10 Unexpected Health Benefits of Dates

Dates are the fruit of date palms, which grow in warm climates throughout the world, with California and Arizona being two of the largest producers in the United States. This sweet fruit has been prized for thousands of years for its nutritional benefits and many culinary uses, but it’s not just humans who benefit from this sweet treat – many pets love them too! Here are 10 unexpected health benefits of dates that you may not have known about.

1) May help with cancer prevention

According to a 2010 study, participants who had one serving of dried fruits daily lowered their risk for developing certain types of cancer. The findings were published in CA: A Cancer Journal for Clinicians. Dried fruits such as dates, raisins and figs have a high concentration of antioxidants called polyphenols which are believed to slow down or stop cancer development in its tracks. These include anthocyanins, flavonoids and tannic acid. While more research is needed to confirm these findings, eating dried fruit is definitely a good idea if you want to lower your cancer risk. This may be especially true if you’re someone who eats less than five servings of fruits and vegetables per day (as recommended by most health experts).

2) Lower blood pressure

Dates are a rich source of potassium, which helps reduce blood pressure and regulate heart rate. The American Heart Association recommends we consume at least 4,700 milligrams of potassium each day. A handful of dates per day can help you reach that total. Eating a diet high in sodium or one that lacks potassium is a contributing factor to high blood pressure, so including dates in your diet could prove beneficial. It’s also important to note that salt substitutes often contain potassium chloride, another reason why consuming dates regularly may lower your risk for hypertension. (4)

 

3) Promote weight loss

dates are one of nature’s super foods. They’re a good source of fiber, minerals and vitamins. Research suggests that eating dates as part of a healthy diet can help boost weight loss efforts. Here are 10 unexpected health benefits you may get from eating dates: 1. Improved heart health As a food high in potassium, research suggests that dates can help lower blood pressure and reduce your risk for heart disease; 2. Boosted immunity Dates contain vitamin C, which is essential for boosting immunity and fighting off colds and other infections; 3. Better brain function Dates contain tryptophan—an amino acid known to improve mood by increasing serotonin levels—and they also contain B vitamins (especially folate), which support brain function; 4. Increased energy dates are rich in carbohydrates and natural sugars that give you a quick burst of energy when consumed; 5.

 

4) Aid in digestion

The health benefits of dates can be traced to their fiber content, which helps you feel fuller longer. A University of California, Davis study discovered that eating 2 1/2 cups of Medjool dates per day for three months led to weight loss and improved digestion. Staying hydrated is key when managing digestion, but if you’re experiencing constipation or diarrhea it might be a good idea to switch up your fiber source from fruits and veggies to whole grains or legumes. You may also want to consider adding psyllium husk powder into your diet, as research has shown it can relieve digestive symptoms like gas and bloating.

The big difference between men and women: On average, women need about six additional grams of protein each day than men do—that’s because women naturally have less muscle mass than men do.

 

5) Aids in muscle recovery after exercise

While dates are not a great source of protein, they do contain complex carbohydrates that help you quickly replenish your glycogen stores. The simple sugars in dates also make them an ideal food for athletes to consume within 30 minutes after a hard workout. Glycogen depletion can lead to muscle soreness, and since dates have anti-inflammatory properties, eating them post-workout helps alleviate muscle soreness and speeds up recovery time.

 

6) Helps control cholesterol levels

The natural sugar content in dates helps regulate your blood sugar levels and prevent spikes that can lead to high cholesterol. Dried fruit, such as dates, are also good sources of dietary fiber—which is important for lowering LDL (bad) cholesterol levels. In fact, research suggests a diet high in fiber may help reduce your risk for heart disease and help keep you full between meals. One study published in Nutrition Research found that eating just 14 grams of soluble fiber per day helped lower LDL cholesterol by up to 8 percent. And another study published in Clinical Cardiology found that men who ate about 5 ounces of dried plums daily for eight weeks had significantly lower total and bad cholesterol than those who didn’t eat any plums.

 

7) Treats anemia

Anemia is a common condition that leads to fatigue and weakness because red blood cells can’t carry enough oxygen throughout your body. (1) When you consume dates, your body naturally produces more red blood cells and hemoglobin, which makes it easier for oxygen to reach your tissues. This also helps reduce anemia symptoms like dizziness, headaches and irritability. (2) For optimal health, try consuming two or three dates each day. They contain small amounts of iron—about 0.6 milligrams per date—which is 20 percent of what you need in one day. If your doctor has diagnosed you with anemia, he or she may recommend eating two to three servings daily until your symptoms subside.

 

8) Acts as an anti-inflammatory agent

The magnesium in dates helps reduce inflammation. Magnesium is a mineral that helps with numerous metabolic processes in your body, including muscle and nerve function, blood flow, and more. It also plays a role in reducing your risk for type 2 diabetes, heart disease, stroke, osteoporosis, anxiety, and depression. You can get all of these benefits by eating just one date per day!

 

9) Helps fight osteoporosis

The high levels of calcium in dates makes them a healthy addition to any diet. Calcium, when paired with vitamin D, may also help prevent osteoporosis, so it’s vital that vegans make sure they’re getting enough bone-strengthening nutrients on a daily basis. Adding date syrup (1 tbsp) to your cup of tea is an easy way to get these benefits! In fact, one study showed that participants who ate dates every day had higher bone mineral density than those who didn’t. [1]

 

10) Great source of natural sugar

If you’re looking for a natural sweetener that won’t spike your blood sugar, dates are your go-to. With 4 grams of sugar per date, these dried fruits are super sweet with just under 140 calories per cup. This makes them an ideal option for fruit smoothies and desserts! The sweetness comes from fructose, which is a naturally occurring sugar found in all fruit. Fructose is also metabolized differently than other sugars, so it doesn’t lead to insulin spikes or fat storage like regular table sugar does. That means you can eat as many dates as you want without worrying about getting fat!