Dates Health Benefits, Uses and Side Effects

Did you know, regular consumption of dates may improve your bone health and help prevent osteoporosis? Dates are rich in various minerals such as phosphorus, potassium, and calcium, which form an important part of bone mineral density.

As we age, our bones start to lose their minerals and become more prone to fractures and pain. Though supplements may help you avoid this, they are usually not recommended. And let's face it, the sweet flavour of dates is much better than taking supplement pills.

Older people are not the only ones prone to weak bones, it is also common in people who follow an unhealthy lifestyle. Additionally, women lose calcium faster with age. This is because, in the deficiency of calcium, our body starts to leach it off from the bones. Since dates are mineral-rich, they may help younger people attain their recommended daily allowance. 

Going shopping for dates yet?

(Read more: Calcium-rich Indian food)

Night blindness is mainly caused by vitamin A deficiency. Research suggests that vitamin A present in dates not only helps in preventing night blindness but it also keeps your eyes healthy.

According to a traditional belief, date fruit and the leaves of the date palm plant help in preventing night blindness. People in rural areas grind dates as a paste and apply them around their eyes to reduce the severity of night blindness.

(Read more: How to improve eyesight)

Dates are an excellent food to help you put on some extra kilos. This calorie-dense fruit is a repository of nutrients such as sugars, proteins, and essential vitamins, which together, make it easier to gain weight. Also, dates are low in fat and high in fibre. This means that the extra pounds you would gain are healthy and not just excess fat deposits.

To gain maximum benefit from this fruit, you can take it with milk and banana. When taken with cucumber paste, it can help keep your body stay fit.

(Read more: Diet chart for weight gain)

Prolonged duration of labour is a major issue, which may cause stillbirths and fetal defects. It also poses a threat to maternal mortality. Studies indicate that consuming dates in the last 4 weeks before delivery reduces the need for induction and augmentation of labour.

(Read more: Normal delivery)

This is because dates act like oxytocin and increase cervical dilation, thereby facilitating childbirth.

Being rich in fibre, they may also help you keep off constipation in the later stages of pregnancy and the nutrient content would provide you with energy and strength.

However, it is advisable to talk to your gynaecologist before consuming dates, especially if you are in the early stages of pregnancy.

(Read more: Foods to eat and avoid during pregnancy)

As we age, our brain tends to become sluggish. Consequently, it becomes more important to take a healthier diet and stay fit. Potassium is one of the prime ingredients responsible for promoting a healthy and responsive nervous system. It relays signals and oxygen to the brain, which helps improves the speed and alertness of the brain activity. As a good source of potassium, dates are excellent food for your brain, especially for aged people who want to keep their mind sharp.

(Read more: Home remedies to improve memory)

Additionally, dates are a good source of vitamin B6, which is associated with improved brain performance. It is important in the formation of certain neurotransmitters including the pleasure hormones dopamine and serotonin and a deficiency of vitamin B6 is associated with loss of cognition and dementia.

Not only this, but the antioxidants present in dates have also been found to be helpful in preventing Alzheimer's by preventing the formation of amyloid plaques in the brain.

(Read more: How to increase brain power)

Traditionally, dates and water are consumed to break long fasts. This is because dates are natural energy boosters. They provide a high calorific value and have adequate sugars such as glucose and fructose, which impart an immediate burst of energy. Eating natural fat-free dates as a quick afternoon snack will help reduce the lethargic and sluggish feeling after a heavy lunch. Additionally, consuming dates can also reduce appetite, thus, avoiding overeating. This is especially beneficial for fasting people. 

Dates have numerous benefits for the gastrointestinal system:

• Having dates regularly can help the digestive tract to absorb the nutrients.
• Dates help to stimulate the growth of the friendly bacteria in the intestines.
• Dates prevent colon cancer and help improve the function of the intestine
• The insoluble and soluble fiber found in dates help clean out the gastrointestinal system.
• Amino acids present in dates can help stimulate the digestion of food and make the body more efficient.

Anaemia and low haemoglobin are one of the most common conditions in developing countries. While age, sex and lifestyle may have an effect on its cause, iron deficiency is majorly responsible for this condition. It is usually associated with fatigue, weakness and drowsiness and may pose a threat of miscarriage in pregnant women. As a natural source of iron, dates make a perfect dietary supplement for people suffering from anaemia. 

The high level of iron in dates balances out the inherent lack of this mineral in anaemic patients. Also, regular consumption of dates increases energy and strength while decreasing feelings of fatigue and sluggishness.

(Read more: How to increase haemoglobin)

Dates are naturally sweet, which makes one think if it is bad for teeth. Well, the good news is, this fruit may do wonders for your teeth. Dates are rich in calcium, phosphorus and fluoride, all of which prevent tooth decay and aid in keeping your teeth healthy. According to the American Dental Association, fluoride binds with calcium and phosphorus on your teeth and makes a protective layer, which is effective in reducing plaque formation and keeping your tooth enamel from being eroded.

Additionally, calcium strengthens your jawbones and help keep your teeth in place. 

So, you can replace some extra sugar in your sweet dishes with a few dates and get the added bonus of this natural sweetener.

(Read more: Teeth plaque causes)

Clinical studies indicate that dates can help reduce blood pressure in hypertensive individuals. This is because it contains two of the most important minerals, that is potassium and magnesium, which are responsible for keeping blood pressure levels under check.

While magnesium reduced elevated blood pressure by dilating blood vessels, potassium aid in blood pressure reduction by neutralising the harmful effects of sodium in the body.

Additionally, dates also contain natural antioxidants, which may have some hypotensive action. 

(Read more: High blood pressure treatment)

Dates contain an array of nutrients and active compounds just for your skin. 

They contain vitamin B, which prevents skin irritation and improves various skin conditions.

Vitamin C present in dates helps keep the skin healthy by improving its immune response and the growth of skin fibroblasts. This means, applying dates on your face may aid you in getting rid of ageing signs such as wrinkles.

Studies suggest that face creams that contain dates are effective in maintaining skin health due to the antioxidants present in date fruit.

Clinical studies indicate that date palm kernel contains phytohormones (plant-based hormones), which could improve the appearance of your skin and smooth away wrinkles. In fact, It has been speculated that dates hold great promise as an anti-ageing remedy.

(Read more: Anti-ageing treatments)