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Date - A Complete Diet


Feeling exhausted, week, hungry or just want to munch something healthy then in all these situations you can have few dates. Eating dates can make you feel strong and energetic. Dates are counted among both nuts and fruits. The incredible fact about dates is that they are found in many varieties. Dates are known to give instant energy and strength to the body as it is loaded with natural glucose. Fiber-rich dates have many secrets to health as well as taste. Through this article I will tell you about many such benefits of dates.

What are the Nutritional Values of Dates?
Dates are complete diet as it is enriched with almost all the nutrients which are necessary for a healthy body. Dates are rich in almost 26 different minerals and vitamins such as calcium, potassium, protein, manganese, magnesium, phosphorus, zinc, vitamin-B6, A and K. Also, dates contain carbohydrates, iron, good fats, dietary fiber and fatty acids. All these nutrients protect our body from several diseases.

Benefits of Eating Dates
1. Good for Heart Health

To maintain the health of your heart, start consuming a handful of dates every day. The antioxidant properties present in dates help remove cholesterol from arteries and veins. Dates can prevent Atherosclerosis, that is, the hardening of the arteries also doesn’t let plaque or cholesterol to deposit.

2. Strengthen Bones 
Dates are a good source of magnesium, selenium, copper, and manganese. All these nutrients help in strengthening the bones as well as in removing the troubles associated with them. In addition, dates are also rich in vitamin-K, which helps to thicken blood and metabolize bones. According to a report by North Dakota State University, dates also contain boron, a mineral that is very beneficial for bones.

3. Regulates Blood Pressure
Dates help to control blood pressure levels, as it contains plenty of potassium and minerals. About 25 grams of dates contain about 180 mg of potassium, which is much higher than other fruits. Kidney stones can also be washed out from the body by the consumption of correct amount of dates. According to a report by Harvard Medical School, dates should also be included in our daily diet to control high blood pressure. It can be used daily because of the potassium, magnesium and fiber found in dates. The magnesium present in dates also relaxes the muscles of your heart and blood vessels.

4. Instant Energy Booster 
Dates are extremely rich in taste and high nutritional values, so it provides you instant energy. The daily intake of dates will keep your body active and energetic. It provides sufficient power to the body while doing mental or physical work which will help us in not getting exhausted or tired at the end of the day. After eating dates the energy is generated in the body which can be transmitted throughout the body in the form of, fructose and glucose.

5. Reduce Inflammation
Dates also contain such ingredients that fight with pain and inflammation. Dates contain significant amount of magnesium, which is quite important for developing the immune system. Thus regular consumption of dates will make our body strong enough to combat with different infections.

6. Enhance Sex Drive
Dates are also considered very well for enhancing sex drive and sexual health in a natural way. This is because 23 types of amino acids and proteins are found in the dates, which are necessary for maintaining the sex hormones in the body. Natural amino acids and proteins play a vital role in improving sexual health. According to an Indian study, dates are also effective in increasing the fertility power of man and woman. Dates are used in many Unani medicines to relieve sexual problems and disorders.

7. Excellent for Pregnant Women
Dates are absolutely safe and beneficial for both mother and child. The fructose sugar present in dates gives energy without altering the blood sugar levels in mother’s body. During pregnancy, the woman needs extra calories, which can be easily fulfilled by eating dates. At the same time, the fiber present in dates also works to reduce hemorrhoids during pregnancy. 

8. Build Strong Immune System
Nutritious diet is the only way to keep your body and immune system strong. Therefore, the amount of protein, iron and other vitamins in food is necessary. Protein strengthens the muscles as well as strengthens the immune system. In such situation it is considered helpful to consume dates. Dates also have antibacterial properties, which protect our body from many diseases. It has the ability to fight even a deadly disease like cancer.  

9. Relieve Constipation
Date pulp is very helpful in treating constipation. It also has the properties of balancing gastrointestinal infections. According to University Rochester Medical Center, mostly constipation occurs due to lack of fiber in the food. During constipation, dates are effective in correcting the imbalance in the mineral levels of our body, as it contains a lot of fiber. Eating about 35 grams of fiber daily makes your stool easy to pass and there is no hindrance in the digestive process too. At the same time, the fiber present in dates also helps in preventing stomach cancer.

10. Decrease Blood Cholesterol
Cholesterol can also be controlled by eating dates. An Israeli study reported that if a healthy person consumes dates daily, cholesterol levels and oxidative stress can effectively reduced. Dates are high in potassium, which also helps in melting harmful cholesterol which gets deposited on the walls of arteries.

11. Cures Diarrhea
It is important to choose the right food during diarrhea. According to a research by Columbia University Medical Center, what we eat in diarrhea can sometimes elevate diarrhea rather discontinuing it. This report states that potassium would be very good at relieving diarrhea. 

