Author: Thirunavukkarasu Sivasubramaniam

Overview

Nuts are one of the most nutritious foods on the planet, and they have been part of the human diet for a long time. They are small but powerful. Every nut has a unique taste and a slightly different nutritional profile, but all nuts are plant-based protein sources, healthy fats, and essential vitamins and minerals, so they’re all good for you. Here is the list of some of the healthiest nuts to add to your diet.

Pistachios

It is full of protein and other essential nutrients. Also, they are a good source of healthy fats and antioxidants. You’ll see that it’s a seed from the pistachio tree if you look at it. People think of it as a nut because of its looks and feels.

A study found that eating pistachios can help lower blood pressure and improve endothelial function, which could help people avoid heart problems.

Moreover, according to research, people with type 2 diabetes who consumed pistachios every day for a month had considerable improvement in cholesterol and triglycerides.

Those with pre-diabetes saw an improvement not just in insulin resistance but also in inflammation indicators. Inflammation-reducing phytochemicals, such as flavonoids and flavone phenols, may be responsible for the anti-inflammatory properties of pistachios.

Besides, they have the highest concentration of vitamin B6 of any nut. The molecule hemoglobin, which transports oxygen in red blood cells, and blood sugar control are both dependent on vitamin B6. Moreover, one ounce of pistachios has more potassium than half a banana, making them an excellent source of potassium.

According to the USDA database, every 100 grams of pistachios has 541 calories. 

Walnuts

According to history, walnuts have been around for 10,000 years. Also, walnuts are the healthiest nut by far due to their high concentration of phytochemicals, including:

• Phenols
• Phytates
• Phytosterols
• Omega-3 fatty acids, which have anti-inflammatory properties, are abundant in these foods. 

According to the American Journal of Clinical Nutrition, alpha-linoleic acid, an omega-3 fatty acid found in walnuts, is linked to:

• Bone health
• Cardiovascular disease prevention
• Diabetes prevention

Besides, walnuts also include iron, which helps red blood cells carry oxygen, selenium, which may help prevent cancer, vitamin E (an antioxidant), and a few B vitamins.

Triglycerides (fat in the blood that raises the risk of heart disease) can be lowered by eating walnuts. Furthermore, Omega-3 fatty acids present in walnuts are essential for brain function. Researchers found that walnuts also boost the gut microbiome, a microbial community of billions of microorganisms or bacteria that reside in the gastrointestinal system.

100 g of walnuts contain 654 calories.

Cashews

Cashews are a famous snack nut, and they’re as nutritious as they are tasty. In addition to the anti-inflammatory benefits of phytates, cashews include phosphorus, magnesium, copper, manganese, and the necessary minerals. In a study, cashews have been shown to lower LDL (bad) and total cholesterol in men and women who eat between 16 and 36 cashews per day. Besides, American Journal of Clinical Nutrition researchers found that cashews increase blood lipids.

There are around 163 calories in each serving of cashews (28 g-1 oz).

Almonds

Almonds, which are related to peaches, are grown in large quantities in California, making it the world’s leading producer of almonds. For centuries, they’ve been hailed as one of the planet’s healthiest nuts (and other foods). In a 12-week study, obese people who consumed 15 percent of their calories from almonds observed:

• Weight loss
• Reduction in belly fat
• Drop-in blood pressure.

Another study from 2017 found that consuming almonds for just three weeks:

• Improve glucose management
• Lower cholesterol and triglyceride levels
• Decrease waist in persons with diabetes.

Vitamin E, calcium, magnesium, and folate are also found in almonds. You can snack on the almonds as is or make almond butter, flour, and milk to reap the nutritional benefits of almonds. The vitamins and minerals make them an excellent choice for individuals allergic to peanuts. Almonds contain 667 calories per 100 grams.

Peanuts

Peanuts, which are legumes rather than nuts, have a nutritional profile similar to that of other nuts and other health advantages. It’s good to eat peanuts because of their high levels of niacin, an essential B vitamin, and manganese, which helps the body metabolize cholesterol.

In addition, peanuts are environmentally friendly since they grow in the ground rather than on trees. As a bonus, nitrogen is organically replenished and enriched in the soil. A pleasant stress reliever may also help you calm down and eat more mindfully.

