Dates: 5 reasons this fruit should be part of your diet

• Dates, known as Dabino in Northern Nigeria, are rich in fibre, aiding digestion, promoting regular bowel movements, and relieving constipation
• While often recognised for its role as a natural aphrodisiac, the fruit offers far more health benefits than commonly known
• To highlight its nutritional value, TheRadar has compiled five essential health benefits of the fruit

Dates, known as Dabino in Northern Nigeria, are renowned for their sweetness and succulence and are a staple fruit in many Nigerian households, particularly during the Ramadan season. 

The fruits can sometimes be eaten in their fresh or dried form, or blended as a part of smoothie, fitting into individual preferences. 

Dates, commonly found in the northern part of Nigeria, are often associated with sexual stimulation and are a key ingredient in traditional sexual stimulants, such as 'kayamata', which originated in the northern region of Nigeria. 

However, the benefits of dates extend far beyond this notion. In reality, dates are a nutrient-dense fruit, packed with minerals, healthy fibre, and vitamins. 

To shed light on the often-overlooked advantages of dates, TheRadar has compiled five key health benefits that make them a great addition to a balanced diet.

Five health benefits of dates (dabino) 

1. Reduces risk of heart disease 

There's a saying that "If you want to live long, avoid the hospital and embrace the greens." With the consumption of dates, this saying couldn't be more true. 

Heart disease is one of the most feared illnesses that often affects the human body, especially in old age. However, dates have been shown to reduce the risk of heart disease.

Some Nigerians believe the more bitter a substance is, the more effective it is. However, in the case of dates, it's actually the sweeter, the better.

Dates are rich in potassium, which helps lower blood pressure and reduce the risk of heart disease, strokes, and cardiac arrhythmias.

Beyond the heart disease management, it is crucial to note that regular consumption of dates may reduce the risk of diseases related to oxidative stress, such as cancer, diabetes, heart disease, and Alzheimer's. 

2. Aids with fertility in both male and female

Dates are a potential natural remedy for infertility. Research suggests that dates may have a positive impact on fertility in both men and women.

Dates contain a wealth of antioxidants, which help protect sperm and egg cells from damage caused by free radicals which can improve fertility and reduce the risk of miscarriage. 

The high content of antioxidants, vitamins, and minerals in dates may help improve sperm quality, motility, and count in men. 

For women, dates contain a natural hormone called estradiol, which may help regulate ovulation and improve fertility in women, and also support hormonal balance with the potassium content in the fruit which can help regulate hormonal balance, which is essential for fertility.

3. Increases skin health

Dates are a secret ingredient to achieving that radiant complexion. They provide natural moisturisation, softening and smoothing the skin like freshly pounded yam.

They also contain antioxidants that shield the skin from damage caused by free radicals. 

The consumption of Dates is essential for collagen production, keeping skin firm and supple. Eating dates can boost collagen production, giving you a more youthful appearance because it is rich in vitamin C. 

The combination of natural oils, antioxidants, and collagen-boosting properties, leaves skin looking radiant and glowing, tones the skin, reduces dark spots and hyperpigmentation.

4. Helps in weight gain

Most times the majority want to trim down their weight rather than increase it, however for those looking to gain weight in a healthy and sustainable way, dates can be a valuable addition to their diet.

Dates are relatively high in calories, with a 100-gram serving providing around 277 calories. This makes them an excellent snack for those looking to increase their overall calorie intake.

They contain natural sugars like glucose, fructose, and sucrose, which provide a quick source of energy, and are also rich in dietary fibre, containing both soluble and insoluble fibre. Fibre helps to slow down digestion, keeping you feeling fuller for longer and reducing the likelihood of overeating.

Therefore, when consuming dates for weight gain, you don’t need to overeat to achieve results.

5. Facilitate natural labour

As expectant mothers approach their due date, they often wish for a smooth and short labour. One simple and unexpected tip to help achieve this is to include dates in their diet during pregnancy because they offer several benefits that can positively impact the labour and delivery experience. 

Dates have an oxytocin-like effect, which helps stimulate uterine contractions and increase the sensitivity of the uterus. This can aid in a smoother labour process. Additionally, the way dates influence uterine contractions can also help reduce postpartum bleeding, a common concern for new mothers.

Incorporating dates into your diet during pregnancy can be a natural and effective way to prepare for a smoother labour and delivery. 

It is important to remember to always consume dates in moderation, as they are high in natural sugars. Also, one needs to be sure to maintain a balanced diet and consult with a healthcare professional or registered dietitian for personalised nutrition advice.

Whether you prefer your dates fresh, dried, or blended into a smoothie, added into oatmeal or yoghurt, incorporating them into your daily diet routine can have a significant impact on your overall well-being. From boosting energy levels to supporting heart health, the advantages of dates are undeniable.

Soya Beans: 10 reasons this superfood should be part of your diet 

Meanwhile, TheRadar earlier reported the nutritional benefits of soya beans as established by health experts. 

Soya beans are leguminous vegetables that give immense nutritional value to the human body. They carry phytoestrogens which have anti-cancer properties, improve cognitive function, aid in weight management, and support skin, hair, and gut health.