डेट्स जिसे हिंदी में खजूर कहते हैं, एक प्राकृतिक स्वीटनर (मीठा बनाने वाला) है। ऐसा माना जाता है कि इनकी उत्पत्ति ईरान में हुई थी लेकिन मिस्र के लोग बहुत पहले से ही इनसे शराब बनाते थे।
खजूर (डेट) एक उष्णकटिबंधीय (ट्रॉपिकल) फल है जिसे छोटे-छोटे समूहों (क्लस्टर) में खजूर (डेट) के पेड़ पर उगाया जाता है। इसका वैज्ञानिक नाम फीनिक्स डेक्टाइलिफेरा है और यह सबसे ज़्यादा स्वादिष्ट और पौष्टिक फल है। इसका छिलका गहरे भूरे रंग का होता है, इसका गूदा बेहद मुलायम होता है और इसकी मिठास बिल्कुल अलग होती है।
जब भी आपका कुछ मीठा खाने का मन हो तो, कोई मिठाई (कैंडी) या चीनी खाने के बजाय, खजूर (डेट) खाएं। ये बिल्कुल उतने ही मीठे होते हैं और आपकी सेहत के लिए अच्छे भी। मधुमेह के मरीजों को खजूर नियंत्रित मात्रा में ही खानी चाहिए क्योंकि भले ही यह सेहतमंद है पर इससे ब्लड शुगर भी बढ़ सकता है।
खजूर (डेट) पोषक तत्वों से भरपूर होते हैं, खासतौर पर सूखे खजूर (ड्राई डेट)। सूखे खजूर (ड्राई डेट) में कैलोरी बहुत ज़्यादा मात्रा में होती है खासकर कार्बोहाइड्रेट (74 ग्राम)। इसमें फाइबर के साथ-साथ कई अन्य ज़रूरी विटामिन और मिनरल भी होते हैं। खजूर (डेट) अपने एंटीऑक्सिडेंट गुणों की वजह से बहुत ज़्यादा प्रसिद्ध है जो आपके दिल और फेफड़ों के स्वास्थ्य के लिए बेहद फ़ायदेमंद हैं, इस वजह से खजूर (डेट) दिल के स्वास्थ्य के लिए बेहतरीन खाद्य पदार्थों में से एक माना जाता है।
| मात्रा | रोज़ाना के लिए ज़रूरी खुराक का प्रतिशत | |
| ऊर्जा (एनर्जी) | 314 किलोकैलोरी | |
| कुल वसा (फैट) | 0.4 ग्राम | 0 % |
| कुल कार्बोहाइड्रेट | 75 g75 ग्राम | 25 % |
| फाइबर | 8 ग्राम | 32 % |
| शुगर | 63 ग्राम | – |
| प्रोटीन | 2.5 ग्राम | 5 % |
| कोलेस्ट्रॉल | 0 मिलीग्राम | 0 % |
| विटामिन D | 0 % | |
| विटामिन C | 0 % | |
| विटामिन B6 | 10 % | |
| कैल्शियम | 3 % | |
| आयरन | 5 % | |
| मैग्नीशियम | 10 % | |
| सोडियम | 2 मिलीग्राम | 0 % |
| पोटैशियम | 656 मिलीग्राम | 18 % |
खजूर (डेट) में कई पोषक तत्व होते हैं जिनसे आपके शारीरिक स्वास्थ्य को कई लाभ मिलते हैं जैसे कि कोलेस्ट्रॉल कम करना या हड्डियों को मजबूत बनाना।
आपके आहार में खजूर (डेट) ज़रूर होना चाहिए क्योंकि यह कोलेस्ट्रॉल रेगुलेट करने के लिए फायदेमंद हो सकता है
Read in English: Cholesterol Diet: Foods to Eat & Avoid for High Cholesterol
खजूर (डेट) में कई तरह के एंटीऑक्सीडेंट होते हैं जिनसे कई तरह की रोगों के इलाज में मदद मिलती है। एंटीऑक्सिडेंट आपकी कोशिकाओं (सेल्स) को ऐसे मुक्त कणों (फ्री रैडिकल्स) से बचाते हैं जो आपके शरीर में हानिकारक प्रतिक्रियाएं (हार्मफुल रिएक्शन) पैदा कर सकते हैं और बीमारी की वजह बन सकते हैं। खजूर (डेट) में निम्नलिखित एंटीऑक्सीडेंट भरपूर मात्रा में होते हैं:
खजूर (डेट) में कॉपर, सेलेनियम और मैग्नीशियम भरपूर मात्रा में होते हैं जो आपकी हड्डियों को मजबूत रखने और उनसे जुड़े रोगों से बचाने के लिए बेहद ज़रूरी हैं। इसमें विटामिन K भी भरपूर मात्रा में होता है जो खून को गाढ़ा होने से रोकता है और आपकी हड्डियों को मेटाबोलाइज करने में मदद करता है।
ऑस्टियोपोरोसिस से पीड़ित लोगों में, हड्डी के टूटने (फ्रैक्चर होने) की संभावना ज़्यादा होती है। खजूर (डेट) आपकी हड्डी को मजबूत और ताकतवर बना सकता है।
Read in English: 5 Foods That Are Great for Brain Health
प्रत्येक खजूर (डेट) में कोलीन और विटामिन बी होता है जो सीखने और याददाश्त बढ़ाने के लिए लाभदायक होते हैं, खासतौर पर अल्जाइमर रोग से पीड़ित बच्चों के लिए। खजूर (डेट) को नियमित रूप से खाने से न्यूरोडीजेनेरेटिव रोग जैसे कि अल्जाइमर का जोखिम कम होता है और वृद्ध व्यक्तियों का संज्ञानात्मक प्रदर्शन (कॉग्निटिव परफॉरमेंस) सुधरता है।
