Ramadan is approaching, which means the time to observe fasting is getting closer. According to the Sunnah, many people consume dates when breaking their fast. In addition, dates are highly recommended because they contain many nutrients. So, what are the dates benefits? And what are some easy ways to consume them? Here’s the full explanation! 

Dates Benefits That You Should Know

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According to the USDA, dates contain a variety of essential nutrients that are beneficial for the body. Every 100 grams of dates contain the following nutrients:

• Calories: 277 kcal.
• Carbohydrates: 75 grams.
• Fiber: 7 grams.
• Natural sugars: 66 grams.
• Protein: 2 grams.
• Potassium.
• Magnesium.
• Iron.
• Vitamin B6.
• Vitamin K.

The high fiber content in dates is excellent for digestion, while their natural sugars can provide a quick source of energy. The potassium in dates helps maintain heart health and supports healthy blood pressure regulation.

Additionally, the magnesium in dates is important for bone health, while iron helps boost red blood cell production. Overall, dates provide a wide range of nutrients in each small serving, making them a healthy and natural snack.

Here are dates benefits for your body that you should know:

1. Supports digestive health

The high fiber content in dates is very beneficial for digestive health. Fiber helps prevent constipation by promoting smoother bowel movements and increasing stool bulk. The soluble fiber in dates can also support gut health by encouraging the growth of beneficial bacteria.

2. A natural source of energy

This fruit contains natural sugars such as fructose and glucose, which provide instant energy without causing excessive spikes in blood sugar. This is why dates are often consumed when breaking the fast, as they quickly restore energy to a tired body. Dates can also be a delicious and healthy snack.

3. Reducing the risk of heart disease

Dates contain potassium and magnesium, minerals that are essential for maintaining healthy blood pressure and proper heart function. Meeting your daily potassium intake can help lower the risk of stroke and heart disease. In addition, the antioxidants found in dates, such as flavonoids and carotenoids, help prevent damage to cells and blood vessels.

4. Improving brain function

Dates contain antioxidants that can fight inflammation, which has been linked to a lower risk of neurodegenerative diseases such as Alzheimer’s. The antioxidants in dates, including flavonoids and phenolic acids, may help improve brain function and protect brain cells from oxidative stress.

5. Supporting bone health

The magnesium, potassium, and iron content in dates helps maintain healthy bones. Magnesium and potassium are minerals that support bone density, while iron aids in the production of red blood cells needed to maintain oxygen supply to bones and other tissues.

6. Dates benefits for skin

Dates are good for skin health because they contain antioxidants, vitamins, and minerals that help protect and nourish the skin. They support hydration, promote skin repair, improve elasticity, and help maintain a natural glow by supporting healthy circulation.

7. Dates benefits for women

Dates provide several benefits for women, including supporting iron levels, improving digestion, boosting natural energy, and helping maintain bone health. They are also beneficial during pregnancy due to their rich nutrient content.

Easy Ways to Enjoy Dates

Beside eating it directly, there are several easy ways to eat dates:

1. Stuffed dates

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Dates stuffed with various fillings are commonly found in bakeries abroad. This treat is also popular in Morocco, where it is served at celebrations such as births and weddings. You can fill dates with crushed nuts, cinnamon, cheese, or any other toppings you like. This way, you get a bite that is both sweet and savory.

2. Date Juice

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The natural sweetness of dates makes them perfect for a delicious juice or milkshake. It’s very easy to make, simply blend dates and milk together to create a thick and creamy milkshake. This drink feels especially refreshing after a long day of fasting. You can also add a banana for extra calories and energy.

3. Date Purée

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Date purée can be a delicious sauce to accompany various meat dishes, especially chicken and fish. To make it, simply blend dates with water, lemon zest, lemon juice, and a pinch of salt. Once it reaches a smooth, paste-like consistency, it’s ready to serve.