates is thought to bind with bile acids in the digestive tract, preventing them from being reabsorbed by your body and then passing out through your stool. This results in softer stools and helps prevent constipation. Furthermore, a diet rich in soluble fiber may be effective at reducing LDL (bad) cholesterol and triglycerides.

2) Anti-Inflammatory Properties.

The Health benefits of dates include anti-inflammatory properties that can aid in many inflammatory diseases. The fiber in dates helps decrease bad cholesterol and increase good cholesterol, keeping your heart healthy. Did you know they are also a great source of vitamin A, B6, copper, manganese, and magnesium? By providing these essential nutrients to your body daily, dates protect you from many diseases.

3) Prevents Cancer.

Most types of cancer cells have receptors for sugar, so consuming sugar and refined carbs can promote cancer growth. If you’re trying to avoid cancer, focus on getting more anti-cancer foods into your diet. Dates are packed with anti-cancer vitamins and minerals; they’re also a rich source of antioxidants like anthocyanins and polyphenols. Together, these chemicals work synergistically to help prevent cell damage and inflammation (two key risk factors for cancers).

4) Improves Digestion.

Dates are a healthy source of dietary fiber. Eating dates can help improve digestive health, soothe intestinal problems and relieve constipation, diarrhea, and dysentery. Unlike most other fruits and fruit juices, dates also contain pectin—which is a soluble dietary fiber that acts as a bulk-forming laxative to remove toxins from your colon.

5) Balances Blood Sugar Levels.

Dates have high fiber content and a low glycemic index. Fiber, as we’ve discussed in previous articles, is critical for preventing or managing diabetes—dates are an excellent choice for someone with blood sugar issues. Additionally, studies show that dates help manage blood glucose levels in diabetics by slowing down digestion and absorption of glucose from food into the bloodstream. All-in-all, dates are one of nature’s best diabetes-fighting foods! (1)

6) Promotes Bone Strength.

Dates are full of calcium and phosphorous, two minerals that are vital for strengthening bones. In fact, 1 cup (250 grams) of dates provides 15% and 10% of your daily recommended values, respectively. If you’re looking to increase your bone strength or reduce your risk of developing osteoporosis in old age, eating dates regularly is one easy way to do it.

7) Supports Weight Loss.

Dates are high in fiber and water, which means they’re going to fill you up and keep you satiated between meals. They’re also a good source of calcium, which will help boost your bone health. If you need more convincing that dates can support your weight loss goals, consider this: One study found that participants who ate dates lost significantly more weight than those who didn’t eat them.

8) Helps Insomnia and Stress.

Because dates are a natural source of tryptophan, they may help reduce stress and induce sleep. Those looking to wind down before bed should consider munching on a few dates. They’re also high in minerals such as calcium, magnesium, manganese, and potassium—all of which are essential for healthy bones and muscles.

9) Boosts Brain Power.

Eating just one date can increase blood flow to your brain and help you process information faster. A study in The Journal of Clinical Investigation found that rats who ate dates, a natural source of nitric oxide, showed significantly improved mental function after receiving a full dose and better short-term memory after only a few doses. Try adding pitted dates to your morning smoothie or snack on them as an afternoon pick-me-up. Or simply enjoy them by themselves for a mid-afternoon energy boost.

10) Builds Stronger Immune System.

The nutrients in dates, such as beta-carotene and vitamin C, are essential for building a strong immune system. Not only will you be less likely to get sick, but you’ll also have more energy throughout your day. A 2005 study published in the European Journal of Clinical Nutrition discovered that rats fed on diets containing dates were able to endure twice as much X-ray radiation without suffering any ill effects as those fed on other types of food.