Dates: A fruit with unrivalled health benefits

Commonly known as Entende in Luganda dates (Phoenix dactylifera) are flowering plants that produce fruits.

The fruit has an oval shape with an outer fleshy part. Ripe dates range from golden yellow, to deep-brown. There are many varieties of date palms.

Dates are suspected to have originated from Iraq, although they are now widely cultivated in many tropical and sub-tropical regions worldwide.

Though not yet grown in Uganda, the small fruit usually preferred by Muslims for its religious attachment to the Prophet Mohammed, has great health benefits worth every penny you spend.

Dates are packed with such health nutrients as fibre, vitamins and minerals that play a vital role in the functioning of the body.

Managing impotence 

A research by Journal of HerbMed Pharmacology 2015 showed that Date Palm Pollen (DPP) has been used for curing male and female infertility and impotency for a thousand of years as a traditional herbal medicine.

DPP contains various types of phytochemicals like estrone, hiterpenoidal saponins etc. DPP is a good source of natural antioxidants when distilled in water acts as a fertility agent. It is demonstrated by the increase in the sperm count and motility, testosterone and estradiol levels and the diameter of seminiferous tubules.

Energizer

According to nutritionists Jamil Mpiima, dates give the body a quick energy boost and this explains why they are a favourite when Muslims are breaking the fast.

One of the major components of dates is sugar which is easily transformed in the body to make energy. They contain such sugars as glucose, fructose, mannose and maltose.

Dates contain up to 314Kcal/100g. This therefore means that for every 100g of dates that one consumes, they have catered for 10% of the required dietary intake (RDA). The recommended kilo calories per day are 2000 for women and 2500 for men.

Weight management

According to Michael Bamuwamye, a researcher at the National Chemotherapeutic Laboratory, the other component of dates is dietary fibre of up to 11.4%.

Fibre slows down the rate at which food leaves the stomach hence leaving one feeling satisfied for a longer period.

This therefore puts dates on the list of foods that can help one manage their weight as they are restrained from eating more frequently. More interesting about dates is that their sugars are slowly released into the blood stream; this equally keeps hunger at bay.

Constipation and Colon health

The fibre content in the dates also helps in ensuring easy bowel movement. Soluble fibre found in dates helps retain more water in the stool hence making it softer and easier to pass out. Whereas the insoluble fibre on the other hand makes adds bulk to the faecal matter speeding up its passage through the gut.

 

The insoluble and soluble fibre in dates has also been found to clean the gastrointestinal system, allowing the colon to work at greater levels of efficiency

The RDA for fibre is 25g for women and 38g for men and from 100g of dates one according Bamuwamye is assured of about 3.6% of their daily intake.

Prevents intestinal disorders

According to an article published in the US National Library of Medicine, one of the vitamins found in dates is nicotinic acid (niacin). This helps to check the growth of any pathological microorganisms in the intestines and boosting the survival of helpful bacteria.

So making dates a significant part of your diet is important to reap such benefits.

Healthy heart

Some of the essential nutrients for heart health such as magnesium, potassium and vitamin B-6 are available in dates.

Potassium regulates the electrical impulses that maintain a steady heartbeat. It also counterbalances the effect of sodium in your diet by lowering blood pressure. Magnesium makes the muscles in your heart and blood vessels relax, which lowers blood pressure.

It may also help lower levels of triglycerides. Vitamin B-6 on the other hand removes the amino acid homocysteine from your blood, which lowers its level in your blood.

High levels of homocysteine are associated with an increased risk of cardiovascular disease, according to Bamuwamye

Prevents diarrhoea

"Potassium available in ripe dates is helpful in managing loosening of the bowels. They may be very easily digestible, which will help to deal up with the difficulties of diarrhoea. Potassium can also be required to sustain a healthy and balanced central nervous system" Patrick Ssenjobe said.

Anti-oxidants

Studies have shown that dates have the highest concentration of polyphenols among dried fruits. Polyphenols as explained by Bamuwamye are compounds with antioxidant properties. 

Polyphenols as antioxidant protect the body cells from free radicals and therefore reducing the rate of tissue degradation and the risk of such disease as heart disease, cancer, and Alzheimer's disease.

Reduced stroke risk

The research found in the American Journal of Clinical Nutrition, after evaluating seven studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every 100 milligrams of magnesium a person consumes per day. The research found in the American Journal of Clinical Nutrition.

Dental health

Dates may also help avoid tooth decay due to its fluorine content, an important chemical element which slackens the growth of tooth decay simply by shutting out plaque as well as making the tooth enamel powerful.

Fluorine is known to keep plaque away simply by conditioning the tooth enamel.

Tooth enamel as explained by the experts is made up of hydroxyapatites (a naturally occurring mineral), that when they are introduced connect with fluorine from the dates, it forms hydroxyl fluoroapatites, which can be a resistant against decay.

Easing labour

This could be a must see for all expectant mothers or those with plans to. Dates according to studies have been found to ease the most time excruciating pains of labour.

 

According to a  2011 study ‘The effect of late pregnancy consumption of date fruit on labour and delivery' by Al Kuran and others it was found that consumptions of date fruit in the last four weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome.

Stops night blindness

The American Cancer Society declares that usage of one date on a daily basis assists in maintaining healthy eyes for one's life time.

Boosting brain health

Some studies, such as one found in JAMA Internal Medicine, have shown that sufficient vitamin B6 levels which are also provided by dates are associated with improved brain performance and better test scores.

Anti-inflammatory properties

Dates are rich in magnesium, a mineral known for its anti-inflammatory benefits. One study found that "inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumour necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased."

Further, inflammation in the arterial walls was also reduced with magnesium intake. Based on magnesium's anti-inflammatory properties and the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer's disease, and other inflammation-related health ailments.

Reduced blood pressure

Magnesium, one of the minerals available in dates has been shown to help lower blood pressure. This combined with the other minerals such as potassium that help in cell development ensure the proper working of the heart.

One is able to get at least 15% of their RDA from 100g of dates.

Caution

Much as dates are famed for a very high nutritional value, if not consumed in moderation experts say can instead have negative impact on one's health for example weight gain due to the very high sugar content, might lead to such side effects as bloating, diarrhoea for people who have fructose intolerance(inability to absorb fructose) and tooth decay.