खजूर (डेट) सूजन को कम करने और मस्तिष्क में प्लाक बनने से रोकने में भी मदद करता है, जो अल्जाइमर रोग से बचने के लिए बेहद ज़रूरी है।
Read in English: 5 Foods That Are Great for Brain Health
खजूर (डेट) में प्राकृतिक फाइबर प्रचुर मात्रा में उपलब्ध होता है। 100 ग्राम खजूर (डेट) में लगभग 8 ग्राम फाइबर होता है। इस प्राकृतिक फाइबर से मल त्याग (बाउल मूवमेंट) को नियमित करने और आपके संपूर्ण पाचन स्वास्थ्य (ओवरऑल डाइजेस्टिव हेल्थ) को सुधारने में मदद मिलती है। सामान्य और स्वस्थ पाचन, आपके शरीर की अन्य प्रणालियों को सुधारने में मदद करता है जैसे कि पोषक तत्वों का बेहतर अवशोषण (अब्ज़ॉर्प्शन), लिवर और गुर्दों (किडनी) का स्वस्थ बनना और यह आपको मानसिक तौर पर तनावमुक्त (रिलैक्स) भी रखता है। साथ ही, खजूर (डेट) को नियमित रूप से खाने से आपको कब्ज (कॉन्स्टिपेशन) और उससे होने वाली समस्याओं से राहत मिलती है।
खजूर (डेट) और खजूर का अर्क (डेट एक्सट्रेक्ट) लीवर के स्वास्थ्य को सही रखने में मदद करता है और साथ ही लीवर फाइब्रोसिस को भी रोकता है। लिवर को स्वस्थ बनाकर, खजूर (डेट) आपके शरीर को प्राकृतिक तरीके से डिटॉक्स करता है, क्योंकि लिवर आपके शरीर से अपशिष्ट (वेस्ट) और हानिकारक पदार्थों को बाहर रखने का काम करता है। खजूर का अर्क (डेट एक्सट्रेक्ट) का नियमित रूप से इस्तेमाल, लीवर फाइब्रोसिस को कम कर देता है, इस वजह से लीवर सिरोसिस होने का खतरा भी कम हो जाता है।
मधुमेह (डायबिटीज़ मेलेटस) सबसे आम बीमारियों में से एक है। ज़्यादातर, मधुमेह का इलाज मधुमेह की कई मौखिक दवाओं (ओरल डायबिटीक मेडिसिन)और इंसुलिन सप्लिमेंटशन से किया जाता है। शोध से पता चलता है कि खजूर (डेट) से मधुमेह होने के जोखिम को कम करने में मदद मिल सकती है। खजूर खाने से ब्लड शुगर भी बढ़ता है इसलिए इसका सेवन नियंत्रित रूप से ही करना चाहिए। मधुमेह के मरीजों को डॉक्टर की सलाह से ही अपनी खानपान में बदलाव करने चाहिए।
Read in English: 5 Tips to Control Diabetes Naturally
खजूर (डेट) सबसे मीठा फल होता है जिसमें प्राकृतिक रूप से शुगर मिली होती है। यह अस्वास्थ्यकर मीठी चीज़ों और चीनी खाने की आपकी लालसा को कम कर सकता है। अपनी मिठास की वजह से यह सफेद चीनी का एक बेहतरीन विकल्प है। तो अगली बार जब भी आपका कुछ मीठा खाने का मन करे तो आप खजूर (डेट) के बारे में सोच सकते हैं। यह बाजार से खरीदी हुई मिठाइयों की तुलना में एक सेहतमंद विकल्प है। मगर इसका सेवन भी अपनी सेहत के अनुसार और ब्लड शुगर को ध्यान में रखते हुए नियंत्रित मात्रा में ही करें।
खजूर (डेट) विटामिन सी और डी का एक बेहतरीन स्रोत है जिनसे आपकी त्वचा कोमल और मुलायम बनती है। खजूर में एंटी-एजिंग गुण भी होते हैं और यह मेलेनिन को इकठ्ठा होने से रोकता है।
व्यायाम करने से पहले रोज़ सुबह खाली पेट खजूर (डेट) खाने से आप अपने अंदर ताकत महसूस करेंगे, जिससे आप सेहतमंद तरीके से अपना वज़न कम कर पाएंगे। इसकी वजह है खजूर (डेट) में ज़्यादा मात्रा में फाइबर का होना, जो बड़ी आंत (लार्ज इंटेस्टाइन) में अवशोषण को धीमा कर देता है। इससे आपको ज़्यादा समय तक अपना पेट भरा हुआ महसूस होगा और खाना खाने की ज़रूरत भी कम महसूस होगी, जिससे आपके शरीर में ज़्यादा कैलोरी नहीं जमेगी। आप जितना ज़्यादा कैलोरी खाएंगे उतना ही आपको उसे जलाने (बर्न करने) की ज़रूरत होगी। इसी तरह, आप अपने मुख्य भोजन के बीच एक स्वस्थ लेकिन संतोषजनक नाश्ते के रूप में 6-7 खजूर (डेट) भी खा सकते हैं। खजूर (डेट) से शॉर्ट-चेन फैटी एसिड का बनना कम होता है जिससे मेटाबॉलिज़्म बढ़ता है।
