Dates Health Benefits! – 8 Points Scientifically Proven By Researchers!

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Hey readers! Let’s discuss something sweet. Mostly most of us are cautioned against sweets and sugary foods to lose pounds and prevent diseases! But are you one of them telling “ nah! I have an unsatisfying sweet tooth!” What if I tell you I came out with the best sweety healthy alternative just for you! I am going to speak about nothing but dates health benefits which nobody will tell you!

In Islamic culture, dates are the first foods to be eaten after sunsets during the Ramadan. Dates are recognised as a symbol of prosperity in the Arab world. Dates fruits are mentioned in the Qur’an 20 times and the Sumerian call date palm tree as the “tree of knowledge of good and evil”. So, why you should not come along with us to know the dates health benefits which surprise you!


Dates Nutritional Value

Dates are rich in nutrients like Vitamin B6, potassium, calcium, magnesium, phosphorus, iron and proteins. Even though they are sweet, they have low-fat content and completely free from cholesterol.

The calories present in 1 date( deglet noor) is 20 and two of them contain 40 calories.

The calories present in one date ( Medjool) is 66 and two of them contains 132 calories.


Types Of Dates

The two types of dates commonly eaten are Medjool and deglet noor. Medjool dates are chewier and have a caramel-like taste while deglet noor dates are smaller with firm flesh and sweet flavour.

Dates Health Benefits

1. Dates For Diabetes

The most common doubt! Since they are high in sugar, we think that it is an important factor to raise the blood sugar for diabetic people.

The BMC Nutrition Journal has concluded that there was no difference in the blood glucose levels between diabetic participants taking and not taking dates.  

Additionally, it has to conclude that dates are a low glycemic index food having a GI of 44-53. People with diabetes should stick to low GI foods.

If you have diabetes and have your blood sugar levels in a normal range, you can eat one or two dates per day.
Eating a handful of nuts along with its carbohydrates to digest slowly and prevent hyperglycemia.


2. Dates For Pregnancy

Based on evidence-based birth research done by Rebecca Dekker. PhD concluded that eating date fruits in late pregnancy about 60-80 grams per day ie, 5-7 dates per day increases cervical ripening and reduces the need for oxytocin injection to stimulate the induction of labour. Blood glucose tests were taken in between to check if there was any raise if levels in their blood glucose levels.

Journal Of Midwifery And Reproductive Health have also mentioned that 70-75 grams of dates per day after 37 weeks have 50% higher bishop scores at the time of admission.

Note: Don’t add dates in your diet if you have gestational diabetes. Adding dates to your diet is perfectly good until you have normal blood sugar levels.


3. Dates For Weight Loss

Regular consumption of dates balances your cholesterol levels and balances weight loss. Since they are rich in dietary fibre and fatty acids, regular consumption of 2-3 dates per day aids weight loss.

The fibre helps to slow down the absorption of food through the intestine and keeps you full for a longer time.


4. Dates Regulate Blood Pressure Levels

Since they are low in sodium and highly packed with potassium which favours sodium excretion, dates are excellent choices to regulate your blood pressure.


5. How Dates Improves Brain Health?

The nice study was done in Journal Of Ayurveda And Integrative Medicine have found that dates have significantly improved better memory and learning ability.

Dates contain a powerful dose of flavonoids which improves memory capacities. Two dates a day in the morning is a perfect kickstart for your study and fuel to your brain.


6. Dates Improves Skin Health

Who doesn’t want flawless skin? Nah, it’s not difficult. Sometimes, it’s easy like going to your fridge and eat 2 dates per day! Additionally, do you know that dates reduces melanin production in your body? Regular consumption of dates turns your skin gorgeous. Date sugar is also a perfect natural sweetener which acts as the best alternative rather than refined sugar.


7. Rich In Antioxidants

Antioxidants protect your cells from free radicals and prevent diseases. According to the nutritional data, dates appear to have the highest antioxidant levels such as carotenoids and flavanoids.

Flavanoids help to reduce the risk against Alzheimer’s disease. Carotenoids are known to improve heart health and prevent eye-related disorders. 


8. Cancer-Fighting Properties

Bedouin tribes found in the middle East incorporated a high percentage of dates in their diet have one of the lowest rates of cancer. Dates are rich in phenolic acid and this reduces the risk of developing cancer.

But still, there is no proven scientific evidence that dates will cure cancer.



Dates are chewy sweet snacks anybody would crave to let them melt in their mouth. And they are scientifically proven by researchers from promoting weight loss to skin health as well as brain health!

Two dates per day is a whole pack of energy for the whole day but still, you have to eat them in moderation as they are high in sugar. Clink on the link to get country sugar at best prices!

So, would you like to keep in mind of all the proven benefits of dates and add to your diet? Take this tip to your diet before you miss the boat!


Reference Links:


Elakeya I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.
Elakeya I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.

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