One of the most prevalent food allergies in humans is due to peanuts. Anaphylaxis can be life-threatening for many persons with peanut allergies. Consult a Nutritionist before adding this nut to your diet. 

There are a variety of polyphenols, antioxidants, flavonoids, and amino acids found in peanuts. All of these components positively affect human health. Raw peanuts weighing an ounce (28.35 grams) contain around 162 Calories in one serving.

Healthiest Nuts – Frequently Asked Questions

Bottom Line

If you want expert advice on the nuts that would be the healthiest for you, you can consult a specialist. Maybe one healthiest nut is suitable for you while the other is not; it’s always better to consult with a specialist through the best healthcare apps online.

Introduction

The Nutrition Facts of the Flaxseed make it a wonder food. Moreover, it is functional food like Amla and Dates. Also, a hundred grams of seed contains nearly 500 kilocalories, 42 grams of fat, 28 grams of fiber, and 20 grams of Protein. Besides, it is rich in alpha-linolenic acid, an omega-3 fatty acid. However, these are good fats and beneficial to a healthy heart. Also, it contains a good amount of dietary fiber and good quality protein.

Flaxseed Nutrition Facts

According to Food Data Central of the U.S. Department of Agriculture, every 100 grams of flaxseed contains the following nutrients.

Name	Value	Unit
Water	6.96	gram
Energy in kcal	534	kcal
Energy in kJ	2230	kJ
Protein	18.30	g
Total Lipid	42.20	g
Ash	3.72	g
Carbohydrate	28.9	g
Total Dietary Fiber	27.3	g
Total Sugars	1.15	g
Calcium	255	mg
Iron	5.73	mg
Magnesium	392	mg
Phosphorus	642	mg
Potassium	813	mg
Sodium	30	mg
Zinc	4.3	mg
Copper	1.22	mg
Manganese	2.48	mg
Selenium	25.4	µg (microgram)
Vitamin C	0.6	mg
Thiamin	1.64	mg
Riboflavin	0.161	mg
Niacin	3.08	mg
Pantothenic acid	0.985	mg
Vitamin B-6	0.473	mg
Total Folate	87	µg
Total Choline	78.7	mg
Betaine	3.1	mg
Lutein + zeaxanthin	651	µg
Vitamin E (alpha-tocopherol)	0.31	mg
gamma-tocopherol	20	mg
delta-tocopherol	0.35	0.35
Vitamin K (phylloquinone)	4.3	µg
Total Saturated Fatty Acids	3.66	g
Total Monounsaturated Fatty Acids	7.53	g
Total Polyunsaturated Fatty Acids	28.7	g

Overview of Flaxseed Nutrition Facts

We can call Flaxseed a potential functional food because it is a very good source of alpha-linolenic acid, high-quality protein, Lignans, a high amount of dietary fiber, and other phenolic compounds.

Now, let us elucidate every aspect of these nutrients in detail.

Alpha-linolenic acid

Alpha-linolenic acid (ALA) is an essential Omega-3 fatty acid. It becomes essential because the body cannot produce/synthesize on its own. Moreover, Flaxseed is the only plant source that contains Alpha-linolenic acid (Riediger et al., 2009). Also, there are three types of Omega-3 fatty acids (Linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)). Above all, Many studies conclude that all three types of acids are beneficial to heart health.

Also, ALA from Flaxseed exerts positive effects on blood lipids. Additionally, a study by Chan et al., 1993 suggests that ALA reduces the plasma total cholesterol, LDL(Low-Density Lipoprotein, and VLDL (Very Low-Density Lipoprotein) cholesterol in 20-34 years old healthy men.

Besides, ground flaxseed, high in omega-3 fatty acids, reduces hypertension, cholesterol, and triglyceride level (Oomah and Maza, 1998).

Also, the presence of ALA in adipose tissue reduces the risk of certain cancers. (Maillard et al., 2002).

Based on the results of clinical trials, epidemiological investigations and experimental studies, ingestion of ALA has been suggested to have a positive impact on Cardiovascular Vascular Disease (CVD). Because of its high ALA content, the use of flaxseed has been advocated to combat CVD.

The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid

Additionally, there have been hundreds of medical studies that suggest the beneficial effects of Flaxseed on heart health.