खजूर (डेट) के अन्य स्वास्थ्य लाभों में नींद ना आने की समस्या को दूर करना शामिल है। अगर आपको कई महीनों से ठीक से नींद नहीं आ रही है और आप नींद की गोली लेने के बारे में सोच रहे हैं, तो ज़रा ठहरें और अपनी समस्या को प्राकृतिक तरीके से बस कुछ चीज़ों के साथ आसान घरेलू उपचार करके दूर करने की कोशिश करें। खजूर (डेट), मखाने और दूध को मिलाकर एक शरबत (ड्रिंक) बनाएं और सोने से पहले इसे पी लें। कुछ हफ़्तों तक ऐसा करते रहें और फर्क देखें!
Read in English: 20 Foods That Are Good For Skin
रोज़ाना मुट्ठी भर खजूर (डेट) खाने से आपके दिल के स्वास्थ्य में सुधार हो सकता है। खजूर (डेट) में एंटीऑक्सीडेंट गुण होते हैं जो एथेरोस्क्लेरोसिस को बनने और दिल से जुड़ी बीमारियों को रोकने में मदद करते हैं।
खजूर (डेट) के कुछ अन्य लाभ भी हैं, खासकर पुरुषों और महिलाओं के लिए। इनके बारे में नीचे दिया गया है –
पुरुषों के यौन स्वास्थ्य को सुधारे – खजूर (डेट) को सदियों से एक बेहतरीन खाद्य पदार्थ के रूप में इस्तेमाल किया जाता रहा है। यह पुरुषों के यौन स्वास्थ्य को भी सुधारता है।
Read in English: 17 Foods That Are High in Dietary Fiber
आयरन की कमी को दूर करे – अध्ययन बताते हैं कि महिलाओं के शरीर में स्वाभाविक तौर पर ही हीमोग्लोबिन की कमी पाई जाती है। अगर आपमें आयरन की कमी है तो आपको अपने रोज़ाना के आहार में खजूर (डेट) को शामिल करना चाहिए। उचित पोषण के लिए, रोज़ाना 100 ग्राम खजूर (डेट) को चार बार में खाएं।
प्राकृतिक प्रसव में मदद करे – गर्भावस्था के बाद के चरणों में खजूर (डेट) खाने से आपको आसानी होगी। यह गर्भाशय ग्रीवा के फैलाव को बढ़ाता है और प्रसव के दौरान ज़ोर लगाने की आवश्यकता को कम करता है। खजूर (डेट) सफलतापूर्वक ऑक्सीटोसिन की क्रिया की नकल करते हैं और प्रसव के दौरान गर्भाशय की मांसपेशियों में प्राकृतिक संकुचन (कॉन्ट्रेक्शन) लाते हैं।
खजूर (डेट) में टैनिन नाम का तत्व भी होता है जिससे प्रसव के दौरान गर्भाशय के संकुचन में मदद मिलती है।
गर्भाशय के दौरान बवासीर के खतरे को कम किया जा सकता है – गर्भावस्था के दौरान बवासीर होना एक आम बात है। इसकी वजह है फाइबर का कम मात्रा में सेवन करना। खजूर (डेट) फाइबर से भरपूर होते हैं। जिनसे गर्भावस्था के दौरान बवासीर होने के खतरे को कम किया जा सकता है।
शोध बताते हैं कि रजोनिवृत्ति (पोस्ट-मेनोपौज़ल) से गुजरने वाली महिलाओं की हड्डियों में आने वाली कमज़ोरी को पोटैशियम के सेवन से कम किया जा सकता है। एक सूखे खजूर (ड्राई डेट) में काफ़ी मात्रा में पोटैशियम और अन्य पोषक तत्व होते हैं। वैज्ञानिकों का मानना है कि ज़्यादा मात्रा में पोटैशियम लेने से किडनी के ज़रिये निकलने वाले कैल्शियम की मात्रा को कम किया जा सकता है और हड्डियों के द्रव्यमान (मास) को बचाया जा सकता है।
Read in English: 15 Protein-Rich Foods for a Healthy Life
नीचे अलग-अलग तरह के खजूरों (डेट) और उनकी विशेषताओं के बारे में बताया गया है:
| खजूर (डेट) के प्रकार | इनके बारे में |
| मेड्युल खजूर (मेडजूल डेट) | आकार में बड़े, रेशेदार गूदा, लाल भूरा, मीठा। इनका उत्पादन मोरक्को, फिलिस्तीन, जॉर्डन में होता है |
| ओमानी खजूर (डेट) | ये आम तौर पर बड़े, गहरे भूरे, रसेदार और स्वाद में मीठे होते हैं। इनका उत्पादन ओमान में होता है |
| पाइरोम खजूर (डेट) | इनका आकार अंडाकार, पतला और लंबा होता है, ये गहरे भूरे या काले रंग के होते हैं, ये आधे सूखे होते हैं, इनमें कारमेल / टॉफी के हल्के स्वाद के साथ अलग सा मीठा स्वाद होता है। इनका उत्पादन खाड़ी क्षेत्र और मध्य पूर्व (गल्फ रीजन और मिडल ईस्ट) में होता है |
