Here is why dates are the 'superfood' that you need to add to your diet

Dates are delicious powerhouses of nutrition ideal for quick boost of energy Packed with natural sugars such as fructose and glucose only a 100grams of dates contain over 300 calories offering a quick boost of energy They are low in fat and protein but excellent sources of essential minerals like selenium copper potassium and magnesiumDates are also rich in vitamins particularly Bcomplex and vitamin C and offer necessary antioxidants including carotenoids and phenolics Furthermore the date seeds are more nutritious than the flesh and contain higher amounts of protein fat dietary fiber phenolics and antioxidants says Ushakiran Sisodia Registered Dietician and Clinical Nutritionist Diet and Nutrition Nanavati Max Super Speciality HospitalHere are 6 health benefits of eating datesDates are a powerhouse of nutrition Packed with essential vitamins minerals and fibers dates qualify as the complete supplement of nutrition and a perfect replacement of your hunger pangs Just a handful is enough to fuel up your daily requirement of calorie count and keep you free from binging on junk itemsSnehal Ghorpade senior dietitian Ruby hall clinic Pune says that dates have excellent nutritional value and dry dates contain more calories than the fresh ones She breaks down the nutritional value of dates for usNutritional composition of datesEnergy 24 kcalsCarbohydrates 6 gmProteins 02 gmFat 0 gmFiber 02 gmPotassium 53 mgMagnesium 34 mgIron 01 mgFolate 152 mcgDates comprise of vitamin B vitamin K iron calcium magnesium and zinc Dates are also high in antioxidants which reduce the risk of many ailments like heart diseases prostrate cancer Type 2 Diabetes and eye lens degeneration Thus dates are one of the rare standalone foods that provide complete nutrition and helps in staying healthy when consumed dailyDates come in several delicious varieties All of them classify as a superfood with numerous health benefits only differing in colour texture and taste Varieties of dates Khuneji Khalas Khadrav Medjool Mazafati Safari Barhee Omani Snehal reveals that Omani is best variety of dates owing to its rich nutritional valueDates facilitate a healthy bowel movementEndowed with high fiber content dates help in aiding a smooth bowel movement in your body For those suffering from constipation or irregular bowel movements must know how it can destabilise the digestive system and mess with the energy levels Dates offer a respite to this malaise by smooth formulation of stoolsStudies have revealed that consuming 7 dates a day improved the digestive system and reduced ammonia concentration in the stools Also 7 dates make up for almost 40 per cent of the daily requirement for fiber in the body which supports intestinersquos function to breakdown food items and pass out the waste efficientlyDates protect against cancerThe pulp of Ajwa an assortment of dates grown exclusively in Saudi Arabia has been found to have antitumor potential in a recent study by National Institute of Health USA Rich in carotenoids selenium and flavonoids it helps in fighting a multitude of cancer and other diseases Snehal validates the study by confirming the antioxidating and antiinflammatory properties of dates which help in cancer preventionAnother study has revealed that eating dates can help in preventing Pancreatic cancer which qualifies as one of the most aggressive cancer and is extremely difficult to treat Along with fighting against cancer dates can also reduce the inflammation of liver High in polyphenols dates help in reducing inflammation in different organs of the bodyDates lower the risk of heart diseasesMejdool dates also known as lsquothe king of fruitsrsquo was consumed by the royalty and serves as ancient energyboosting supplements Snehal shares that with low sodium and high potassium content these fruits are effective in reducing high blood pressure Owing to the presence of high soluble fiber content dates reduce the incidence of bad cholesterolFiber captures the cholesterol by binding it and keeping your bloodstreams clear from getting clogged Thus the arteries remain free of fatty deposits which ultimately lowers therisk of cardiac arrestand other heart diseases Experiments with dates in diet revealed that it helps in controlling blood sugar levels which helps in reducing blood pressure problemsSince dates contain natural sweeteners like fructose and glucose it serves as a perfect substitute for sugar One can munch on dates in a guiltfree manner when they crave sweets However it has to be consumed in check as it is high in calorie content The presence of natural sugar along with fibers helps in the slow release of sugar which maintains low blood pressure and safeguards the health of your heartDates enhance the functions of brainRich potassium content in dates enhances the smooth functioning of nervous system Experts share that the presence of Interleukins poses a risk to the wellbeing of brain as it has inflammatory tendencies If it increases it can lead to the incidence of Alzheimerrsquos disease Thus Interleukins are dangerous elements that pose a risk to neural health and require tender careStudies have found that a regular uptake of dates is beneficial in reducing the levels of Interleukins and thereby reducing the risk of developing Alzheimerrsquos Dates have also been experimented on mice to observe the reduction of plaque which is a kind of cell death that damages the brain Additionally dates have proved to reduce anxiety and boost memory retentionDates help women in natural birth and menopauseWhen pregnant women consume dates daily they increase their bodyrsquos natural resistance and are able to deliver their baby without undergoing the knife Caesarean deliveries come with their own complications which pose a risk not only to the mothers but also the foetus Studies have found that consuming dates closer to the days of delivery helps in reducing the pressure that a womanrsquos body undergoes while delivering a babyAlternatively dates help in reducing the symptoms induced due to the onset of menopause Women undergo boneloss due to reduced intake of vitamins and minerals Research reveals that consuming one dried date a day helps in refuelling potassium and other nutrients essential for retaining calcium and aiding the changes women go through postmenopauseAlso Read Your guide to nutritious eating and weight loss during Ramadan