Dates are a sweet fruit that is rich in many important nutrients, such as vitamins, minerals. And dietary fiber, which are believed to have antioxidant properties, prevent cancer, and treat certain diseases.
Dates are small fruits, with one fruit weighing about 7.5 grams. 100 grams of dates provide 314 calories and provide 10 essential minerals for the body, such as selenium, copper, potassium, magnesium, etc.. In an amount greater than 15 percent of the recommended daily intake. As well as other important nutrients such as B vitamins, vitamin C, iron, and dietary fiber.
In addition, dates are rich in antioxidants such as polyphenols, which are believed to help prevent health problems. And illnesses caused by the deterioration of the body, such as preventing cells and tissues. From being damaged by free radicals and inhibiting the work of enzymes that cause cancer, etc.
Nutrients in Dates
Vitamins and minerals
- Iron: In addition to potassium, dates are a good source of iron, which is essential for the formation of red blood cells, which carry oxygen to the body’s cells. Four dates provide about 11 percent of the recommended daily intake.
- Vitamins : Dates are rich in vitamins that are beneficial to the body, including vitamin B3 that helps control the nervous system and digestive system to function normally, as well as helping to nourish the skin to be healthy, vitamin B6 that helps develop the brain, strengthens the nervous system and immune system, and vitamin A that helps to nourish the eyes, strengthens the health of the skin and mucous membranes, and also helps in the growth of cells in the body.
Dietary fiber
Dietary fiber helps to facilitate bowel movements by increasing the bulk of the stool, preventing constipation and helping to soften the stool so it can move easily through the intestines. In addition, dietary fiber helps to reduce cholesterol levels in the blood, helps to control blood sugar levels and helps with weight loss because foods high in dietary fiber help you feel full longer. The recommended amount of dietary fiber consumed is 25 grams / day.
However, the dietary fiber requirements of each person vary depending on gender and age. Eating four dates provides 6.4 grams of dietary fiber, which is 21 percent of the recommended daily intake for men and 30 percent for women.
Antioxidants
Dates are rich in antioxidants that help protect cells and tissues in the body from damage, which may help prevent cardiovascular disease and cancer. A study on the antioxidant effectiveness of dates found that dates contain a high amount of antioxidants, especially polyphenols, compared to other dried fruits. In addition, one study indicated that dates are an important food source of antioxidants. Eating fresh, ripe dates provides the most benefits to the body than eating dried dates.
Do dates really have medicinal properties?
Since dates are a highly nutritious fruit, there is a belief that dates can help treat various diseases and illnesses. However, consumers should study information carefully before consuming dates for health benefits. There is some medical evidence that has been researched about the properties of dates, as follows:
Reduce wrinkles
As we age, the efficiency of skin cell division decreases, causing the dermis to become thinner, the skin structure to become weak, the skin begins to sag, loses its ability to retain moisture and produces less oil, which causes wrinkles. Dates are rich in phytohormones, which are effective in fighting wrinkles. There is scientific evidence to show that date extract may help reduce wrinkles on the face.
In a study, 10 healthy female volunteers aged 46 to 58 applied a cream containing 5 percent date pulp to the eye area twice daily for five weeks. Compared to a cream containing no dates. 60 percent of the participants experienced a reduction in the appearance of fine lines and wrinkles. Analysis of the results showed that the cream containing dates was effective in reducing wrinkles by 27.6 percent and deep wrinkles by 3.52 percent.