Lignans

Lignans contribute to most of the benefits of Flaxseed.

Moreover, Lignans are the phytoestrogens available in legumes and other plant sources. Flaxseed contains about 75- 800 times more Lignans than cereal grains, legumes, fruits, and vegetables. Hence, It is the richest source of Lignans.

Besides, the antioxidant activity of the Lignans contributes to the anti-cancer functions of Flaxseed.

Also, Dietary flaxseed has the potential to reduce tumor growth in patients with certain hormone-dependent cancers. (Lilian U. Thompson, May-2005)

Furthermore, Mammalian Lignans suppress the growth of prostate cancer cells. (Switzer BR et al, 2001).

Similarly, Lignans help balance estrogen levels in the body. Also, they have been found to help reduce menopause symptoms, similar to soy phytoestrogens.

Dietary Fiber

Flaxseed contains soluble and insoluble dietary fibers. Nearly 25% of your fiber needs can be obtained from a half-ounce of dry whole flaxseed.

Besides, Dietary fibers from flaxseed help in body weight regulation through both hunger suppression and diminished nutrient absorption. Besides, it slows down the emptying of the stomach and lowers blood glucose levels. Also, it lowers Cholesterol by inhibiting its absorption.

Moreover, it reduces the postprandial blood glucose response in humans. Hence, Fiber in Flaxseed plays an important role in lowering blood glucose levels. Also, it is helpful in preventing obesity.

Protein

Flaxseed contains nearly 20% protein of its total weight. Besides, the amino acid pattern is similar to that of soybean protein. Hence, it is one of the most nutritious plant proteins. Moreover, Albumin and globulin type proteins are the major proteins in flaxseed.

Besides, the protein of flaxseed is more effective in reducing plasma cholesterol and triglyceride levels than soya protein. Moreover, it is gluten-free.

Moreover, Velasquez et al, 2003, had found that Flaxseed protein is more effective than soy protein in reducing proteinuria and renal histologic abnormalities. Hence, it has a renal protective effect.

Besides, it has strong immunosuppressive and antimalarial activities by inhibiting malarial parasites. Also, it has antihypertensive properties.

Flaxseed Anti-Nutrients

Apart from beneficial Nutrition facts, Flaxseed contains anti-nutrients also. I give below the important anti-nutrients.

Cyanogenic Glycosides

Cyanogenic Glycoside is a questionable compound found in flaxseed. However, the acute toxic dose of the inorganic cyanide for an adult is 50-60 mg. Also, humans can detoxify it if it is below 30-100 mg. However, 1-2 tablespoons of Flaxseed can contain 5-10 mg of hydrogen cyanide. Moreover, roasting of flaxseed can eliminate Cyanogenic Glycoside. Hence it is always advisable to roast the flaxseed before consumption. Also, two-phase solvent extraction with hexane and alkanol can detoxify it.

Linatine

Linatine is an antipyridoxine factor (a Vitamin B₆ antagonist)  found in flaxseed. However, Linatine is a problem in chicks, flaxseed has not been associated with a vitamin B6 deficiency in humans.

Trypsin Inhibitor and Phytic Acid

Additionally, Flaxseed contains trypsin inhibitors and phytic acid. Nonetheless, they are lower than Soya and Canola seeds. The activity of the components is insignificant and has a lesser impact on human health.

Conclusion

The Flaxseed seed is a complete food that helps in conditions like hypertension, heart disease, diabetes, constipation, many types of cancers, and many more diseases. In spite of many health benefits, it also contains some anti-nutrients. However, most of the risks posed by these anti-nutrients can be overcome by consuming the roasted form of seed. Moreover, the benefits definitely overweigh the risks. Hence, including flaxseed in your daily diet will provide you with better health.

Indian Gooseberry is also called Amla, Amlaki, Amlaka, Phyllanthus Emblica, Emblica Officinalis, and Emblic Myrobalans. The plant grows into a middle-sized tree. The tree is found mostly in the Indian subcontinent and middle-east countries. Moreover, its fruit, seed, flowers, leaves, bark, and root are used in traditional medicines like Ayurveda, Unani, and Siddha. Moreover, it is one of the oldest plants used for medical purposes.

Amla – Indian Gooseberry Nutrition Facts

First, let us have a look into its Nutrition facts.

