A source rich in essential nutrients
Dates are full of essential nutrients that contribute to general well-being and, according to the US Department of Agriculture (USDA), a portion of dates (about 100 grams or four dates) contains a high percentage of the recommended daily amount of:
Copper: 40% (.362 mg).
Magnesium: 15% (54 mg).
Manganese: 14% (0.296 mg).
Potassium: 23% (696 mg).
Vitamin B6: 17% (249 mg).
High antioxidant content
One of the main nutritional qualities of dates is their high antioxidant content, which can help combat oxidative stress and “may help prevent the development of certain chronic diseases, such as heart disease, cancer, Alzheimer’s disease and diabetes,” according to Healthline.
Main antioxidants
Flavonoids: Known for their anti-inflammatory and protective properties of the brain.
Carotenoids: Excellent for heart health and known to promote eye health.
Phenolic acid: This antioxidant has potent anti-inflammatory properties, potentially reducing the risk of conditions such as heart disease and cancer.
Intestinal health
Dates are high in fiber, which promotes digestive health by helping to regular bowel movement and preventing constipation. These fibres also promote gut health by acting as prebiotics and by feeding beneficial bacteria in the gut. A healthy gut is essential for nutrient absorption and immune function. Adding fiber to dates is therefore an excellent way to promote overall gut health.
The Cleveland Clinic writes that the recommended daily intake of 100 grams of dates contains about 7 grams of fiber, “the same amount of fiber as a cup of cooked whole wheat pasta or just under half a cup of lentils.”
Cardiac health
Potassium and magnesium in dates promote heart health by helping to regulate blood pressure, while fiber and antioxidants can reduce the risk of heart disease by lowering cholesterol levels.
Integrating dates into a balanced diet may reduce the risk of atherosclerosis, a condition characterised by obstruction of the arteries by fatty deposits, which improves cardiovascular health.
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