12. Improves Brain Power
Dates are very effective in protecting the brain from stress and anxiety. Its regular intake can protect you from neurodegenerative diseases. Neurodegenerative diseases are those in which the nervous system of the brain gets affected due to some internal or external factors. Dates not only provide strength to the brain but it also helps in repairing the damaged neurons and nerve cells. Beside dates are also found beneficial in enhancing memory. According to one study, dates have the potential to reduce the effects of Alzheimer's too. According to a scientific study, dates can be helpful in preventing inflammation of the brain.

13. Prevent Colon Cancer
Colon cancer can be fatal. According to a scientific study, the ingredients found in dates help to prevent colon cancer. Polyphenols are found in dates which can effectively prevent colon cancer. In addition, the fiber found in dates is also helpful in fighting stomach cancer and relieving constipation. At the same time, consuming different types of dates also produces good bacteria in our intestine, which helps in keeping the stomach healthy.

14. Aids Healthy Weight
If you are thin enough, you can increase your weight by eating dates on every day basis. Soon you will observe a healthy gain in your muscles and weight. 

15. Prevents Drug Addiction
Dates are also used to reduce intoxication. In some parts of northern Nigeria, it is believed that dates were mixed with black pepper in homegrown beer, so that the beer became less intoxicating (38).

16. Reduce Night Blindness
Vitamin-A deficiency is the leading cause of night blindness. As dates are rich in vitamin-A it can also be used to reduce the effect of night blindness.

17. Heal Piles
Hemorrhoids can occur if you have constipation problems. As we have mentioned earlier in this article, dates have enough fiber. Therefore, its intake can reduce the problem of hemorrhoids to a great extent.

18. Develop Strong Muscles
Date is considered a high carbohydrate fruit, due to which it can help in muscle development. Dates are a huge source of carbohydrate thus it is very helpful in muscle development.

19. Reduce Belly Fat
If you are troubled from your obesity, then include dates in your daily diet. Dates are rich in fiber and the inclusion of fiber in the diet reduces appetite and reduces the desire to eat something frequently. Dates are sweet in taste and you can consume them easily. Weight gain can also lead to heart related diseases. In such case, regular intake of dates can keep your weight under control, as it contains plenty of fiber. When weight is controlled, you are protected from many diseases.

20. Boost Blood Hemoglobin
Iron deficiency in the body causes lack of hemoglobin which hence results in a medical condition called anaemia. Anaemia leads to many health disorders as this situation occurs due to lack of blood in the body. To avoid this fatal problem, you should consume dates regularly, because there is a lot of Iron in it and Iron is the key mineral which forms hemoglobin and blood. Therefore, dates can be used to relieve complaints of anemia.

21. Treats Intestinal Disorders
Date has lot of fiber contents in it which has a very positive effect on our intestines and digestive system. The fibers and polyphenols present in it prevent bacteria from spreading in the intestines and help to keep the intestines healthy. 

22. Keeps Skin Healthy
Vitamin-C and D are also found in plenty in dates. Therefore, it helps to keep the skin healthy. Date is also rich in anti-aging elements. Dates seed extract contains phytohormone which acts like an anti-aging element. This extract works to relieve wrinkles and fine lines.

23. Maintain Hair health
Date is also very beneficial for keeping hair healthy. Being rich in iron, dates can promote blood circulation in the scalp, which helps in hair growth. Also, the vitamin-E present in it can be very helpful for the growth of long hair. At the same time, regular intake of dates is believed to prevent hair greying.

9 Ways to Consume dates
1. Date Mix Trail
Use dates as a healthy snack. Remove the date seed and include it with other nuts such as almond and cashew nut and have it at the snack time.

2. Date with Cereals
Add some chopped dates in your breakfast cereal. This will make your breakfast more tasty and nutritious.

3. Dates with Ice Cream
Chop and serve dates with frozen vanilla curd.

4. Date Juice 
Make a date juice by soaking it in water and then blend it in a liquid form, garnish it with chopped assorted nuts. 

5. Date Shake
Dates can also be used in milk shake. Blend few soft dates with milk and garnish with pistachios. 

6. Date Dessert
For making date dessert, cook the dates with milk till it soften then puree it and further cook to evaporate all the moisture. Once it dries and collects together, then spread it on a greasy plate and cut it in squares. Garnish with chopped nuts.

7. Sticky Date Brownies 
Make sticky date brownies, by adding flour, egg, baking powder, powdered sugar, vanilla essence in chopped dates, mix it well and bake it for half an hour. Let it cool and dust with icing sugar.

8. Nutty Date Cookies
You can even make nutty date cookies by mixing flour, powdered sugar, yeast, milk, eggs, and pinch of salt, nuts and chopped dates together. Make soft dough and keep it aside for few hours in a warm place. Make small balls, arrange in a greased baking tray and bake for 20 to 25 minutes.

9. Date Pudding
Soak and blend some white rice and cook it with milk and cinnamon powder till it softens and become thick in consistency. Let it cool, and then mix lots of chopped dates. If required add little bit honey to get a required sweetness. Garnish with chopped nuts and a pinch of cinnamon powder.


Hope you like this article. If you know about more such wonderful benefits of eating dates and any other way to consume dates then please write me in the comment box. Share your queries and suggestion with me and also subscribe for latest updates.

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