Health
benefits of dates
§ Wonderfully delicious, dates
are one of the most popular fruits packed with an impressive list of essential
nutrients, vitamins, and minerals that are required for normal growth,
development and overall well-being.
§ Fresh dates compose of soft,
easily digestible flesh and simple sugars like fructose and dextrose. 100 g of
mejdool dates hold 277 calories. When eaten, they replenish energy and
revitalize the body instantly. For these qualities, they are being served to
break the fast during Ramadan month since ancient times.
§ The fruit is rich in dietary
fiber, which prevents LDL cholesterol absorption in the gut. Additionally,
the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous
membrane from cancer-causing chemicals binding to it in the colon.
§ They contain health
benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins
are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic
(prevent easy bleeding tendencies) properties.
§ They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant
properties and essential for vision. Additionally, it is also required
maintaining healthy mucus membranes and skin. Consumption of natural fruits
rich in vitamin A is known to help protect from lung and oral cavity cancers.
§ They compose antioxidant
flavonoids such as ?-carotene,
lutein, and zea-xanthin. These antioxidants found to have the ability to
protect cells and other structures in the body from harmful effects of
oxygen-free radicals. Thus, eating dates found to offer some protection from
colon, prostate, breast, endometrial, lung, and pancreatic cancers.
§ Zea-xanthin is an important
dietary carotenoid that selectively absorbed into the retinal macula lutea,
where it thought to provide antioxidant and protective light-filtering
functions. It thus offers protection against age-related macular degeneration,
especially in elderly populations.
§ Dates are an excellent source
of iron, carry 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a
component of hemoglobin inside the red blood cells, determines the
oxygen-carrying capacity of the blood.
§ Further, they are an
excellent sources of potassium. 100 g contains 696 mg or 16% of
daily-recommended levels of this electrolyte. Potassium is an important
component of cell and body fluids that help regulate heart rate and blood
pressure. They, thus, offers protection against stroke and coronary heart
diseases.
§ Date fruits are also rich in
minerals like calcium, manganese, copper, and magnesium.
Calcium is an important mineral that is an essential constituent of bone and
teeth, and required by the body for muscle contraction, blood clotting, and
nerve impulse conduction. Manganese is used by the body as a co-factor for the
antioxidant enzyme, superoxide dismutase. Copper is required for the
production of red blood cells. Magnesium is essential for bone growth.
§ Further, the fruit has
moderate levels of B-complex group of vitamins as well as vitamin K. It
contains very good amounts of pyridoxine (vitamin B-6), niacin,
pantothenic acid, and riboflavin. These vitamins are acting as cofactors help
body metabolize carbohydrates, protein, and fats. Vitamin K is essential for
many coagulant factors in the blood as well as in bone metabolism.
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