Top 10 health benefits of dates and side effects
Common names of dates: Phoenix dactylifera L. (synonym: Phoenix jubae (Webb &; Berthel.), Palmae Phoenix dactylifera, Phoenix cycadifolia Hort. Attens ex Regel.)) or Date Palm or Date, Sugar palm, Wild date palm (English) or Dabino (Hausa) or Eyin (Yoruba) or Daktyle (Polish): A nutritionally and medicinally important plant with religious motives.
Date is one of the oldest known fruit crops and has been cultivated in North Africa and the Middle East for at least 5000 years. The earliest record from Iraq (Mesopotamia) shows that date culture was probably established as early as 3000 BCE.
Because of the long history of date culture and the wide distribution and exchange of date cultivars, the exact origin of the date is unknown, but it most likely originated from the ancient Mesopotamia area (southern Iraq) or western India.
From its centre of origin, date cultivation spread throughout the Arabian Peninsula, North Africa, and the Middle East. Date culture had apparently spread into Egypt by the middle of the second millennium BCE.
Aside from a common food source, date palm fruits have been used traditionally to treat various types of ailments and it has been regarded that consumption of the fruit is good for health.
Various types of dates are found worldwide, mainly Khodry, Khalas, Ruthana, Sukkary, Sefri, Segae, Ajwa, Hilali and Munifi. Each type of these dates has been shown to possess medicinal value in the prevention and management of various diseases.
Top 10 health benefits of dates and side effects
Date palms produce many products that are useful to humans. The primary product is the date fruit, which can be eaten fresh, dried, or in various processed forms.
In North Africa and the Middle East, some dates are harvested and consumed during the Khalal stage, when the fruit are still very astringent with a high tannin content.
However, most dates are harvested during the fully ripened Rutab and Tamar stages, when they are high in sugar and low in moisture and tannin.
1. Religious significance
The fruits of dates has important place in religion. In Islam dates fruits are used to break the day long fast during the holy month of Ramadan. The Jews regard the date as one of the seven holy fruits and they celebrate Palm Sunday.
Prophet Muhammed (Peace Be Upon Him) said that the best asset is date palm; dates cure several disorders, and he suggested to Muslims to eat the date.
The importance of dates has been documented in the Qur’an in Surah Maryam. One significant role of dates comes as when Mary was giving birth to Prophet Jesus (may peace be upon Him) under a palm tree, she heard a voice telling her: “Shake the trunk of the palm tree towards thee: it will drop fresh, ripe dates upon thee. Eat, then, and drink, and let thine eye be gladdened!” (Qur’an 19: 25-26).
2. Source of food
Date palms produce many products that are useful to humans. The primary product is the date fruit, which can be eaten fresh, dried, or in various processed forms. In North Africa and the Middle East, some dates are harvested and consumed during the Khalal stage, when the fruit are still very astringent with a high tannin content.
However, most dates are harvested during the fully ripened Rutab and Tamar stages, when they are high in sugar and low in moisture and tannin.
Date fruit are available in different forms, including whole pitted and un-pitted, dehydrated pieces, diced, extruded date pieces, and macerated fruit.
Dates can be used in cereal, pudding, bread, pressed cakes, cookies, candy bars, ice cream, and date shakes (a California speciality).
Date fruit also can be made into juice, vinegar, wine, beer, sugar, syrup, honey, chutney, pickle, paste, dip, and food flavouring. Date fruit are high-energy food sources with 72% to 88% sugar content at maturity. During the Khalal stage, nearly all (80% to 85%) of the sugar is sucrose.
As ripening progresses, the sucrose is hydrolysed into reduced sugars such as glucose and fructose.
3. Source of iron and calcium
Date fruit are good sources of iron and potassium; a fair source of calcium, chlorine, copper, magnesium, and sulfur; and a minor source of phosphorus. Dates can actually prevent iron deficiency anemia and boost blood production. Calcium in dates prevents osteoporosis in women and helps in the development of strong bones and teeth.
4. Rich source of vitamin and Essential minerals
In addition to iron, dates are a source of 16 amino acids and vitamins A, B1, and B2.
5. Prevent infections and have anti oxidative property
Numerous studies have been conducted to study the benefits of the date palm, either from its fruit or seed, and it has been found that the date palm possesses several highly beneficial properties such as antiviral, antifungal, antioxidant, and antihyperlipidemic.
6. Dates and liver health
Eating dates protect the liver against diseases. Dates have epatoprotective activities (liver protecting property) and enhance the healing of an inflammed liver especially in persons with hepatitis B and C. Dry dates is good for fatty liver. These are attributed to the rich contents of antioxidant in date fruit such as the coumaric acid and ferulic acid.