| डेगलेट नूर खजूर (डेट) | ये मध्यम आकार के, लंबे और पतले होते हैं, इनका रंग गहरा और सुनहरा भूरा होता है, ये नरम गूदे वाला फल है। इनका उत्पादन अल्जीरिया में होता है |
| मजाफती खजूर (डेट) | ये सामान्य आकार के खजूर (डेट) हैं, इनका छिलका मुलायम और गहरे भूरे रंग का होता है, चॉकलेट और ब्राउन शुगर के हल्के स्वाद के साथ इनका स्वाद हल्का होता है। इनका उत्पादन ईरान में होता है |
| बरही खजूर (डेट) | इनका आकार छोटा अंडाकार होता है, इनका रंग पीले रंग जैसा होता है, क्रीमी टेक्स्चर और बटरस्कॉच, कैरमल और सिरप के स्वाद के साथ यह सबसे मीठा खजूर (डेट) है। इसका उत्पादन इराक में होता है |
उत्तर– हाँ, खजूर (डेट) के पेड़ से बना गुड़ (जैगरी) भी एक तरह की जैगरी या गुड़ (भारत में इसे खजूर के गुड़ नाम से जाना जाता है) होता है जिसे जंगली खजूर के पेड़ (डेट पाम ट्री) के रस को भाप बनाकर बनाया जाता है। इसे प्राकृतिक मीठे (स्वीटनर) की तरह इस्तेमाल किया जाता है और यह पूरे भारत में दानेदार (चूरे के रूप में), तरल या ठोस रूप में पाया जाता है। इस तरह के गुड़ की कटाई नवंबर से फरवरी के बीच पूरे बांग्लादेश और पश्चिम बंगाल में की जाती है।
उत्तर– चाहे आपको खजूर (डेट) को अपने मूल रूप (ओरिजिनल फॉर्म) में खाना पसंद हो या नहीं, फिर भी ये बेहद स्वास्थ्यवर्धक होते हैं और इन्हें कई सारे व्यंजनों में मिलाया जा सकता है जिससे उनकी पौष्टिकता बढ़ सके। इनके बारे में नीचे दिया गया है:
खजूर (डेट) का हलवा: मूंग दाल के हलवे के मुकाबले ज़्यादा सेहतमंद है
खजूर (डेट) एनर्जी बार
भरवां खजूर (डेट)
खजूर (डेट) फिरनी
खजूर (डेट) की खीर
खजूर (डेट) स्क्वायर
क्रीम के साथ स्टिकी खजूर (डेट) पुडिंग
खजूर (डेट) अखरोट (वॉलनट) का केक
उत्तर– हाँ, अगर आप एक ही बार में ज़्यादा खजूर (डेट) खा लें तो, आपको त्वचा पर दाने (स्किन रैशेस), सूजन, किडनी की बीमारियां, दस्त और अस्थमा से पीड़ित लोगों में घरघराहट (व्हीज़िंग) के बढ़ने की समस्या हो सकती है। खजूर का एक साथ ज्यादा सेवन करने से ब्लड शुगर भी बढ़ सकता है।
उत्तर- बाज़ार में खजूर (डेट) खरीदते समय, आपको ऐसे खजूर (डेट) खरीदने चाहिए जो ज़्यादा चिपचिपे या सिकुड़े हुए ना हों बल्कि चमकदार और गूदे वाले हों। उनका रंग सुनहरा होना चाहिए। आपके पड़ोस के बाज़ार या ऑनलाइन स्टोर में, आपको नीचे बताए सभी तरह के या इनमें से कुछ तरह के खजूर (डेट) मिल जाएंगे। आमतौर पर, ये अलग-अलग क्षेत्रों में उपलब्ध हो सकते हैं:
मेडजूल: मूल रूप से इनकी खेती फिलिस्तीन, मोरक्को, सऊदी अरब में की जाती है
ओमानी: मध्य पूर्व (मिडल ईस्ट), ओमान से
पायरोम: फारस की खाड़ी (पर्शियन गल्फ) से
डेगलेक्ट नूर: टोल्गा, अल्जीरिया के नखलिस्तान से
मजाफती: ईरान से
बरही: यह इराक से आता है
थ्योरी: इसकी खेती अल्जीरिया में की जाती है
अमेरी: यह ईरान में पैदा होता है
दयारी: यह इराक से आता है
खुदरी: इसकी खेती केवल सऊदी अरब में की जाती है
हलावी: ये खजूर (डेट) मेसोपोटामिया से आते हैं
सफवी: इसे सऊदी अरब के मदीना में उगाया जाता है
कलमी: यह मूल रूप से ओमान से है लेकिन इनकी खेती मदीना, सऊदी अरब में की जाती है
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Dates are a popular type of fruit that has been around for a long time. The origin of dates can be traced back to almost 5320 BC. The fruit is a staple item for people in the Middle East and North Africa. Mainly cultivated in these regions, dates are highly beneficial due to the innate composition of macronutrients and many other healthy elements.
