February 18, 2025 | 07:54 pm
TEMPO.CO, Jakarta - Dates are fruits rich in fiber and antioxidants. The nutritional benefits of dates can support brain health and even prevent diseases.
As reported by Healthline in "8 Proven Health Benefits of Dates", dates are fruits from the date palm tree that grows in many tropical regions of the world and have become increasingly popular in recent years.
Almost all dates sold in Western countries have been dried so they can be distinguished into dried and fresh dates based on their appearance. Wrinkled skin indicates dried dates, while smooth skin indicates fresh dates.
Fresh dates are generally small in size and have various colors, ranging from bright red to bright yellow, depending on the variety. Some popular and frequently consumed date varieties are Medjool and Deglet Noor. Dates have a chewy texture with a sweet taste.
In addition to being a delicious snack, dates are also rich in important nutrients and offer various health benefits.
Here are the beneficial date nutrients for body health:
1. High in Fiber
Dates are an excellent source of fiber, providing 7 grams per 3.5-ounce serving. This fiber offers several health benefits, particularly for digestion and blood sugar regulation.
In terms of digestion, fiber helps prevent constipation by supporting regular bowel movements. It also aids in controlling blood sugar levels by slowing the absorption of sugar into the bloodstream, which helps prevent sudden spikes in blood sugar after meals. This is especially beneficial for those with diabetes or anyone aiming to maintain stable blood sugar levels.
2. Antioxidants
The antioxidants present in dates are beneficial for health as they safeguard body cells from damage caused by free radicals. These harmful molecules can lead to a range of diseases, including cancer, heart disease, and other health issues.
Dates contain several types of antioxidants, namely flavonoids, carotenoids, and phenolic acids. (1) Flavonoids are powerful antioxidants that help reduce inflammation in the body; (2) Carotenoids are beneficial for improving heart health and reducing the risk of eye disorders, such as macular degeneration which can cause vision impairment; and (3) Phenolic acids have anti-inflammatory properties that help protect the body from various chronic diseases.
3. High in Polyphenols
According to information from Medical News Today in "Are dates healthful?", dates have a high polyphenol content. Polyphenols are antioxidant compounds that play a role in protecting the body from inflammation. Excessive inflammation in the body can cause various chronic diseases, such as heart disease, diabetes, and cancer.
Compared to most other fruits and vegetables, dates contain more polyphenols. This means consuming dates can be a good way to obtain antioxidant benefits and protect the body from the adverse effects of inflammation.
4. Rich in Potassium
According to Medical News Today, potassium itself is an essential mineral that functions as an electrolyte in the body. It helps maintain heart health by regulating blood pressure and heart rate and also supports muscle development and protein synthesis, which are crucial for tissue growth and maintenance.
Eating dates can help fulfill daily potassium needs, benefiting heart health, muscles, and overall bodily function.
Dates are referred to as nutritious fruits because they have good nutritional content. Medjool dates, for example, contain a variety of nutrients that are beneficial to the body. According to Healthline, a 3.5-ounce (100-gram) serving of Medjool dates provides the following nutrients:
Calories: 277
Carbohydrates: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 15% Daily Value
Magnesium: 13% Daily Value
Copper: 40% Daily Value
Manganese: 13% Daily Value
Iron: 5% Daily Value
Vitamin B6: 15% Daily Value
Dates play an important role in maintaining overall health thanks to their many beneficial nutrients. They aid digestion, regulate blood sugar levels, protect cells from free radical damage, and support heart health and overall bodily function.
Winda Oktavia contributed to the writing of this article.
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