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Article about how are dates good for health:
They have benefits for brain, digestive, and heart health and may easy natural labor. 8 Health Benefits of Dates. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health.
Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. OatmealStories / Getty Images. Dates offer numerous benefits. Research has found that this nutritious fruit has benefits for brain and heart health. The nutrition facts of one pitted Medjool date include 1.6 grams of fiber, which supports digestive health. Dates are also a source of antioxidants that may protect against disease and help ease natural labor. Dates are a fruit cultivated from date palm ( Phoenix dactylifera ), a plant native to the Middle East and North Africa. Arizona and California also grow many of the dates sold in the United States. Dates have a natural sweetness and richness, so people often associate them with dessert. You may enjoy this fruit in drinks, meals, and snacks, as well as in sweet treats. 1. Help Manage Blood Sugar. Consuming dates does not greatly affect blood glucose (sugar) levels because dates have a low glycemic index (GI). GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly. Regulating your blood sugar helps manage type 2 diabetes and prevent heart disease. 2. Improve Digestive Health. Fiber regulates your bowel movements, which supports digestive health. Experts advise that women eat 25 grams of fiber daily, while men consume 38 grams. Three pitted Medjool dates provide 4.8 grams of fiber, which is about 13-19% of your daily goal. In one small study, authors randomly assigned 22 women and men to eat seven dates daily or a carbohydrate and sugar mixture for 21 days. The groups switched after 14 days of no treatment. The authors found that people who ate dates had more frequent bowel movements. 3. May Ease Natural Labor. A meta-analysis of eight studies looked at the effects of dates on labor and delivery. The authors found that eating dates may reduce the period of the active phase of labor. This is when the cervix, or the lowermost part of the uterus, dilates from 6-10 millimeters. The cervix dilates (expands) during labor to allow the fetus to pass through the vagina. Dates may improve the Bishop score, which measures how ready the cervix is for labor. The authors noted that dates do not affect the length of the rest of the labor or the frequency of Cesarean sections (C-sections). 4. Naturally Sweet. You have yet to use up any of your daily added sugar budget if you use dates to sweeten a meal or recipe. The sugar content in dates naturally occurs because they are whole, unprocessed fruits. The nutritional facts on an energy bar can list 0 grams of added sugar if it's sweetened only with dates. Experts advise that you limit 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 women consume no more than 6 teaspoons of added sugar daily, which equals 25 grams or 100 calories. The AHA advises that men consume no more than 9 teaspoons of added sugar, which is 36 grams or 150 calories. 5. Protect Against Cognitive Decline. Certain compounds in dates help protect the brain. Preliminary research studies have found that dates may have therapeutic potential against cognitive decline. Dates are also part of the Mediterranean diet. This eating plan has been shown to reduce the risk of Alzheimer's disease, which is a common type of dementia. Dementia impairs the ability to do daily tasks, memory, and thinking skills. Inflammation in the brain is a major cause of Alzheimer's disease. 6. Provide Nutrients. One pitted Medjool date supplies small amounts of a wide range of nutrients, including: Calcium: This nutrient assists your blood vessels and muscles in contracting and expanding, helps build strong bones and teeth, and secretes hormones. Magnesium: This mineral aids in muscle and nerve function, maintains a steady heartbeat, promotes strong bones, and supports your immune system. Potassium: Ounce for ounce, Medjool dates provide more potassium than bananas. Potassium moves waste out of and moves nutrients into your cells. Zinc: This nutrient helps break down carbs that your body uses for energy, promotes wound healing, strengthens your immune system, and supports cell growth. 7. Rich in Antioxidants. Dates are rich in antioxidants that help reduce oxidative stress and have anti-fungal properties. The antioxidants in dates include: Carotenoids Polyphenols, such as phenolic acids, isoflavones, lignans, and flavonoids Sterols Tannins. 8. Support Heart Health. Some evidence suggests that the high polyphenolic content of dates may benefit your heart. Polyphenols are bioactive compounds that naturally occur in plants. The polyphenols in dates help increase high-density lipoprotein (HDL) cholesterol and reduce total cholesterol. Both significantly affect the risk for heart disease. One study tested the effects of dates on blood fats and GI. The authors randomly assigned 100 adults with type 2 diabetes to eat three dates daily for 16 weeks or no dates at all. People who ate dates had a statistically significant decline in low-density lipoprotein (LDL) cholesterol and total cholesterol. A measure of blood sugar control over the previous 2-3 months, or HbA1c, did not change. Nutrition of Dates. One pitted Medjool date has the following nutrients: Calories: 66.5 Fat: 0.04 grams (g), or 0.1% of the Daily Value (DV) Sodium: 0.2 milligrams (mg), or 0.009% of the DV Carbohydrates: 18 g, or 6.5% of the DV Fiber: 1.6 g, or 5.7% of the DV Added sugars: 0 g, or 0% of the DV Protein: 0.4 g, or 0.8% of the DV. Risks. People with pollen allergies may have sensitivities to dates.
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