According to a Harvard Medical School study, dates are one of the best foods that can help lower blood pressure. Researchers of the study recommend consuming 8 servings (half a pound) of dates a week. As I mentioned earlier, dates have loads of magnesium in them. With that said, there have been several studies published in the American Journal of Clinical Nutrition that show that by consuming 100mg of magnesium daily, you can decrease the risk of a stroke by 10%, as previously noted. Here Brianna Elliott, RD, HealthLine.com, reflects on health benefits of eating dates:
“Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years.
Almost all dates sold in Western countries are dried.
You can tell whether or not dates are dried based on their appearance. A wrinkled skin indicates they are dried, whereas a smooth skin indicates freshness.
Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Medjool and Deglet Noor dates are the most commonly consumed varieties.
Dates are chewy with a sweet flavor. They are also high in some important nutrients and have a variety of advantages and uses.
This article will discuss 8 health benefits of eating dates and how to incorporate them into your diet.
Dates have an excellent nutrition profile.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.
A 3.5-ounce (100-gram) serving provides the following nutrients (1):
- Calories: 277
- Carbs: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 20% of the RDI
- Magnesium: 14% of the RDI
- Copper: 18% of the RDI
- Manganese: 15% of the RDI
- Iron: 5% of the RDI
- Vitamin B6: 12% of the RDI
Dates are also high in antioxidants, which may contribute to many of their health benefits (2Trusted Source).
High in Fiber
Getting enough fiber is important for your overall health.
Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool (3Trusted Source).
In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates (4Trusted Source).
Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating (5Trusted Source).
For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food (6Trusted Source).
Excellent Natural Sweetener
Dates are a source of fructose, which is a natural type of sugar found in fruit.
For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber and antioxidants that they provide.
The best way to substitute dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio.
For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste.
It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation.”
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Read More … Article Source: https://www.healthline.com/nutrition/benefits-of-dates#section1
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