The need for dates to be included in your diet will form a long list. Its highly beneficial advantages can be harnessed by introducing it into your diet. In this article, we will be trying to educate you on the benefits dates have on your health and also on the nutritional marvel that it is. We will also be discussing some date recipes which will help you in making dates a part of your diet.
Dates are basically tropical fruits that are grown on date palm trees. It’s scientifically known as Phoenix Dactylifera and is one of the healthiest fruits in the world. Dates are categorized as dry fruits and have been an important part of West Asian heritage.
When considering calories in dates, it’s important to note that they have high natural sugar content The dry fruit version of dates is richer in calories than the fresh fruit. The high-calorie content in dates has led to their popularity as they provide energy throughout the day.
Did you know that date palms are incredibly resilient trees? They possess an amazing ability to survive and thrive in harsh environments. Despite challenging conditions like extreme heat, aridity, and limited water availability, date palms have adapted to these circumstances and can still produce their delicious and nutritious fruits. It’s truly fascinating how nature equips these trees to flourish even in the most adverse of circumstances!
Dr. Siddharth Gupta, MD
The high nutrient content of the fruit contributes to its highly beneficial properties. The need for a comprehensive fruit diet cannot be fulfilled without the inclusion of dates. In the below section, we will be discussing the various benefits that dates can have on your health.
The nutrition data of dates are really off the charts. The fruits are packed with a lot of essential vitamins and other nutrients that can be extremely helpful to your overall health. When it comes to dates nutrition, their high fiber and carbohydrate content undoubtedly make them one of the healthiest dry fruits.
Nutritional Value per 100g of dates:
Calories – 270-310
Protein – 5.1 g
Total Fat – 0.4 g
Sodium – 2 mg
Potassium – 656 mg
Carbohydrates (dietary fibers and sugar) – 75 g
Antioxidants – 80400 micromol
* These values may differ from variant to variant.
Dates have a high energy content, with 100g of dates containing about 314 kilocalories of energy, making them a great source of energy boost. While much of this energy is in the form of sugars (like fructose and glucose), it has ample amounts of fibre and a low glycemic index. This means that 2-3 dates at a time are a safe source of low-fat energy even for diabetics. This is one of the best benefits of eating dates, contributing to weight management and helping in blood sugar regulation.
The fibre content in dates fruit is extremely high, this can be highly beneficial to people who are suffering from health issues caused due to irregular bowel movements. In a study conducted on a group of 21 test subjects, the results showed that dates helped in regular bowel movements for the group who consumed it daily for a week. The group who did not consume dates faced irregular bowel movements. It was also noticed that the concentration of ammonia in the stool was also significantly reduced when dates were consumed regularly. Therefore, it can be conclusively said that the date’s benefits on your overall diet is unparalleled. They can aid your digestive health and help you lead a healthy life.
Antioxidants are basically compounds that inhibit the process of oxidation and thereby eliminate the dangerous free radicals that can cause a lot of harm to your cells. Oxidation can be very dangerous as it can be very harmful to the structural and genetic integrity of your cells.
Dates are known for their high concentration of antioxidants. When compared to other dried fruits in the same category, dates top the chart with the highest concentration of antioxidants. The need for antioxidants in your daily diet cannot be stressed more. Dates are rich in antioxidants including:
Inflammatory cytokines such as Interleukin can be extremely dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease. The presence of inflammatory markers is never a good sign for your neural health and therefore it is to be considered with extreme care.
The regular use of dates has been found to be beneficial in reducing the IL-6 levels and thereby helping in reducing the risk of developing brain degenerative conditions such as Alzheimer’s. An in-vivo study on mice has also shown that the inclusion of date palm in the feed leads to the reduction of amyloid beta-protein activity which can reduce the production of plaques that can harm the brain. Plaques are highly dangerous and can lead to cell death causing severe conditions such as Alzheimer’s.
The study also showed that consuming dates reduces issues related to anxiety disorder and also helps in boosting memory and learning. The effects regular consumption of dates can have on your neural health is manifold. Besides preventing degenerative diseases such as Alzheimer’s they can also help in the overall improvement of your brain.
