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Here',s why else this sweet, chewy fruit deserves a spot in your snack rotation. 10 Health Benefits of Dates—and Delicious Ways to Eat Them, According to RDs. These sweet, gooey treats are packed with nutritious goodness.
Click here for what are dates good for health
Ria Bhagwat is the lifestyle editor at Real Simple, where she covers stories related to health, wellness, life, and home. Prior to joining Real Simple, Ria was a lifestyle writer at a variety of publications, including Apartment Therapy, Well+Good, and House Digest, where she wrote about everything from color coordination to holistic wellness. In her spare time, you can find Ria taking walks across Brooklyn or obsessing over which Broadway musical to see next. Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Key Takeaways. Dates have a wide variety of health benefits, from improving cholesterol levels to reducing inflammation. One serving of dates is around one-quarter cup, but if you can't measure, stick to eating between two to four large dates per day. Piarom dates (or Piyarom dates) are said to be the most nutritious type of date, but all dates are filled with important plant-based compounds, like antioxidants. If you're overlooking dates—those wrinkly little fruits nestled between raisins and prunes at the grocery store—you're sleeping on an amazing addition to your healthy-food repertoire. Dates are oval-shaped fruits consisting of a single seed (or stone) surrounded by sticky, edible flesh similar to cherries, mangoes, and peaches. And best of all: their crinkly skin that shimmers from natural sugars. Not only are they satisfyingly sweet, but dates are also full of fiber, vitamins, and minerals that benefit your brain, muscles, metabolism, digestion, and so much more. Here are some of the most important health benefits of dates, according to nutrition experts, along with some ideas on how to eat more of them. , MPH, RDN, a registered dietitian nutritionist at Nomadista Nutrition and the author of Eat Your Vitamins , RD, LDN , registered dietitian and health and wellness strategy manager at Fresh Thyme Markets , RDN, registered dietitian nutritionist and food sustainability expert. Top Health Benefits of Dates. We asked registered dietitians to break down the nutritional benefits of dates, which helps explain why they're such an excellent healthy snack. Improve Gut Health. Filling up on fiber is essential to gut health as well as overall health. Dates are a nutritional powerhouse, packed with fiber to help fill you up and keep you full longer, as well as promote healthy digestion and heart health," says registered dietitian Meghan Sedivy, RD, LDN. Eating three dates will get you close to 5 grams of fiber. One study found that those who ate seven dates a day for 21 days had increases in bowel movement and stool frequency. Regulate Blood Sugar Spikes. Although the afternoon slump may have you hankering for a candy bar, dates are a smarter option than anything you'll find in a vending machine. They're high in sugar, containing about 16 grams per date. However, they're also high in fiber, which counteracts the natural sugar and helps it be absorbed more slowly in the bloodstream, says registered dietitian nutritionist Mascha Davis, MPH, RDN. This puts dates low on the glycemic index (GI), so they have a less dramatic effect on blood sugar, i.e., no spikes and crashes. Boost Energy and Stamina. Consider making a date or two your new pre-workout snack. They're 70% carbohydrates, which we need to fuel moderate to intense exercise. And because dates are low on the glycemic index, they offer steady, sustained energy throughout your workout. Dates also contain B vitamins such as folate and niacin, which play an essential role in boosting your metabolism. Support Healthy Cholesterol Levels. Soluble fiber in dates also helps to keep cholesterol in check. It binds to dietary cholesterol in the small intestine, so it passes through the body rather than getting absorbed. In fact, one small study of 100 people with type 2 diabetes found a statistically significant decrease in both total cholesterol and “bad” LDL cholesterol among those who added dates to their diets. Increase Hydration. "Dates are an excellent source of potassium, which helps our muscles to contract, our nerves to function properly, and our hearts to beat regularly," Sedivy says. Potassium is also an electrolyte, a category of essential minerals that are critical for hydration and water regulation in our cells. One date has about 167 milligrams of potassium, which is about 3.55% of the daily value, as recommended by the FDA. Reduce Inflammation. "Dates also contain a variety of antioxidants that may help reduce inflammation in the body and prevent the risk of certain diseases," Sedivy says. A few of the most potent antioxidants in dates include flavonoids (shown to lessen the risk of diabetes and formation of certain types of cancer), carotenoids (proven to promote heart health), and phenolic acid (may have anticancer properties). Promote Healthy Bones. Potassium and other key minerals in dates—including phosphorus, calcium, and magnesium—support