When you think of dates, you can easily consider the dry ones. However, you can also enjoy fresh dates and get the sweet and savory juiciness and some essential nutritional benefits. Fresh dates add to vegetable salads or a smoothie for a hearty breakfast. You can also fill fresh dates with goat cheese or cream cheese or, for a sweeter option, a little peanut butter or almonds.
Have fresh dates available for nutritious additions to meals and snacks, whether chopped for topping or mixed in the puree. You can also eat them whole.
Rich in fiber
One of health benefits of fresh dates is being rich on fiber. serving of 100 grams of fresh dates or over half a cup provides 6.7 grams of fiber. It is more than 25% of the recommended daily allowance of carbohydrates. According to the University of California, San Francisco, many Americans consume only 15 grams of the recommended 25 to 30 grams of fiber per day. If you are in that group, one serving of dates can bring you very close to your daily minimum.
It has a lot of minerals
Dates also provide essential minerals, including 14 to 20 percent RDA for copper, manganese, magnesium, and potassium. For this reason, fresh dates may be a good choice during the hot summer months or when you lose fluids and electrolytes – such as potassium and magnesium – through sweat. Getting enough copper from foods is essential for energy production and iron metabolism. Manganese plays a vital role in bone health and wound healing.
It has less sugar
Fresh dates also have a lower glycemic index than dried dates, which means they have a much milder effect on your blood sugar levels. It is especially true to replace dried dates with added sugar with fresh dates. If you have diabetes or are sensitive to sugary foods, fresh dates are a good snack. Low glycemic foods also increase positive energy levels and control appetite between meals.
Contains high polyphenols
Polyphenols are antioxidant compounds that can protect the body against inflammation. Dates have more polyphenols than other fruits and vegetables.
Replace empty calorie sweets. Dates can saturate people with sweets and provide essential nutrients such as vitamin B-6 and iron.
High fiber. Just 3 cups of dates provide 12% of a person’s daily fiber needs. Fiber helps a person feel full longer
It is high in potassium. Dates are rich in potassium, which is the body’s electrolyte for heart health. Potassium also helps build muscle and protein in the body.
For a great substitute, people can replace the sugar, chocolate chips, or candy in the recipe with dates to make sure they eat natural sugar instead of refined sugars.
It can be a good source of energy
One of health benefits of fresh dates is being good source of energy. Dates are rich in natural sugars such as glucose, fructose, and sucrose. The high energy can be attributed to this high sugar content. It is estimated that many people worldwide eat low-fat natural dates for a quick afternoon snack when they feel sluggish, often to help boost energy levels, often when at the gym, outdoors, or even on a stretcher. When you exercise at home, you feel tired. A study published in the International Journal of Nutrition and Nutrition shows that dates, rich in essential nutrients, can help you regain your energy instantly.
It can potentially relieve constipation
In traditional Tunisian medicine, dates are used to treat constipation. One serving of 100 grams of dates provides 6.7 grams of dietary fiber. A 2005 study published in the Journal of Agricultural and Food Chemistry also found that these dried fruits had high levels of dietary fiber, especially insoluble fiber. The insoluble fiber in dates may aid in healthy digestion by bulking up stools, and it may also help reduce the symptoms of constipation.
Although these fresh dates are highly nutritious, they should be selected carefully because their surface is so sticky that they absorb various impurities.
Finally, keep in mind that fresh dates are relatively high in sugar and calories, which can help you gain weight and cause other health problems if consumed in excess. Therefore, it is better to keep the consumption balanced and enjoy it as part of a healthy and balanced diet.
Maintaining the health of the nervous system
Maintaining the health of the nervous system is another health benefits of fresh dates. The vitamins in dates make it a booster for the health and function of the nervous system. Potassium is one essential mineral that helps have a healthy and responsive nervous system and improves brain activity speed and alertness. So dates are an excellent food source for the elderly and weakened nervous system and those who want to keep their minds alert and active.
Preventing night blindness The benefits of dates are many, and it is usually used to fight various diseases of the ear, nose, and throat. It has been shown that when palm leaves are crushed and rubbed into a paste around the eyes or when eaten orally, they can reduce the number of times a night has passed. This method is usually used in rural areas where dates are grown as alternative medicine.
Tooth health
Dates contain fluorine, and fluoride is an essential chemical element that prevents tooth decay by removing plaque and strengthening tooth enamel. These qualities help a person to plan for a healthy life.