Credit: ebay
7. Dates control blood sugar
The low glycemic index of date fruits may be due to the presence of flavonoids, which decrease the bioavailability of carbohydrates, thereby preventing a sharp rise and decline in the level of blood glucose.
Date seeds contain many fatty acids, including capric, lauric, myristic, myristoleic, palmitic, stearic, oleic, linoleic, linolenic and arachidic. Constituents of the date fruit and date seed may contribute to synergistic effects in the aforementioned therapeutics activities of this plant.
Moreover, it contains flavonoids, sterols, procyanidins, carotenoids, anthocyanins, sugar (glucose, sucrose and fructose) with low glycemic index, which makes the fruit suitable for the control of blood sugar.
8. Dates can be used as substitute for coffee
The roasted fruit kernels are used as coffee substitute. The terminal bud (palm cabbage) and the male inflorescences are eaten as vegetables.
9. Improves Skin’s Elasticity and Strength:
The nutrients contained in dates enhances the strength of the subcutaneous tissue, which will result in more tender, elastic and smoother skin. Its also great at soothing and hydrating the skin as it has the ability to retain the moisture level.
10. Anti aging:
Dates makes you look younger. Regular intake of dates can get rid of those ugly wrinkles. It helps to improve your skin from within you revealing a more supple and glowing skin. Dates have high antioxidant property and neutralizes aging agents called the reactive oxygen species.
11. Treat skin problems
It can reduce the appearance of acne scars and stretch marks by applying a mixture of mashed dates and honey to the concerned areas. Studies have proven that dates can be great help in combating skin disorders.
12. Stronger and healthier hair.
Dates contain vitamin B, which you need for healthy set of hair and skin. If you are experiencing hair loss, dates can nourish the follicles within, making it stronger. Just take 3 dates a day will do.
13. Improve digestion
The soluble fibers contains in dates are essential property of good digestive system as it allows water into the digestive tract, which relieves constipation and intestinal obstruction. Apart from that, dates can help to ease stomach upset and diarrhoea. It also strengthen bacteria found in the stomach.
14. Dates benefits sexually
Experts believe that eating dates boost libido in both men and women and sexual performance…dried dates is believed to increase sperm count and sperm motility. Dates is said to be a natural aphrodisiac. Dates provides sexual benefits to both the males and females. Dates are good for sperm. Eating dates boost women’s fertility.
15. Dates and weight loss
Is dates good for weight loss? The answer is yes. Contrary to widespread beliefs, dates are not good for weight gain…rather eating dates daily helps your to reduce weight and become slim. The high fibres in dates helps to promote weight loss. How many dates to eat per day to lose weight? Eating 2 dates daily with good exercise can help you lose 5kg in 4 weeks. Dates with milk does not promote weight loss though. You can eat date at any time for weight loss but the best time is at night after meal.
16. Dates and heart health
Dates have have content of potassium, an electrolyte that prevent heart attacks and heart related diseases. Dates is good for heart blockage…eating dates is quite good for the heart.
17. Benefits of dates for women’s period
Eating dates regularly by a woman of reproductive age helps treat or prevent the problems associated with ovulation, menstruation and anemia. Dates allow the flow of stale blood and clots during menstruation and purifies the blood. Dates is one of the fruits to eat to get periods.
Dates and cholesterol
Dried dates helps to promote the reduction and excretion of bad cholesterol from the body. Dates lowers blood cholesterol…This is why dates are good for the heart and even lowers blood pressure.
Side effects of eating dates
Possible risk of obesity
Dates contains high level of saturated fatty acids, which has been linked to obesity and weight related diseases. Eat with moderation. Eating dried dates is better.
Dates and kidney diseases
Persons living with kidney diseases should avoid eating dates because it further worsens the kidney condition. Dates are not really ok for the kidneys.
MAJOR REFERENCES: Hortscience vol. 42(5) august 2007; Int J Clin Exp Med 2014;7(3):483-491; Janick, J. & Paull, R.E. (Editors), 2006. Encyclopedia of fruit and nuts. CABI, Wallingford, United Kingdom.
These are the thoughts of:
Sa’eed Halilu Bawa
Senior Lecturer (Associate Professor) at University of the West Indies, St. Augustine Campus, Trinidad.
Studied Food and Nutrition Sciences, Dietetics at Kaduna Polytechnic, Nigeria; Warsaw University of Life Sciences, Poland.
