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Health Benefits of Dates – Promoting Heart, Brain, and Digestive Health

Mike Barrett
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March 5th, 2013
Updated 05/08/2014 at 6:01 pm
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dates 265x165 Health Benefits of Dates Promoting Heart, Brain, and Digestive HealthA product of the date palm and cultivated since approximately 6000 B.C, the date fruit is one of the sweetest fruits around and also happens to come in many different varieties. Although dates can be eaten fresh, the fruit is very often dried, resembling raisins or plums. But whether fresh or dry, the health benefits of dates are still just as plentiful.

Nutritional Content of Dates

If you’re looking for fiber, potassium, or copper, look no further than dates. While dates are rich in many vital nutrients and therefore offer many health benefits, the fruit is so small that you’ll need to consume a larger quantity to intake the necessary amount.

The following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of the fruit.

  • Fiber – 6.7 grams. 27% RDA.
  • Potassium – 696 milligrams. 20% RDA.
  • Copper – 0.4 milligrams. 18% RDA.
  • Manganese – 0.3 milligrams. 15% RDA.
  • Magnesium – 54 milligrams. 14% RDA.
  • Vitamin B6 – 0.2 milligrams. 12% RDA.

Note: Dates are high in sugar content – coming in at a whopping 66.5 grams per 100 gram serving of the fruit. It is recommended to lessen sugar consumption as much as possible, even when the sugar is being consumed from fruit.

Check out the USDA Nutrient Database for a full nutritional profile of dates.

The Known Health Benefits of Dates – What the Date Fruit Has to Offer

Dates aren’t exactly a nutritional powerhouse when compared to some other foods like kiwi or sesame seeds, but the fruit does still offer numerous health benefits along with great taste. Here are some health benefits of dates.

  • 1. Promoting Digestive Health, Relieving Constipation – Fiber is essential for promoting colon health and making for regular bowel movements. The insoluble and soluble fiber found in dates help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Some other benefits relating to fiber and colon health are reduced risks of colitis, colon cancer, and hemorrhoids. (Dates could even be coupled with other home remedies for hemorrhoids.)
  • 3. Anti-Inflammatory – Dates are rich in magnesium – a mineral known for its anti-inflammatory benefits. One study found that “inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.” Further, inflammation in the arterial walls was also reduced with magnesium intake. Based on magnesium’s anti-inflammatory properties and the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.
  • 4. Reduced Blood Pressure – Magnesium has been shown to help lower blood pressure – and again, dates are full of the mineral. Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart and helping to reduce blood pressure.
  • 5. Reduced Stroke Risk – After evaluating 7 studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every every 100 milligrams of magnesium a person consumes per day. The research can be found in the American Journal of Clinical Nutrition.
  • 6. A Healthy Pregnancy and Delivery – Further adding to the health benefits of dates, one study performed by researchers at the University of Science and Technology set out to discover how the date fruit impacted labor parameters and delivery outcomes. After studying 69 women for a year and 1 month, the researchers found that “the consumption of date fruit in the last 4 weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome. The results warrant a randomised controlled trial.”
  • 7. Boosting Brain Health – Some studies, such as one found in JAMA Internal Medicine, found that sufficient vitamin B6 levels are associated with improved brain performance and better test scores.

A Summary of Dates Health Benefits: Dates are Great for:

  • Weight loss
  • Relieving constipation, supporting regular bowel movements
  • Promoting heart health, reducing heart disease risk
  • Diarrhea
  • Iron-deficiency anemia
  • Reducing blood pressure
  • Impotence
  • Promoting respiratory and digestive health
  • Pregnancy deliveries
  • Hemorrhoid prevention
  • Chronic conditions such as arthritis
  • Reducing colitis risk
  • Preventing colon cancer

Remember to share all of the health benefits of dates with your friends and family!

Additional Sources:

NutritionData.Self

Wikipedia

LocalFoods.About

About Mike Barrett:
2.thumbnail Health Benefits of Dates Promoting Heart, Brain, and Digestive Health Google Plus Profile |Mike is the co-founder, editor, and researcher behind Natural Society. Studying the work of top natural health activists, and writing special reports for top 10 alternative health websites, Mike has written hundreds of articles and pages on how to obtain optimum wellness through natural health.

From around the web:

  • Trav

    Ahh yea but be careful of anything from China as it is incredibly polluted. Stick to dates from Australia, this is in the Southern hemisphere away from Fukushima.

  • Trav

    hurdurrr

  • Clare Donegan

    I think you need “edicating”

  • Chame Lion

    who called her from below? the baby?

    • Karim

      Jesus Christ at his birth

      • Lucifer

        Shit up

  • Om Livin’

    thanks for this article! I am linking it to my energy ball post!! :) (http://mcdeavdesigns.com/OmLivin/valentines-energy-balls …should be live in the next hour! :D

  • Gbolahan

    Dates for sale!

    contact Gbolahan on gbolytalabs@gmail.com

    +234 818 239 0080, 816 694 1698

  • Gbolahan

    Dates for sale!!!

    contact Gbolahan on gbolytalabs@gmail.com

    +234 818 239 0080, 816 694 1698

  • Gbolahan

    Dates for sale!!!!!!!!
    contact Gbolahan on gbolytalabs@gmail.com
    +234 818 239 0080, 816 694 1698

  • Nahian Afrida

    thanks for the information. its great!

  • Annoymous

    i suck nipples

    • Nahian Afrida

      what is that supposed to mean dumb?

  • Rose

    Might want to correct and delete one of the words every in below # 5 points on page. Great article by the way.
    Thanks, Rose Hager
    http://naturalsociety.com/health-benefits-of-date

    Article: The Known Health Benefits of Dates – What the Date Fruit Has to Offer

    5. Reduced Stroke Risk – After evaluating 7 studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every every 100 milligrams of magnesium a person consumes per day. The research can be found in the American Journal of Clinical Nutrition.

    Read more: http://naturalsociety.com/health-benefits-of-date
    Follow us: @naturalsociety on Twitter | NaturalSociety on Facebook

  • Franky Freedom

    Especially nutritious are Chinese Red Dates :

    http://www.theworldofchinese.com/2012/03/red-date

    which are PACKED with medicinal vitamins and minerals and have been used in Chinese Medicine for thousands of years.

    JOIN THE RESISTANCE!
    http://www.facebook.com/BigPharmaResistanceOfAmerhttp://www.facebook.com/groups/BigPharmaResistanc

  • Leslie Beaumont

    great news….thanks for reporting on this…I stuff dates with peanut butter, stick an almond in the butter bit, then roll them in carob powder. makes a lovely treat, but don’ eat too many or one could gain weight!

  • Hakim

    From the Holy Quran: 19:23-25
    And the pains of childbirth drove her to the trunk of a palm tree. She said, "Oh, I wish I had died before this and was in oblivion, forgotten."
    But he called her from below her, "Do not grieve; your Lord has provided beneath you a stream.
    And shake toward you the trunk of the palm tree; it will drop upon you ripe, fresh dates.

  • Anna

    I use dates to make chocolate treats at home (try mixing some dates, cacao, almonds, shredded coconut and some water in the food processor, and form the mixture into the balls. Tastes delicious!) Good to know about the benefits of dates.

  • nkiru

    I thank you so much for edicating so many people