Eating dates benefits for women as it increases the likelihood of natural labor, reducing the complications associated with cesarean deliveries. Studies suggest that incorporating dates into a pregnant woman’s diet can help lower the pressure during childbirth, thanks to specific compounds in dates that mimic oxytocin, facilitating healthy contractions. Additionally, the high tannin content in dates aids in the labor process, making it smoother and more comfortable for women. These date benefits in pregnancy make them a valuable addition to a pregnancy diet.
Did You Know?
In-depth studies about dates revealed that the presence of a compound called beta D-glucan in dates is very advantageous in promoting an anti-tumor activity within the body. The high concentration of antioxidants in dates also helps in reducing the activities of free radicals (elements that can cause cancer) and thereby reduces the chances of cancer from happening. The daily consumption of dates can significantly reduce the risk of cancer and the occurrence of benign tumors too.
Bacterial infections can sometimes be deadly and can also cost a lot to treat. In the current medical scenario, almost all microbial infections are treated with the help of antibiotics which is an expensive way of treatment and also comes with a baggage of side effects. Substituting antibiotics with natural products can be both a physically and financially sound decision. A study conducted using extracts from the pits and leaves of date revealed that it had active resistance against certain harmful bacteria. It was found that dates can be beneficial against deadly microbes such as E. coli and pneumonia.
Diabetes Mellitus is one of the most common diseases around the world. Diabetes is treated using synthetic medicines with a combination of several oral medicines and insulin supplementation.
Dates have the ability to increase the production of insulin and also have several properties that can help reduce the rate of absorption of glucose from the intestine. This can help a lot in reducing the risk that is posed by diabetes. The reduction of glucose absorption will inevitably reduce blood glucose levels that are beneficial for people suffering from diabetes. The exact procedure of how dates help in reducing the effects of diabetes is still being researched upon.
Inflammation is a reactive mechanism of the human body that helps fight against several diseases, trauma, and infections. The regulation of inflammatory agents plays a crucial role in maintaining the overall health of the patient.
Compounds in dates known as phenolics and flavonoids are effective in reducing inflammation within the body. There are proofs from conclusive studies that show that the extracts from date leaves can be used as an effective anti-inflammatory drug.
Dates have various properties that can help your kidneys stay healthy in difficult circumstances. In a study conducted on Ajwa, a type of date that is mainly found in West Asia, it was found that the fruit can actively reduce the lesions caused by nephrological disorders. Date extracts can also help reduce excess plasma and creatinine in the kidney that improves the overall health of kidneys.
There are various vitamins and minerals present in the fruit which can help in improving the sperm count and also in increasing the sexual libido in the person. Dates benefit for sex, as the presence of flavonoids and various amino acids in dates makes sure that the sexual performance of the male is fulfilled with enough energy. The microelements that are constituents of date palm such as estrone and sterols can help improve male fertility by a huge margin. Date pollen extracts are also studied widely for their positive effects on male sperm motility and count.
Dates offer a range of vitamins and minerals that provide notable benefits for men’s sexual health. Dates benefit for men, particularly in terms of sexual performance and libido, as they contain flavonoids and various amino acids that enhance male energy and satisfaction. Additionally, the microelements found in date palms, including estrone and sterols, significantly contribute to improved male fertility. Studies also focus on the positive effects of date pollen extracts on sperm motility and count, underscoring the valuable dates benefit for men’s sexual well-being.
Want to know what are dates rich in? Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper. These micronutrients help in the development of your bone health. Dates can be one of the most important supplements to your diet if you are suffering from bone problems. The micronutrients in dates are also highly effective in treating bone conditions such as osteoporosis. So, it’s highly advisable that you include dates as a part of your diet for healthier bones.
The nervous system is basically the communication network that keeps your body functioning. Neurological problems are highly dangerous as they can affect multiple parts of the body at the same time.
Dates are rich in nutrients such as potassium which is very beneficial for your neurological health. Foods that are high in potassium make the communication between nerve cells easier. The low amount of sodium in dates also reduces the chances of hypertension which in turn will help keep your nerves safe from increased blood pressure.
Dates are a very good alternative to harmful chemicals found in skincare products. The high concentration of vitamin C and vitamin D in dates ensures that your skin receives all the nourishment required for healthy glowing skin. Vitamin C & D work for the improvement of your skin’s elasticity which is very hard to maintain as you age.
The nutrients present in dates, with the added benefit for skin, are also helpful in preventing faster ageing and help you look young for a longer period of time. Dates are also useful in maintaining a healthy balance of melanin in your skin by reducing the chances of it being deposited in various locations.
Dates are a very good substitute to many over-the-counter medications that claim to stop hair fall. Dates benefit for hair is well-known, as they are extremely rich in iron, which makes them extremely beneficial for your hair. The increased iron content in dates ensures that the blood flow remains strong and the scalp gets the nourishment it deserves. The increased flow of oxygen to your scalp will facilitate the growth of new hair and also reduce the rate of hair fall by a great margin.
