Incredible Health Benefits of Dates (Khajur) you must know!
Dates, a delectable dessert fruit from the palm family. They are nutrient-rich and high in fiber, iron, and antioxidants.
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Are you one of those who always look for something sweet to eat after eating?
Yet, you must show control, as doing so will prevent you from being fit. Not anymore. You don’t need to be concerned about any adverse health implications from enjoying that sweetness after every meal.
It’s a date, a delectable dessert fruit from the palm family. If you haven’t consumed it in a while, it’s time for a confrontation in the healthy food world. They are nutrient-rich and high in fiber, iron, and antioxidants, all of which have been proven to boost your health in several ways.
So the next time you have a sweet tooth, choose dates over candies.
This Middle Eastern fruit offers more than simply a mouthwatering flavor. Let’s go on a date to discover the beautiful things dates may do to keep you looking and feeling great.
About Dates
Dates are delicious fruits that develop from the blooming yellow flowers on the date palm tree and are indigenous to the subtropical and tropical regions of the Middle East and North Africa.
Dates, sometimes called Khajur in Hindi, make a fantastic all-natural sweetener.
It’s scientifically known as Phoenix Dactylifera and belongs to the most nutritious fruits on earth. Khajur are considered a type of dried fruit significant in West Asian culture. Natural sugar levels in dates are high.
By looking at dates, you may determine whether or not they have been dried.
Smooth skin shows freshness; however, wrinkled skin implies they are dried. Fresh dates are often tiny and come in various brilliant colors, from dazzling red to vibrant yellow, based on the variety.
Dates like Medjool and Deglet Noor are popular kinds. They have a sweet flavor and are sticky. The appeal comes from their high-calorie content, providing energy all day.
Nutritional Profile of Dates
The nutritional information for dates is very astounding. The fruits include many essential vitamins and other nutrients that benefit your health. The fact that dates are high in fiber and carbohydrates makes them one of the healthiest dry fruits. According to the USDA, five dates (40 grams) provide: [1]
| Calories | 113 |
| Carbohydrates | 30 g |
| Sugars | 25 g |
| Fiber | 3 g |
| Protein | 1 g |
| Fat | 0 g |
| Potassium | 262 mg (6% Daily Value) |
| Magnesium | 17 mg (4% DV) |
| Folate | 8 mcg (2% DV) |
A date’s main nutritional component is carbohydrates. Even though they are high in sugar, you should still enjoy these nutrient-dense treats.
A whole date has naturally occurring sugar, fiber, and other organic components that benefit your health. The American Heart Association recommends limiting added processed sugars in your diet[2], whereas dates have natural sugars.
Health Benefits of Dates (Khajur)
The fruit’s rich nutritious content is attributed to its incredibly beneficial qualities. Dates are necessary for a balanced fruit diet and must be consumed.
Khajur are nutritious snack or dessert that tastes excellent. For the reasons given below, they are regarded as one of the healthiest fruits available:
1. Dates are Healthy Workout Boosters
If you aren’t keeping a stockpile of dates in your backpack, you’re losing out on significant efficiency benefits.
When we engage in moderate to vigorous workouts, carbohydrates are our muscles’ primary fuel source. We run out of petrol just like cars and have to stop.
Khajur are a great energy source since they have a lot of it packed into roughly 66 calories and 15 grams of sugar [3].
And each of those carbohydrates has a low glycemic index. Because a low GI carb releases glucose into our bloodstream more gradually and smoothly than a high GI carb, it provides sustained energy during exercise [4].
2. Dates for Happy Tummy
With over 8g of fiber per 100g of dates, dates are rich in natural fiber.
The regularity of your bowel movements will improve due to this natural fiber. Also, good digestion has a cascade effect that benefits your body’s other systems, including your ability to absorb nutrients, the health of your liver and kidneys, and your ability to maintain mental peace.
Also, eating dates frequently can help you avoid or even ease constipation and the plethora of issues it brings.
3. Khajur As Natural Sweetener
Dates are an organic sweetener that may be used alone or as a substitute for sugar in dishes. They are a natural sweetener in muesli, protein bars, and low-sugar beverages. Try 1 cup of cooked vintage oats, 1 to 2 diced dates, and two tablespoons of almond butter to make a pre-workout snack.
Khajur’s high fructose content is what gives them their caramel-like sweetness.
Your supper can be sweet and wholesome at the same time by using dates that have been ground into a paste instead of white sugar.
Lower the quantity of white sugar you use and add some date paste to your diet to cut back on refined sugar.
4. Khajur to Lose the Excess Pounds
Definitely, dates may aid in effective weight loss because of their high fiber content. Fiber slows down digestion and prolongs your sensation of fullness and satisfaction.
You won’t overeat, and your hunger will be satisfied. You consume fewer calories overall, which could aid in weight loss. Khajur has a lot of nutrients, but they also include a lot of calories and sugar.
It’s crucial to keep an eye on your calorie consumption if you’re following a diet to lose weight. If you’re trying to reduce weight, 100 g (4–5) of dates each day should be acceptable.
5. Dates For Bone Health
Micronutrients like zinc, potassium, calcium, and iron are abundant in dates. These micronutrients support the growth of healthy bones.
If you have bone problems, dates may be one of your most crucial dietary supplements.
Dates’ micronutrients are also very helpful in avoiding bone ailments like fractures [5]. As a result, it is strongly advised that you incorporate dates in your diet to promote stronger bones.
6. Khajur for Youthful Skin
Khajur is a great source of vitamins C and D, which support healthy skin suppleness and smoothness. Moreover, dates have anti-aging benefits and stop pigmentation from building up.
