8 Super Benefits of Dates (Khajur)
Fruits of the date palm tree, grown in many of the tropical regions of the world….. Dates have become a very popular fruit in the past few years. Medjool and Deglet Noor are the two popular varieties of fresh dates. They are also available in dried form, though the fresh ones are the most common and holds more culinary presence.
Well, let's understand how these dates benefits us….
1. Replacement for Sugar Date flesh is rich in sugars like glucose and fructose hence can be used as a natural sweetener instead of sugar which is an empty calorie. Try adding them to your salads, smoothies and mithais for that sweet touch for your tongue.
2. Good Source of Fiber 1 cup of dates (90 gm) gives around 8.05 gm of fiber (26.8% of RDA of 25 to 30 gm) and just about 4 dates gives 1.8 gm of fiber (6% of RDA) which is very good for our digestive system It will help keep your gut and bowels healthy. Try this fibre rich carrot apple and date salad which is also good cure for constipation.
Carrot, Lettuce and Date Salad
3. Rich in Antioxidants Antioxidants protect your body from free radicals that react with the cells of your body and lead to many diseases.
Dates are a very good source of Flavonoids, Carotenoids and Phenolic Acid that can protect us from different types of cancer, heart diseases and eye disorders as all of them are anti-inflammatory. This oats and dates kheer is a healthy recipe to try.
Oats and Dates Kheer, Healthy Indian Dessert Without Sugar
4. Makes Bones Stronger Dates are a fairly good source of calcium, potassium, magnesium and phosphorus all of which are very good for improving your bone health. So a glass of milk with dates will boost the calcium intake and make your bones stronger. Do not miss out on it for breakfast.
5. Manages Cholesterol Level As dates are a good source of fiber it will lower down the cholesterol level and will also aid in weight loss. Dates per se are devoid of cholesterol and fat, hence they find place in a cardiac menu. But remember moderation is the key to health. Do not go overboard. Chocolate date and almond milk is a super heart friendly recipe to try.
Chocolate Date Almond Milk
6. Maintains Kidney Health A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Include them as a nutria boost in between meals or make them a part of your breakfast or snack.
7. Prevents Colon Cancer As dates are a good source of fiber it helps in the growth of the beneficial bacteria in the gut which keeps the colon free of harmful bacteria’s which hence prevents colon cancer.
8. Majestic Sweetener for Diabetics Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. However since they are calorically very dense, people suffering from diabetes should not exceed more then 2-3 dates in a day with no other form of sugar being consumed with it. This should be chalked as a part of your daily meal with your doctor or dietitian in accordance with your dosage of medicine or insulin. Try this date and walnut balls recipe which has dates as the sweetener.
Date and Walnut Balls
7 Ways to Eat Dates
1. Consume 4 fresh dates before breakfast
2. Toss it in Salads – Carrot Lettuce and Date Salad
3. Add it to Smoothies and Shakes – Date and Apple Shake
4. By way of Porridge – Jowar Ragi and Date Porridge
5. Make Energy Balls –Date and Walnut Balls
6. Prepare a Protein Bar – Date Oats and Mixed Berries Granola Bar
7. Make an irresistible sweet treat – Date and Nut Slices
Date Oats and Mixed Berries Granola Bars
Nutritive Information for Dates
Nutritional Information for ½ cup of seedless dates 1 Cup of Dates is 90g
RDA stands for Recommended Daily Allowance.
Energy - 279 calories
Protein - 2.2 g
Carbohydrate - 67.4 g
Fat - 0.31 g
Fiber - 8.05 g
See full nutritional value details of Dates in Dates (Khajur) glossary