Most millennials today miss a lot of productivity due to drinking the prior day. There are various products out there that are beneficial to heal the problems associated with alcohol-induced hangovers. Although not conclusively proved, there are many cases in which soaked dates has helped reduce the effects of inebriation and hangovers.
For better results, it is advised that the date is peeled gently and soaked in water and has to be consumed the following morning. There are also known cases in many tribal communities where date palm extracts are added to beer to reduce the intoxicating effect it has. Taking a couple of dates after the party night can get you up and running for the following days.
Dates can provide you with a great dose of Vitamin requirement for your body. It is a great alternative to Vitamin supplements. Dried or fresh dates are both very good sources of vitamins including B1, B2, B3, and B5. These are all essential vitamins that are required to maintain the optimum health of your body. The need for vitamins can be easily met by including a sufficient amount of dates in your daily diet.
The major cause of night blindness is long-term deprivation of vitamin A. Dates are rich in vitamin A and regular consumption of it can ensure that you do not get affected by night blindness in the long run. The use of dates to cure night blindness is recorded in the history of West Asian countries. Date palms are one of the oldest natural medicines that is recommended to heal problems arising out of vitamin A deficiency.
The high content of fructose in dates provides a caramel-like sweetness in the fruit. Substituting white sugar with dates that are turned into a paste can make your meal sweet as well as healthy at the same time. So, reduce the use of white sugar and introduce some date paste into your diet to reduce the consumption of processed sugar.
Versatility in food, basically means that it can be used in preparing a wide variety of recipes. Even though dates are mostly consumed in their fresh or dried formats, they have an excellent quality of blending with multiple recipes. Dates are widely used in the preparation of baked and sweet products due to their greasy and sticky nature.
The versatility of dates, with the added benefit of fiber in dates, makes them very easily consumable, even by people who might not like the flavor. Dates can incessantly blend with baked goods and provide a sufficient amount of nutrition that is required for a healthy lifestyle. You can enjoy all the goodness of dates without even realizing you are consuming dates, this is a boon for many mothers as they try to introduce their kids to healthy diets.
In some studies, consuming dates regularly is compared with taking iron supplements as a treatment for anemia. The results showed that dates can in fact be used to decrease anaemia by increasing the iron content in haemoglobin. This is interesting because dates aren’t very high in iron (between 0.24mg and 3mg per 100g), yet they showed comparable results against iron supplements. This may help solve a problem with taking iron supplements regularly for anemia since these supplements tend to cause constipation. While this is not one of the generalized health benefits of dates, it does go to show that this superfood can be surprisingly useful.
Fascinating fact: Dates have been a dietary staple for over 5,000 years in the Middle East and North Africa, providing essential nutrition and sustenance to communities in arid regions. These ancient fruits have played a vital role in ensuring food security and nourishment in challenging environments.
Dates are extremely nutritious and are packed with multiple benefits as you have read in the above sections. Not all dates look and taste the same. There are various varieties of this fruit that can be found across the globe. These varieties are all beneficial and differ mostly due to the country of origin.
Most people believe that dates can be only consumed in the format it comes to the stores. These people are the ones who are truly unlucky to miss out on the endless possibilities that come from the versatile nature of dates. In the below section, we will show you the magic dates can bring to your diet when used correctly.
Making a smoothie for breakfast is one of the easiest things to do. It adds enough nutrition to the body to get through the morning.
It’s quite easy to prepare this smoothie, you just need to add all the ingredients into a blender and blend at high speed. Once it’s smooth, take it out and serve it in two large glasses, and sprinkle with cinnamon on top.
An oatmeal breakfast can keep you up and running for a considerable amount of time. Introduce a little date to it and you have a superfood on your plate.
Ingredients:
Caramel candies are always a delight. Mix it with the nutrition and the excellent taste of Tahini dates and you have a healthy candy to munch on.
Oranges are an excellent source of a bunch of natural vitamins. Combine it with dates and you have a highly nutritious drink that is extremely tasty.
Date syrup is an excellent alternative for artificial sweeteners like white sugar. If you are suffering from health issues like type 2 diabetes and still have a craving for sweet food, replacing sweet with date syrup can be very beneficial. Date syrup when concentrated can be used in any sort of preparation.
Dates are highly beneficial for overall use. If you are seeking to reduce the number of health issues you encounter due to the lack of nutrients present in your diet, dates are the one thing that you cannot choose to ignore from your daily diet. Experiment using the above recipes to create an appetite for dates and improve your overall health.
This vegan bread is a healthy date snack and a flavorful breakfast choice. Thanks to the dates, this bread has a hint of sweetness and can serve to be the perfect appetizer with dates for people who do not enjoy consuming sweetened food.
Also Read: What Causes Low Creatinine: Medical Experts Weigh In
Dates are natural fruits that are high in fructose and sugar, these elements are known to keep you fat. Yet, when consumed in moderation dates can help you in losing weight due to their high calorie and nutrition content which can reduce your craving for fatty foods. But if you overeat dates it can definitely make you put on a little more weight.