strong bones and prevent conditions like osteoporosis. (One date has 14.9 milligrams of phosphorous, 15.4 milligrams of calcium, and 13 milligrams of magnesium.) Support Brain Function. Studies show that regular consumption of dates is usually associated with lower risk of neurodegenerative disorders (such as Alzheimer's disease) and better cognitive performance. Research has also determined that a diet rich in dates may improve memory and learning. This effect is likely due to the fruit's unique flavonoid content. Ease Natural Labor. Eating dates to ease childbirth may sound like an old wives' tale, but according to studies, there could be some truth to the lore. A small prospective study was conducted on 69 women who consumed six dates per day for four weeks prior to their estimated date of delivery, compared with 45 women who consumed none. At the end of the study, researchers found that the women who consistently ate dates had a shorter first stage of labor, significantly higher mean cervical dilatation, and reduced need for labor induction. Manage Menstrual Cramps. Period bloating and cramps got you down? Lay off the gummy worms and switch over to nature’s candy. Remember, one Medjool date offers about 13 milligrams of magnesium and 15.4 milligrams of calcium. According to the American College of Obstetricians and Gynecologists, consuming more magnesium- and calcium-rich foods can help reduce premenstrual symptoms, like cramps and bloating. How to Eat More Dates and Choose the Best Serving Size. According to Sedivy, a serving of dates is about one-quarter cup. However, "if you're worried about the sugar amount, I recommend eating two to three large dates to reap all the health benefits associated with them," she says. Since it’s easy to gobble up this tasty fruit like candy, Davis agrees and similarly recommends aiming for two to four dates in one serving. If you don't like to eat them plain, there are several ways you can jazz them up. As Dessert Fillings. "An easy way to incorporate dates into your meal plan is to use them for dessert," Sedivy suggests. "Dates can be used as a natural sweetener because they contain fructose, a type of sugar found in fruit. In addition to their sweetness, you might also recognize a hint of caramel flavor, making them a perfect filling for cookies, cakes, and even brownies." Mixed With Nut Butter. Sedivy loves to snack on dates paired with peanut butter.
What are the health benefits of eating dates
What dates are good for
What are benefits of eating dates
What are dates good for in pregnancy
What are the benefits of eating dates everyday
Article:
Here',s why else this sweet, chewy fruit deserves a spot in your snack rotation. 10 Health Benefits of Dates—and Delicious Ways to Eat Them, According to RDs. These sweet, gooey treats are packed with nutritious goodness.
Click here for what are dates good for health
Ria Bhagwat is the lifestyle editor at Real Simple, where she covers stories related to health, wellness, life, and home. Prior to joining Real Simple, Ria was a lifestyle writer at a variety of publications, including Apartment Therapy, Well+Good, and House Digest, where she wrote about everything from color coordination to holistic wellness. In her spare time, you can find Ria taking walks across Brooklyn or obsessing over which Broadway musical to see next. Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Key Takeaways. Dates have a wide variety of health benefits, from improving cholesterol levels to reducing inflammation. One serving of dates is around one-quarter cup, but if you can't measure, stick to eating between two to four large dates per day. Piarom dates (or Piyarom dates) are said to be the most nutritious type of date, but all dates are filled with important plant-based compounds, like antioxidants. If you're overlooking dates—those wrinkly little fruits nestled between raisins and prunes at the grocery store—you're sleeping on an amazing addition to your healthy-food repertoire. Dates are oval-shaped fruits consisting of a single seed (or stone) surrounded by sticky, edible flesh similar to cherries, mangoes, and peaches. And best of all: their crinkly skin that shimmers from natural sugars. Not only are they satisfyingly sweet, but dates are also full of fiber, vitamins, and minerals that benefit your brain, muscles, metabolism, digestion, and so much more. Here are some of the most important health benefits of dates, according to nutrition experts, along with some ideas on how to eat more of them. , MPH, RDN, a registered dietitian nutritionist at Nomadista Nutrition and the author of Eat Your Vitamins , RD, LDN , registered dietitian and health and wellness strategy manager at Fresh Thyme Markets , RDN, registered dietitian nutritionist and food sustainability expert. Top Health Benefits of Dates. We asked registered dietitians to break down the nutritional benefits of dates, which helps explain why they're such an excellent healthy snack. Improve Gut Health. Filling up on fiber is essential to gut health as well as overall health. Dates are a nutritional powerhouse, packed with fiber to help fill you up and keep you full longer, as well as