Khajur is fantastic for acne-prone skin since it can lessen inflammation and puffiness.
Besides that, dates contain a lot of copper, which aids in the body’s absorption of iron and promotes the creation of collagen, giving you skin that looks younger.
7. Khajur for Hair Growth
And good hair days are just a few dates away too. Date consumption (three to four per day) can develop thicker hair in a brief time frame.
Dates, which are high in iron, increase blood flow to the scalp, which promotes quicker hair growth.
This occurs as oxygen is evenly distributed throughout your body, ultimately halting hair loss and promoting the creation of new hair. It fortifies the hair strands and shafts, reducing breakage and hair loss.
Best Time to Consume Dates
There isn’t a specific time of day to consume dates. This delectable treat is available for consumption at any period of the day, especially when you’re hungry.
Yet there are times when eating dates might be the best choice, such as-
- During Breakfast: Khajur are an excellent method to increase your diet’s natural sweetness and fiber in the morning. Also, the high fiber content of these foods helps keep you full and pleased all morning long.
- As a Midday Snack: Khajur are rich in natural sugars and an excellent source of fiber. The combination of fiber and sugar causes your blood sugar to rise more gradually, giving you a boost of energy without experiencing a crash right away.
- When You’re Hungry: Khajur and nut butter are excellent sources of fiber, carbohydrates, and protein if you’re hungry but not quite prepared for a proper meal.
- Ahead of a Workout: Khajur don’t cause a rapid surge in blood sugar despite naturally having a high sugar content. Instead, they offer a slow-releasing carb that enables a constant energy flow to support your workout. Aim for 2-4 dates at least 30 and 60 minutes before your workout.
- As a Snack in the Evening: They have high fiber content, making them a great bedtime snack. Fiber helps you feel fuller for longer and stave off midnight cravings since it takes longer to digest.
Date Yourself Delectable “Dates” Recipes
There’s a good reason why dates are frequently called “nature’s candy.”
Your taste receptors will be whisked to a dimension of intensely sweet and rich flavor akin to caramel with just one chew of this delicious fruit.
They make an excellent addition to culinary and lovely meals due to their subtle, velvety, and sticky texture. Here are a few inventive ways to treat yourself to tasty dates:
- Filling Snack: For a nutritious snack, discard the pit and add some almonds, hazelnut, walnut, and even butter!
- A Date Shake: Stir dates, fat-free chocolate milk, bananas, or plain yogurt for a wonderful drink at any moment of the day!
- Bright Breakfast: Give cereal, whether hot or cold, a fresh texture and flavor. Just combine with diced dates and enjoy.
- Wrap and Enjoy: Put dates, chicken or tuna salad, and other veggies into a flatbread or whole wheat bread and relish the wrap.
- Dessert Salad: Add dates to your favorite salad!
- Create a Trail Blend: By adding dates to your favorite nuts, such as pistachios, hazelnuts, walnuts, and cashews, as well as other dry fruits, you may create your trail mix.
- A Unique Drizzle: Pour dates and a tiny bit of milk into a blender and process until smooth for the perfect texture. Pour over whole-grain waffles, muesli, or French toast.
- Dessert Pudding: A pudding with dates and all your favorite fruits will cheer you up in the morning. Tropical Sunrise Parfait, a recipe
- Diced Dates: Dates can be diced and served with vanilla or any other of your preferred low-fat ice creams.
- Delicious Dates: Love dates the way they are!
Parting Wisdom
Although it may feel like you’re eating a lot of sugar when you dig your teeth into these delectable delights, dates are incredibly nutrient-dense and offer several health advantages.
They contain a lot of fiber, antioxidants, and nutrients that may help with everything from better digestion to a lower risk of disease.
Dates can be incorporated into your diet in several ways. They are frequently used as a sugar substitute in a variety of recipes.
So don’t pass up the chance to get a pack of these delightfully sweet dried fruits the next time you go supermarket shopping. They are the ideal whole-food sweetener to include in your repertoire of flavors.
Frequently Asked Questions
1. How many dates a day should I eat?
This question has no one-size-fits-all answer, as it relies on your health and nutritional choices. Therefore, it’s wise to consume two dates every day. You will receive fiber, antioxidants, anti-inflammatory qualities, magnesium, potassium, and other minerals from this. Dates are also a fantastic source of calories and sweetness, so frequently consuming them can assist you in weight management.
2. Do Dates Raise Cholesterol Levels?
No, it doesn’t seem like dates raise blood cholesterol levels. According to studies, dates’ high fibre content may actually help lower your LDL (“bad cholesterol”) levels and raise HDL (good cholesterol) levels.
3. Can pregnant women consume khajur?
Packed with proteins, fibre, and micronutrients, dates help in a healthy pregnancy. Eating dates in the ninth month of pregnancy is supposed to help with labor [6]. Dates are excellent snacks that might help reduce sugar cravings. To help you sate your sweet desire, try having a few dates instead of ice cream or candies.
4. Do dates cause blood sugar to rise?
For many persons with diabetes and obesity, dates may be a pleasurable and secure snack. The fruit has a low GI, so it doesn’t significantly raise blood sugar levels when consumed in moderation.
5. Do dates help with colds?
Dates are a great source of vitamin C and vitamins B1, B2, B3, B5, and A1. Mature dates are also a great source of vitamin C. High antioxidant vitamin C aids in the prevention of infections and maintains a healthy immune system against colds. Dates give the body the heat it needs to stay warm during the cold.
Sources
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344698/nutrients
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- https://pubmed.ncbi.nlm.nih.gov/18949591/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019638/
- https://www.researchgate.net/publication/257416165_Nutritional_and_Medicinal_Value_of_Date_Fruit