Replacing dates with other artificial sweetening agents can help in reducing the blood sugar level. Glycemic foods are the main reason for the increase in blood sugar and using dates can help in reducing the intake of glycemic foods that are low on the glycemic count will obviously help you maintain a healthy blood sugar level.
All dates are good for your health, however, some varieties top the chart due to their yummy taste and high nutritional value. Medjool dates are said to be the most healthy by many, however, this will solely be dependant upon your taste for the dates.
Dry dates are very hard to touch and need to be soaked in water for up to 5 hours to turn soft. You can then remove the seed easily and consume the pulp. Do not throw away the water yet as it gets infused with various nutrients and drinking it will ease digestion and constipation.
Dates are high in calories and one must consume it in moderation. Eating too much of dates can cause stomach pain, bloating, diarrhea and skin rash.
Dates at room temperature can last up to 3 months. When you keep them in the fridge, they retain quality and stay good for 6 and 12 months. If your dates are of the softer varieties, their shelf life will be shorter than those of the drier ones. For even longer storage,It is advised to always freeze the fruits to keep them good for longer.
Dates can contribute to weight gain when consumed in excess due to their natural sugar content, but when eaten in moderation as part of a balanced diet, they are a healthy snack and unlikely to cause significant weight gain.
Dates have a high natural sugar content and can cause a rapid increase in blood sugar levels if consumed in large quantities.It’s important for individuals with diabetes or those concerned about blood sugar levels to consult with a healthcare professional
Dates are typically not known to cause acidity for most individuals. However, in some cases, people with a sensitive stomach or acid reflux issues may experience discomfort if they consume dates in excess. It’s important consulting with a healthcare professional. who can provide personalized advice on dietary choices for those with specific digestive concerns.
Yes, dates can be beneficial for relieving constipation. They are high in dietary fiber, which can help soften stools and promote regular bowel movements when consumed as part of a balanced diet.
Dates are a good source of iron, which is essential for hemoglobin production. Including dates in your diet, along with other iron-rich foods, can contribute to maintaining or increasing hemoglobin levels, especially if you have an iron deficiency.
Yes, dates can be beneficial for regular bowel movements. They are rich in dietary fiber, which can help prevent constipation and promote healthy digestion when consumed as part of a balanced diet
Dates are often considered an aphrodisiac due to their potential to improve sexual performance. The nutrients in dates may have a positive impact on sexual health, but it’s crucial to consult a healthcare professional for personalized advice on such matters
Dates are not recommended for diabetics because they have a high natural sugar content, which can cause rapid spikes in blood sugar levels. Diabetics should consume such high-sugar fruits sparingly and under the guidance of a healthcare professional while closely monitoring their blood sugar levels.
Yes, dates are a type of fruit. They come from the date palm tree and are known for their sweet, chewy flesh and high nutritional value.
There is no scientific evidence to support the claim that eating dates can induce periods. Menstruation is a complex biological process influenced by hormones, and diet alone is unlikely to trigger or alter the menstrual cycle. If you have concerns about your menstrual cycle, it’s best to consult a healthcare professional for guidance.
Yes, dates can go bad if not stored properly. They have a limited shelf life, and factors like moisture and temperature can affect their quality. It’s essential to store them in a cool, dry place to extend their freshness.
Yes, dates are considered healthy as they are a good source of essential nutrients such as fiber, vitamins, and minerals. They can provide energy, aid digestion, and offer various health benefits when consumed in moderation as part of a balanced diet.
Dates can be given to dogs in moderation as a treat due to their natural sweetness and nutrient content, which includes fiber and vitamins. However, overconsumption can lead to digestive issues or weight gain, so it’s essential to offer dates sparingly and consult a veterinarian if you have concerns about your dog’s diet.
Yes, dates can be safe for babies when introduced in age-appropriate portions and as part of a balanced diet. They offer natural sweetness, dietary fiber, and essential nutrients. However, always consult with a pediatrician before introducing any new food to your baby’s diet to ensure it is suitable for their specific needs and developmental stage.
Yes, dates can be good for you. They are a natural source of dietary fiber, essential vitamins, and minerals. However, it’s important to consume them in moderation as they are calorie-dense due to their natural sugars.
Dates are good for several reasons. They are a natural source of dietary fiber, which aids in digestion, and they provide essential vitamins and minerals like potassium and magnesium. Additionally, dates can serve as a healthy, natural sweetener in various dishes and snacks.
Dates are the fruit of the date palm tree, primarily composed of carbohydrates, including natural sugars like glucose and fructose. They also contain dietary fiber, vitamins (such as vitamin B6 and vitamin K), and minerals like potassium, magnesium, and iron. These components make dates a nutritious and energy-rich food.
Dates can be eaten in various ways. You can enjoy them fresh by simply removing the pit and consuming the sweet flesh. They are also used in baking, smoothies, and as a natural sweetener in recipes. Stuffed dates with nuts or cheese are popular snacks, and dates are often added to salads or oatmeal for extra flavor and nutrition.
Dates contain a high sugar content, primarily in the form of natural sugars like glucose and fructose. On average, a single pitted Medjool date has around 16 grams of sugar, making them a sweet and energy-rich fruit.
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