promote healthy digestion and heart health," says registered dietitian Meghan Sedivy, RD, LDN. Eating three dates will get you close to 5 grams of fiber. One study found that those who ate seven dates a day for 21 days had increases in bowel movement and stool frequency. Regulate Blood Sugar Spikes. Although the afternoon slump may have you hankering for a candy bar, dates are a smarter option than anything you'll find in a vending machine. They're high in sugar, containing about 16 grams per date. However, they're also high in fiber, which counteracts the natural sugar and helps it be absorbed more slowly in the bloodstream, says registered dietitian nutritionist Mascha Davis, MPH, RDN. This puts dates low on the glycemic index (GI), so they have a less dramatic effect on blood sugar, i.e., no spikes and crashes. Boost Energy and Stamina. Consider making a date or two your new pre-workout snack. They're 70% carbohydrates, which we need to fuel moderate to intense exercise. And because dates are low on the glycemic index, they offer steady, sustained energy throughout your workout. Dates also contain B vitamins such as folate and niacin, which play an essential role in boosting your metabolism. Support Healthy Cholesterol Levels. Soluble fiber in dates also helps to keep cholesterol in check. It binds to dietary cholesterol in the small intestine, so it passes through the body rather than getting absorbed. In fact, one small study of 100 people with type 2 diabetes found a statistically significant decrease in both total cholesterol and “bad” LDL cholesterol among those who added dates to their diets. Increase Hydration. "Dates are an excellent source of potassium, which helps our muscles to contract, our nerves to function properly, and our hearts to beat regularly," Sedivy says. Potassium is also an electrolyte, a category of essential minerals that are critical for hydration and water regulation in our cells. One date has about 167 milligrams of potassium, which is about 3.55% of the daily value, as recommended by the FDA. Reduce Inflammation. "Dates also contain a variety of antioxidants that may help reduce inflammation in the body and prevent the risk of certain diseases," Sedivy says. A few of the most potent antioxidants in dates include flavonoids (shown to lessen the risk of diabetes and formation of certain types of cancer), carotenoids (proven to promote heart health), and phenolic acid (may have anticancer properties). Promote Healthy Bones. Potassium and other key minerals in dates—including phosphorus, calcium, and magnesium—support strong bones and prevent conditions like osteoporosis. (One date has 14.9 milligrams of phosphorous, 15.4 milligrams of calcium, and 13 milligrams of magnesium.) Support Brain Function. Studies show that regular consumption of dates is usually associated with lower risk of neurodegenerative disorders (such as Alzheimer's disease) and better cognitive performance. Research has also determined that a diet rich in dates may improve memory and learning. This effect is likely due to the fruit's unique flavonoid content. Ease Natural Labor. Eating dates to ease childbirth may sound like an old wives' tale, but according to studies, there could be some truth to the lore. A small prospective study was conducted on 69 women who consumed six dates per day for four weeks prior to their estimated date of delivery, compared with 45 women who consumed none. At the end of the study, researchers found that the women who consistently ate dates had a shorter first stage of labor, significantly higher mean cervical dilatation, and reduced need for labor induction. Manage Menstrual Cramps. Period bloating and cramps got you down? Lay off the gummy worms and switch over to nature’s candy. Remember, one Medjool date offers about 13 milligrams of magnesium and 15.4 milligrams of calcium. According to the American College of Obstetricians and Gynecologists, consuming more magnesium- and calcium-rich foods can help reduce premenstrual symptoms, like cramps and bloating. How to Eat More Dates and Choose the Best Serving Size. According to Sedivy, a serving of dates is about one-quarter cup. However, "if you're worried about the sugar amount, I recommend eating two to three large dates to reap all the health benefits associated with them," she says. Since it’s easy to gobble up this tasty fruit like candy, Davis agrees and similarly recommends aiming for two to four dates in one serving. If you don't like to eat them plain, there are several ways you can jazz them up. As Dessert Fillings. "An easy way to incorporate dates into your meal plan is to use them for dessert," Sedivy suggests. "Dates can be used as a natural sweetener because they contain fructose, a type of sugar found in fruit. In addition to their sweetness, you might also recognize a hint of caramel flavor, making them a perfect filling for cookies, cakes, and even brownies." Mixed With Nut Butter. Sedivy loves to snack on dates paired with peanut butter.
What are the health benefits of eating dates
What dates are good for
What are benefits of eating dates
What are dates good for in pregnancy
What are the benefits of eating dates everyday