Dates are a perfect choice to break fast this Ramadan—they’re natural energy boosters packed with nutrients. But don’t just save them for Ramadan—these superfruits are great for your health all year long!
WORDS PANK JIT SIN
Who could forget the famous sultry temptation of Yusuf Taiyoob every fasting month. That name is synonymous with dates and is a testament to its marketing success.
Dates (Phoenix dactylifera) are very much part of Southeast Asian culture and was probably introduced into the region by the spread of trade.
We did some digging around and found that dates are as potent as figs and perhaps that’s the reason our forefathers took such a liking to them.
THE DATE PALM
- The date palm is one of the oldest cultivated plants in human history having been grown in Saudi Arabia from 600 BC. It is believed to have originated in the area between Egypt and Mesopotamia.
- Today, most of our dates come from Iraq, Iran, Arabia and Morocco.
- Interestingly, dates are also cultivated in the US in states with hot tropical climates such as Florida and California, and also in Australia, Mexico and South America.
- Each date palm can produce between 40 and 80 kg of fruit in each fruiting season.
WHY EAT DATES?
- Dates are nutritious and filling.
- They contain high amounts of complex sugars and decent amounts of micronutrients such as vitamins and minerals.
- Most importantly, it has dietary fibre, which means it’s really good for your bowel movement.
Take for example the medjool date, which is one of the most widely grown dates. There are over 200 varieties, and each 100g serving has:
- 75g of carbohydrates
- 7g of dietary fibre
- 2g of protein
- Healthy levels of potassium, magnesium, copper, manganese and iron
Potential Anti-Cancer Benefits of Polyphenols
- Dried dates have the highest concentration of total polyphenols among all dried fruits, due to the greater exposure to sunlight and extreme temperature at which it is processed.
- Polyphenols are potent antioxidants with various additional health effects.
- Date palm extracts have been shown to have anti- inflammatory, antifungal, as well as antitumour properties.
- Studies on rats show that dried date consumption helped to reduce the rate of mammary cancer, cancer size, and could prevent the spread of cancer in rats that already had cancer.
Protects the Liver
- Date fruit extracts are also liver protective and has been shown to repair damaged liver cells.
Helps Manage Blood Glucose and Cholesterol Levels
- Components of date fruit extract known as diosmetin glycosides have been shown to increase insulin and stimulate an enzyme in the body which regulates blood glucose levels.
- Extracts of date palm can also lower cholesterol levels in the blood.
| This article is part of our series on tips and advice for leading a healthy lifestyle. |