Amla fruit is a rich source of vitamin C and Vitamin A. It contains Vitamin C that is equal to 20 oranges. No wonder it is called a superfruit. Moreover, Vitamin C in Indian Gooseberry is more quickly assimilated in the body than the synthetic vitamin.

Likewise, it has a modest quantity of different nutrients like Vitamin B and Vitamin E. Moreover, It is also a good source of Potassium, Phosphorus, Calcium, Magnesium, and dietary fiber.

Moreover, it is high in bioflavonoids like ellagic acid, gallic acid, and rutin. These are effective anti-oxidants that provide a profound degree of cell protection.

The following table depicts the detailed break-up of nutrition facts in every hundred grams of Indian Gooseberry.

Nutrition Parameter	Values
Total Calories	44 (184 kJ)
Protein	0.9 g
Water	87.9 g
Ash	0.5 g
Total Carbohydrate	10.2 g
Dietary Fiber	4.2 g
Total Fat	0.6 g
Total Omega-3 Fatty Acids	46.0 mg
Total Omega-6 Fatty Acids	271 mg
Total Trans-fatty Acids	Nil
Vitamin A	290 IU
Vitamin C	27.7 mg
Vitamin E	0.4 mg
Niacin	0.3 mg
Vitamin B6	0.1 mg
Folate	6.0 mcg
Pantothenic Acid	0.3 mcg
Calcium	25.0 mg
Magnesium	10.0 mg
Phosphorus	27.0 mg
Potassium	198.0 mg
Iron	0.3 mg
Sodium	1.0 mg
Zinc	0.1 mg
Selenium	0.6 mcg
Reference	nutritiondata.self.com

However, the Vitamin C content may vary among the Amla fruits found in different geographical regions. For example, the fruit found in Kanchanaburi Province in Thailand contains the highest level of Vitamin C (575±452mg/100g).

Amla in Ayurveda

Amla is widely used in Ayurveda from time immemorial. For instance, it is the main ingredient of Chyawanprash, the traditional immunity booster. Ayurveda calls the fruit Dhatri which means mother or nurse. This is because the fruit takes care of the person who consumes it just like a mother takes care of a child.

Taste (Rasa)	sour, astringent, sweet, bitter, and pungent.
Nature (Veerya)	Cooling
Post Digestive Taste (Vipaka)	Sweet
Quality (Guna)	Light, Dry
Effect on Humor (Dosha)	Controls Vata, Pitta, and Kapha.

The following Ayurvedic formulations use Amla as the main ingredient.

1. Chyawanprash
2. Amlaki Rasayana
3. Brahma Rasayana
4. Dhatri Rasayana
5. Nishamlaki

Additionally, there are many more formulations that contain Indian Gooseberry. For example, Triphala is a widely used Ayurvedic combination.

The above formulations are mainly used for their immunomodulatory, anti-aging, and rejuvenating properties. Also, these Ayurvedic formulations nourish the skin and hair. Heart Patients should not use them without professional advice.

The following are some of the traditional remedies. Please note that the details are given here for information purposes only. You should consult your doctor before taking any formulation.

Health Condition	Usage
Blood Sugar	Dried Amla powder with bitter gourd juice
High Cholesterol	Amla Powder 500mg capsule
Hypertension	Amla Choorna or Triphala tablets (contains Amla)
Anemia	Vitamin C in Amla helps to absorb iron
Cough	Amla Juice or Powder with water thrice daily
Menstrual Disorders	Powdered Amla seeds

Amla – Indian Gooseberry Benefits

The benefits of Amla are countless. For instance, it is beneficial to health conditions like high blood pressure, diabetes mellitus, anemia, jaundice, and many more. Next, let us look at the major health aspects of Indian Gooseberries.

Amla and Diabetes

The compounds that present in Amla like gallic acid, ellagic acid, and gallotannin are responsible for their anti-diabetic properties.

Additionally, a study conducted by M.S.Akhtar on Type 2 diabetic patients receiving Amla powder found a significant decrease in fasting and postprandial blood glucose levels as against baseline values. Likewise, another study by MA Elobeid and EA Ahmed concludes that the antidiabetic efficacy of Amla showed a better potential than metformin, the medication used in the treatment of diabetes.

