Dates… The Miraculous Food from Heaven

Now a days, Dates have become one of the most popular nutritious and delicious dried fruit as they are used to break the fast at Iftar time. Since ancient times, dates were regarded as a favorite food, an energy booster and a power-pack of vitamins and minerals. The date tree has been known as “tree of life” since the beginning of the life. It has served as a source of food, trade and shelter for nomads of hot regions of Middle-East and Africa, from here its cultivation spread to all over the world. You will be surprised to know that its seed can remain dormant for years, and grows again in favorable conditions. As it needs for its growth; a temperature of 100 degree Fahrenheit for 100 days along with plenty of water.

Since dates have very little water content, its shelf life is in years. It has more than 200 varieties that are used as a food supplement and natural sweetener in various dishes. Similarly very few people could be allergic to it and there are no known allergic reactions, dates can be consumed by all age groups.

Various scientific researches have shown its nutritional and health benefits. This blog will give you some information about this amazing dried fruit. It is easily available, affordable and has numerous advantages.

If you take about 100 grams of dates then you have adequate calories along with percentage of daily recommended dose of some vitamins and minerals:

Dates are a source of high fiber content which provides about 6% of daily recommended fiber, it reduces cholesterol, prevents constipation and large gut infection. It overall improves bowel health and prevents cancers; its anti-cancer properties slow down the growth and spread of cancer cells.

Its high potassium is protective against heart disease and stroke by lowering blood pressure. It reduces bad cholesterol and increases good fats in blood causing less fatty plaque formation in blood vessels.

Dates controls infections of liver, skin and joints as it has high levels of disease fighting strong antioxidants such as:

• Carotenoids… protect eyesight and prevents blindness, provides resistance against heart conditions
• Flavonoids…. strong anti-inflammatory, reducing risk of diabetes, memory loss and cancers
• Phenolic acid… prevents cancer and heart disease

It has simple sugars like glucose, fructose and sucrose which are instant energy source, but it has low glycemic index, as for a long duration, moderate blood sugar levels are maintained. Therefore it can regulate blood sugar levels, moreover, high fiber content along with anti-oxidant properties make it favorable for diabetic patients.

The iron contents improve anemic condition, makes skin, hair and nails healthy. Individuals with poor compliance of medicines, vegetarians and malnourished anemic patients can improve their hemoglobin by simply adding it to their daily routine diet.

There are sufficient quantities of vitamin B complex in it, which improve brain health and memory as it prevents plaque formation in brain that causes memory loss in old age.

It has minerals like calcium, potassium, magnesium and phosphorus which make bones strong and  protect it from fractures. Its boron content promotes generalized bone health.

It’s minerals, Selenium is strong anti-cancer and Copper is anti-aging as it controls cell metabolism cell growth and repair.

Its high vitamin A protects eyes, skin and mucous membranes from getting dry, damaged and infected. It protects against night blindness ,which occurs if there is deficiency in Vitamin A.

If taken in larger amounts for long durations, it can induce and shorten natural labor and delivery duration. In puerperium, dates improve milk production.

Remember dates are a very healthy fruit to include in your diet BUT ALWAYS REMEMBER that excess of anything is harmful. Dates have high content of sugar and carbohydrates, if used in excess it will give you extra calories which can cause weight gain. Similarly diabetic patients should use it carefully, in adequate amounts, after doctors permission, as it can make blood sugar control difficult.

Therefore always take it in moderate amounts as a part of a healthy and balanced diet plan to have  its maximum potential health benefits and avoiding problems.

Dr. Ayesha Azam Khan