Sweet and delicious, dates are a real pleasure but also a concentrate of benefits for the body. These little fruits are actually a cocktail of nutrients necessary for the proper functioning of our body and have several health benefits. Check out the benefits of consuming three dates per day.
Dates are a high energy food and nutritional value. They are complete food by itself, nutritious, healthy and bring many benefits to our body.
Dates consist mainly of carbohydrates (sugars: fructose, sucrose, and glucose) and provide a low fat intake. They are the friends of the athletes, because carbohydrates are primary fuel for the muscles. Dates also contain many vitamins and minerals, including calcium, magnesium, potassium, phosphorus, iron, copper, vitamins of group B (B2, B3, B5 and B6) and vitamin C.
Dates are also powerful antioxidants, thanks to their high content of carotenoids that protect body cells against damage caused by free radicals. Note however that dried dates contain less than fresh dates.
Thus, dates are very energetic little fruits, with multiple health benefits. Here are the 5 benefits of eating three dates per day:
They improve digestion
Dates are excellent for the digestive system. Rich in dietary fiber, they improve digestion and prevent various digestive disorders. Indeed, dates are composed of 43% soluble fiber and 57% insoluble fiber. Both substances are essential in the digestive process because they help regulate and facilitate transit and thus help eliminate waste.
Thus, eating dates daily prevents and relieves constipation, but also diarrhea.
Note that eating three dates per day (25g) provides the body 2g fiber, 5 to 8% of the recommended daily intake.
They relieve and prevent anemia
Dates are a preferred food in the cases of anemia. Really, these fruits are extremely rich in iron, which plays an important role in the body. This mineral is the element that the body cannot synthesize, but it is necessary for the formation of hemoglobin in red blood cells, but also myoglobin, which stores oxygen in the muscles. Iron also participates in various enzymatic reactions. It is essential for the proper functioning of the body and a deficiency of this mineral can cause several problems, including iron deficiency – anemia.
In short, eating dates every day increases your iron intake!
They maintain bone health and boost the immune system
To maintain good bone quality, slow decline and prevent diseases such as osteoporosis, it is very important to have a balanced diet and take care of your bones!
Dates are a food of choice, because they contain a lot of calcium and magnesium, which are essential to keep the bones strong and resistant. Note that about half of the magnesium in the body is stored in bones and teeth, while calcium is concentrated to about 99%.
Dates also help to strengthen the defenses of the immune system due to their richness in vitamins and minerals, including vitamin B9, also known as folic acid. It plays an important role in the immune system and also participates in the renewal of body cells, including blood cells.
They boost energy
Dates contain large amounts of carbohydrates, which makes it a very energetic food! These fruits are rich in sugars, including fructose, glucose and sucrose and are perfect to give an energy boost, especially in cases of prolonged or intense sports activities.
However, it is important to consume in moderation, especially people watching their weight. 3 dates per day are more than sufficient to bring you a great deal of energy and provide you vitamins and minerals.
They protect the cardiovascular health
Eat dates every day to maintain your cardiovascular health! Really, dates help prevent cardiovascular disease, due to their high content of antioxidants that prevent fat accumulation in the arteries, and magnesium. This mineral plays a fundamental role in the body and participates in the lipid metabolism. It helps maintain a regular heartbeat and blood pressure control.
According to the results of various scientific researches, low magnesium intake is linked to a higher risk of developing cardiovascular disease. A deficiency in this mineral also helps to promote the oxidative stress in the arteries, which has the effect of altering the walls of the blood vessels.
So be full of magnesium by eating three dates per day!