Furthermore, taking Amla Juice with Bitter Gourd Juice daily for two months stimulates the Pancreas that helps to secret insulin.

Additionally, there are many studies suggesting that Indian Gooseberry prevents the complications like diabetic neuropathy and diabetes-induced heart dysfunction in type 2 diabetic patients. The strong free radical scavenging activity of Emblica Officinalis and its ability to reduce oxidative stress are the reasons behind its anti-diabetic properties.

Amla and Cardiac Health

In fact, a recent study found that Indian Gooseberry supplementation in rats reduces cardiac tissue necrosis and inflammatory cells. Moreover, the supplementation ameliorates fibrosis and excess collagen deposit in the left ventricle of the heart.

Also, a study by Jeevangi Santhoshkumar et al shows that the fruit has anti-hyperlipidemic, hypolipidemic, and anti-atherogenic properties which are conducive for a healthy heart. Above all, a study published in National Medicine Journal shows that Emblica Officinalis shows a significant impact on lipid profiles by a significant increase in HDL Cholesterol. Also, there is a notable reduction in LDL and LDL/HDL ratio. Will Amla Become the Next Weapon Against Heart Disease?

Likewise, many recent studies show the cardio-protective aspect of Indian Gooseberry.

Indian Gooseberry and Liver Health

Indeed, liver diseases affect nearly 10% of the world population. Of course, the usage of pharmacological therapies for extended periods imparts systemic toxicity. Also, it is a well-documented fact that oxidative stress plays a major role that contributes to the initiation and progression of liver damage. Hence, anti-oxidant therapy by using natural antioxidants is one of the reasonable approaches for the prevention and treatment of liver diseases.

Amla fruit is traditionally used for enlarged liver and liver revitalizing. Additionally, there are evidence-based hepatoprotective properties of Indian Gooseberries. In fact, many studies have shown that the fruit is effective in preventing and ameliorating the effects of hepatotoxic agents like paracetamol, ethanol, carbon tetrachloride, heavy metals, and iron overload. Moreover, its ability to mitigate hyperlipidemia and metabolic syndrome has beneficial effects on liver health.

Also, the fruit possesses protective properties against chemical-induced liver cancer.

Moreover, these liver-friendly effects of the fruit are intervened essentially by its properties of free radical scavenging, antioxidant, anti-inflammatory, detoxification, and lipid metabolism.

Indian Gooseberry and Cancer

A review article by Baliga et al shows that Amla extract significantly reduces solid tumors. Furthermore, the compounds present in the fruit extract are effective in inhibiting the proliferation of neoplastic cells. Additionally, the compounds possess anti-proliferative effects against many types of cancer cell lines. Moreover, the fruit has the ability to decrease the ill effects of radiation. In other words, the fruit has radio-protective effects. Also, experiments have shown that Amla protects against chemical-induced carcinogenesis and oxidative stress.

Other Health Benefits of Amla

Other benefits include its immunomodulatory effects. Immunomodulation is a process of altering immunity either by stimulating or by suppressing the immunity and thereby normalizing it. In fact, synthetic drugs used for this purpose often have side effects and allergic reactions. Many studies show that Amla is effective in preventing bacterial colonization. Hence, its antibacterial and antifungal effects are well documented. A high score of Vitamin C and a wide range of phytochemical components are reasons for its immunomodulatory effects.

Yet another notable benefit of the fruit is its anti-aging properties. Anti-oxidants prevent premature aging. Especially, Vitamin C protects your skin by brightening your complexion and decreasing hyperpigmentation. Hence, it protects your skin from free radicals (wrinkles and sunspots), aging, and pollution.

Also, there is experimental evidence that shows the beneficial effects of Amla in the following health conditions.

1. Respiratory disorders
2. Eye disorders
3. Rheumatism
4. Scurvy
5. Anemia
6. Menstrual disorders
7. Diarrhea and dysentery
8. Hair Tonic

Amla Side Effects

It is possibly safe when taken orally at doses up to 1 gm daily. However, some Ayurvedic formulations that contain Amla have been linked to liver damage. There is no evidence that suggests any adverse effects when consuming Amla alone. Therefore, it is likely safe for most people.

