Dates are best fruits to eat for health
Date fruit is one of the most essential and leading nutrients for our health is , therefore, it should be part of your daily nutrition. In this paper, we prove this entry :
There are several benefits of a healthy life. Your body becomes free from various forms of disorders and thus, you get a longer life. You can live a life without suffering from any aches, pain, or discomfort. In every sphere of your life, you will be able to perform to the best of your ability. Doing excellent work helps you to be a valuable member of a healthy society. Besides, when you are physically fit, it gets reflected on your face. So, you look attractive and start feeling good about yourself! If you have a fit body, then you can lead a physically active life even after growing old.
Fruits role in healthy
Eating fruit provides health benefits . people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body including vitamins, minerals, water and fiber. Some fruits also contain phytonutrients, which are compounds that can help prevent and/or fight disease.
What are dates ?
Dates are the fruit of the date palm. They are dark reddish brown, oval, and about 1 1/2 inches long. Date skin is wrinkled and coated with a sticky.
Dates grow in clusters below the fronds on a date palm tree. A single cluster can hold 600 to 1,700 dates. Date palms can grow as tall as 100 feet and stay in production for over 60 years.
Wonderfully delicious ,Dates are loaded with various nutrients, right from minerals like calcium, potassium, magnesium, etc. to vitamins like vitamin A, vitamin B complex, vitamin C, etc. Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. Moreover, dates are low in fat and high in protein and fiber content, which makes them healthy snacks between meals.
See the table below for in depth analysis of nutrients:
Health benefits of dates
The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer-causing chemicals in the colon.
They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. It thus offers protection against age-related macular degeneration, especially in elderly populations.
Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
Further, they are very good in potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure. They, thus, offers protection against stroke and coronary heart diseases.
They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Magnesium is essential for bone growth.
Further, the fruit has adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.
The information provided in this article is for increase your awareness towards the date fruit only.