Not only does it taste sweet, the benefits of dates for body health are also many. Thanks to the content of various important nutrients in it, dates are good for consumption to maintain a healthy body and prevent various diseases.
Dates are among the oldest fruits in the world and are most widely cultivated in the Middle East, for example Saudi Arabia. Its sweet taste and soft flesh make dates one of the favorite dessert dishes in various circles.
There are several variations of dates that you can choose from, such as sukari dates, ajwa dates, or medjool dates. Each date has its own uniqueness with benefits that are not much different. To get the benefits of dates, you can enjoy them directly or make drinks, such as date juice and nabeez water.
Dates Fruit Nutrient Content
In 100 grams of dates, there are about 280 calories and the following nutrients:
- 2–2.5 grams of protein
- 75 grams of carbohydrates
- 65 grams of sugar
- 7–8 grams of fiber
- 65 milligrams of calcium
- 650 milligrams of potassium
- 1 mg iron
- 0.5 milligrams of zinc
- 150 IU of vitamin A
In addition to the above nutrients, dates also contain folate, B vitamins, vitamin K, manganese, and various types of antioxidants, including lutein and flavonoids.
Various Benefits of Dates
Thanks to its abundant nutritional content, there are many benefits of dates that are a pity to miss, namely:
1. Supports digestive system health
Dates are one type of fruit that has a lot of fiber and complex carbohydrates. With a fairly high fiber content, dates are useful for digestion and help overcome and prevent constipation.
In addition, several studies have also shown that dates are useful for helping to maintain a balance in the number of good bacteria (probiotics) in the intestines, so that digestive tract health can be maintained and avoid various diseases.
2. Control blood sugar levels
Although it tastes sweet and contains high enough sugar, dates are quite safe for people with diabetes to consume. This is because this fruit has a relatively low glycemic index, so it does not make blood sugar levels spike quickly.
In fact, thanks to the antioxidant content and various nutrients in it, dates are said to be good for helping control blood sugar and prevent insulin resistance.
However, to be safer and healthier, you are recommended to limit the consumption of sugar or sweet foods and drinks when consuming dates, yes. This is so that the amount of sugar you consume is not excessive. Also get used to limiting the consumption of dates.
3. Control blood pressure
One of the benefits of dates that is equally important is to help control blood pressure. This is because dates contain lots of potassium, fiber, and antioxidants. In addition, dates are also low in sodium or salt, making them suitable for consumption for people who suffer from hypertension.
4. Maintain the health of pregnant women and support fetal growth
Dates are also good for the health of pregnant women and the fetus they contain. This is because dates contain many nutrients that are important for the health of the body of pregnant women and fetal growth and development, such as vitamins, minerals, fiber, protein, carbohydrates, and antioxidants.
With adequate nutritional intake, the fetus can be prevented from various health problems, such as birth defects, premature birth, or being born with low birth weight. Dates are also good for increasing energy, so pregnant women don't feel tired easily.
Several studies have also proven that regularly consuming dates every day during the last few weeks of pregnancy or before delivery can help facilitate labor and speed up the normal delivery process.
5. Supports bone strength and health
The mineral content in dates, including phosphorus, potassium, calcium, and magnesium, is beneficial for maintaining bone health and strength. With adequate nutrition, you can avoid osteoporosis.
6. Prevent the growth of cancer cells
Dates are known to contain many natural antioxidants, such as phenolics and flavonoids. This content has an important role in preventing the growth of cancer cells.
Animal studies have shown that dates can inhibit the growth of liver cancer cells and improve liver function. Even so, the benefits of dates still require further research.
To get the maximum benefits of dates, you are advised to consume this fruit in moderation, which is no more than 3-4 pieces per day. If necessary, you can consult a doctor to get the right advice regarding the portion of dates that suits your health condition.