Bottomline

The beneficial effects of traditional usage of Indian Gooseberry are validated by many preclinical studies. In fact, the experiments have shown that the wonder fruit essentially possesses antibacterial, antifungal, antiviral, hypolipidemic, antidiabetic, anti-inflammatory, anticancer, antioxidant, antipyretic, anti-anemic, and antiatherogenic properties. Additionally, the superfruit has cardioprotective, hepatoprotective, nephroprotective, neuroprotective, gastroprotective, and immunomodulatory properties. This list is not exhaustive. Yes, it provides more health benefits.

So Ayurveda has incorporated this marvelous fruit as the main ingredient in many of its formulations.

Adding this fruit to your diet guarantees better health. Additionally, you could prevent and ameliorate many life-threatening diseases. Moreover, there are no side effects in doing so.

Do you think of including this wonder fruit in your daily diet?

The health benefits of dates fruit are amazing. Let us see this in detail.

Dates are the sweet edible fruits of a species of palm tree grown in tropical regions. Though it is originated from the Middle East and South Asia, it is now being cultivated in many tropical and subtropical regions of the world. Countries in the Middle East and North America are the largest producers and the total annual production amounts to 8.53 million tonnes (2018 data).

Dates Nutrition Facts

Dates are mostly dried and not dehydrated before they come to the market. The drying process makes the sugar more concentrated. This makes them sweeter. The following table depicts the nutrition facts of two important varieties of the date fruits namely Delget Noor Dates and Medjool Dates.

Name	Delget Noor Dates Nutrition Facts	Medjool Dates Nutrition Facts
Energy	282 kcal, 1178 kJ	277 kcal, 1160 kJ
Protein	2.45 g	1.81 g
Water	20.53 g	21.32 g
Total Lipid	0.39 g	0.15 g
Carbohydrate	75.03 g	74.97 g
Total Dietary Fibre	8 g	6.7 g
Total Sugar (includes NLEA)	63.35 g	66.47 g
Calcium	39 mg	64 mg
Iron	1.02 mg	0.9 mg
Magnesium	43 mg	54 mg
Phosphorus	62 mg	62 mg
Potassium	656 mg	696 mg
Copper	0.206 mg	0.362 mg
Sodium	2 mg	1 mg
Vitamin C	0.4 mg	0 mg
Thiamin	0.052 mg	0.05 mg
Riboflavin	0.066 mg	0.06 mg
Niacin	1.274 mg	1.61 mg
Pantothenic Acid	0.589 mg	0.805 mg
Vitamin B-6	0.165 mg	0.249 mg
Vitamin E (Alpha-tocopherol)	0.05 mg	–
Reference	USDA Nutrition Facts	USDA Nutrition Facts

Moreover, it contains large amounts of phytochemicals and phytoestrogens, according to a study published in Weil Cornell Medicine-Qatar.

Also, the fruit has trace elements like manganese, zinc, selenium, fluorine, and cobalt. Yet, it is a poor source of protein. Furthermore, it is rich in fiber and free of fats and cholesterol.

However, there are more than 250 varieties (cultivars) and the nutrition value may differ according to the variety.

Benefits of Dates for Women

Now, let us examine what are the health benefits of dates for women. Various studies suggest that date fruit is beneficial to women during pregnancy, menstruation, and menopause.

Benefits of dates for women’s Periods

Iron is an essential part of hemoglobin found in red blood cells. A woman aged between 19 and 50 requires 18 to 21 mg of iron daily. Iron deficiency leads to anemia. Menstruating women are at risk of iron deficiency if sufficient dietary iron is not available to replace menstrual and other losses of iron. Moreover, people suffering from menorrhagia are also at high risk of Iron Deficiency Anemia (IDA) that requires urgent medical care. It is possible to prevent these health conditions with a sound diet that includes dates fruit.

Benefits of dates for women in Pregnancy

Pregnant Women are another class of people who are at risk of iron deficiency. According to WHO, a pregnant woman requires 30 mg to 60 mg of elemental iron daily. Hence, the diet can be supplemented with date fruits. This may help to reduce the manifestations of iron deficiency.

Furthermore, pregnant women require nutritious food for the mother and fetus. Date fruits contain a lot of minerals, trace elements, and multivitamins. Hence it serves as a complete food for pregnant women. The phytosterols and phytoestrogens found in date fruit increase plasma estrogens in the body which has proapoptotic and antioxidant activity.

Also, date fruit can repair the DNA of the fetus and prevent genetic disorders. (Saryono et al).

A study that investigates the effect of date fruit on labor parameters and delivery outcomes concludes that the consumption of date fruit in the last four weeks before labor notably reduced the induction and augmentation of labor, and also produced a more favorable, yet insignificant, delivery outcome.

Dates have a high amount of insoluble fiber that can help the defecation process run smoothly. Eight date fruits can give at least five grams of fiber.

Therefore, date fruit consumption during pregnancy is a good supplement to be considered. It not only helps to meet the nutritious requirement but also helps in reducing the labor intervention and safe delivery.

Benefits of dates for women’s Fertility

One of the main reasons for infertility in women is the high level of free radicals in the body. According to a study by Saryono et al, free radicals can affect implantation and early embryonic development. The anti-oxidant content of the date fruit has been already established by many studies. Moreover, the high polyphenol content in the date fruit has the potential to enhance the antioxidant activity and may boost fertility in women (Further studies required to confirm this hypothesis).

Benefits of dates for women’s skin

A study was conducted by Sidra Meer et al (2017) to explore the benefits of date fruit for skincare. In this study, eleven healthy women were recruited to study the efficacy of date fruit extract on their skin. Before the beginning of the study, the composition of the extract was analyzed to better understand the mechanism behind its impact on the skin. The efficacy was evaluated every week with baseline values for eight weeks.

The study found that the extract improved all parameters it has investigated like skin elasticity, redness, brightness, pigmentation, and hydration. Overall it led to improve facial skin because of its whitening, anti-inflammatory, anti-acne, moisturizing, and anti-aging effects. Also, it doesn’t have any adverse reactions.

Benefits of Dates for Men

Dates and Male Fertility

In traditional Egyptian medicine. the pollen of date palms has been long used as a remedy for infertility in humans.

A study by Hassan et al (2012) concludes that Date Palm Pollens provides a protective effect against testicular dysfunction in rats. Another study conducted on rats by SemalinaWahyudi et al (2015) concludes that the dates affect sperm motility and morphology of infertile rats, meaning dates may improve fertility in men.

Benefits of Dates for Babies and Children

As we have already stated, dates are full of vitamins and minerals. Yet they are high in naturally occurring sugar. Hence they should be used in moderation.

Moreover, it is a common choking hazard for babies as the dates contain hard inedible pits. Therefore, before serving the babies, the dates should be pitted and minced. If the pitted dates are soaked in the hot water, the risk of choking will be lesser.

It is not recommeded for babies aged less than eighteen months.

Dates in Weight Management

Diet and exercise are the only two ways that can be effectively used for weight management. Functional foods like date fruits play an important role in weight management.

Date fruits are rich in dietary fiber that hinders the ingestion cycle in the internal organ. As it causes you to feel more full, you burn-through lesser food. Obviously, it contributes to weight loss. Also, it helps the production of short-chain fatty acids that boosts metabolism. Those who want to lose weight must consume an adequate quantity of quality proteins. As we already know, date fruits are a good source of quality protein. Additionally, date fruits have a minimal amount of fatty acids only. Therefore, date fruits are a good choice for those who need to shed weight.

If you need to build muscles, you require an adequate measure of protein. It assists with building muscles as well as repairs them. Moreover, the high measure of potassium found in dates helps to build muscles and proteins in the body. Overall, it is not a bad idea to have four to six dates before your exercise.

Dates for Cardiac Patients

For years, there has been a controversial debate among doctors and researchers over the effect of iron on heart disease. Many studies suggest that a high level of iron in the blood increases the risk of heart problems. A Japanese study concludes that too much iron may lead to a heart attack.

Dates are rich in iron. Hence those prone to heart diseases should consult their health care provider before including dates in their diet.

Bottom Line

Date fruit can be an ideal food for daily intake as it provides a wide range of important nutrients and offers potential health benefits. Moreover, we can store them for longer periods. Also by incorporating date fruit into the diet, we can prevent and reduce the risk of deadly diseases like diabetes mellitus, hypertension, cardiac diseases, stroke, and even certain types of cancer.

Disclaimer

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