Dates have been a staple food in the Middle East and Northern Africa for thousands of years. They are renowned for their naturally sweet taste and nourishing properties. However, many women in Western countries are not aware of the numerous research-backed benefits of incorporating dates into their regular diet. Dates offer a wide range of health benefits that are particularly advantageous for women as their bodies change with age.
Here are 15 scientifically proven reasons why women should consider adding dates to their daily diet.
1. Stronger Bones
As women age, their estrogen levels decline, and this can lead to a loss of bone density, making them more prone to fractures and osteoporosis. However, consuming dates can help preserve bone mineral density and flexibility. Dates are rich in selenium, manganese, copper, and magnesium, all of which can help maintain healthy bones. A 2006 study found that postmenopausal women who ate dried dates regularly for four months had significantly higher bone density markers than those who did not consume dates. These bone-protective effects are believed to be due to the minerals and phenolic antioxidants found in dates.
2. Reduced Risk of Heart Disease
Heart disease is the leading cause of death among women in the United States, with the risk increasing significantly after menopause. The good news is that dates contain potassium, fiber, magnesium, and antioxidants, which have all been proven to benefit heart health. According to a meta-analysis of over 250,000 participants, consuming 4,700 mg of potassium daily can reduce the risk of stroke by 27% and the likelihood of developing cardiovascular disease by 11% when compared to those who consume lower levels of potassium. Additionally, a 2017 study has shown that eating dates can significantly decrease the levels of LDL and triglycerides in postmenopausal women, both of which are major contributors to the development of heart disease.
3. Improved Digestion
As women age, their digestive regularity and gut health tend to decline, which can cause bloating and constipation. Dates are a great food choice for supporting regular bowel movements and healthy digestion. Just a 100-gram serving of dates can provide over 12% of the recommended daily value for fiber. Fiber adds bulk to the stool, reducing constipation while also nourishing the beneficial bacteria in the gut microbiome. In a 2011 study published in the Journal of Agricultural and Food Chemistry, researchers found that regular consumption of dates increased bowel movements, intestinal transit time, and stool weight in healthy adults compared to a control group that did not eat dates.
4. Boosted Immunity
As we age, our immune system tends to weaken, making us more susceptible to illnesses and infections. However, incorporating dates into our diet can help boost our immune cell function due to their high levels of soluble fiber, antioxidants, and trace minerals. According to a study published in Oxidative Medicine and Cellular Longevity in 2020, the antioxidants found in dates can protect our immune cells from free radical damage. Additionally, minerals like selenium, copper, and magnesium can help in the normal development and functioning of various immune cells. Furthermore, consuming 20 grams of date fiber extract daily for twelve weeks can significantly increase the levels of beneficial probiotic bacteria called Bifidobacteria in the gut. This improvement in the gut microbiome has been strongly linked to an enhanced immune system.
5. Improved Brain Health
As women age, keeping a sharp memory, focus, and quick thinking can become increasingly difficult. Fortunately, dates contain unique antioxidants called polyphenols that have been shown to help combat inflammation and oxidation in the brain, ultimately protecting cognitive function. A meta-analysis has revealed that consuming dates can significantly improve memory, attention, and learning capacity in animal subjects. Researchers believe that these neuroprotective effects are due to dates’ phenolic compounds.
6. Younger-Looking Skin
As women age, their skin loses collagen, which results in wrinkles, dryness, and sagging. However, dates can help maintain youthful and plump skin due to their high content of vitamin C, antioxidants, and minerals such as copper. A 2018 study discovered that extracts from date palm fruit can help preserve collagen in skin connective tissue cells and provide protection against UV damage when applied topically. Researchers have concluded that date phytochemicals have the potential to reduce the effects of aging on human skin.
7. Sustained Energy Levels
Many women over 30 complain about feeling fatigued throughout the day. Dates are a natural energy food that is packed with nutrients and can be a perfect solution for a quick pick-me-up. The glucose and fructose sugars in dates provide an instant energy boost, while the fiber slowly releases it for sustained vitality. According to a 2015 study, athletes who ate dates 15 minutes before an intense workout enjoyed improved stamina and performance compared to those who drank water. This could be due to the optimal glucose-to-fructose ratio found in dates.
8. Healthy Weight Maintenance
Various factors contribute to weight gain in women, such as hormonal changes and slowed metabolism. Dates contain fiber, nutrients, and antioxidants that help control appetite, curb cravings, and maintain a healthy body weight as women age. A study published in the Journal of Obesity analyzed the effects of date consumption on overweight and obese adults. The results showed that after eight weeks, participants who consumed seven to eight dates per day had significant reductions in body fat percentage, body weight, and body mass index compared to their initial measurements.
9. Decreased Inflammation
As women age, they become more vulnerable to chronic inflammation, which increases the risk of severe diseases and pain. Studies have shown that dates are an effective anti-inflammatory food due to their antioxidants that protect cells from inflammation-related damage. Additionally, the magnesium present in dates has been proven to reduce the levels of inflammatory markers such as C-reactive protein. A report from 2018 concluded that extracts from date palm fruit possess potent anti-inflammatory properties in human cells by targeting the same inflammatory pathways as NSAID pain relievers.
10. Healthier Pregnancy and Fetal Development
Adding dates to a pregnant woman’s diet can have numerous health benefits. Dates are a rich source of vitamin K, folate, potassium, magnesium, and other nutrients that promote good health during pregnancy. Eating dates regularly has been linked to easier labor and deliveries as well as better outcomes for the fetus.
Women who consumed 70-75 grams of dates daily from their third trimester until labor had better cervical dilation, shorter first stage of labor, and fewer deliveries requiring artificial oxytocin than those who did not eat dates before giving birth.
Additionally, pregnant women who ate dates had longer gestational age at delivery, higher infant birth weight, higher Apgar scores, and reduced postpartum bleeding compared to those who did not eat dates. Researchers concluded that consuming dates during pregnancy is optimal for both maternal and fetal health.
11. Reduced Chance of Diabetes
As women reach middle age, their risk of developing type 2 diabetes increases due to increased insulin resistance. However, dates can help preserve pancreatic beta cell function thanks to the antioxidants they contain. Additionally, the fiber in dates slows glucose absorption, which can help regulate healthy blood sugar levels as women age. A study conducted in 2019 found that overweight and obese subjects who consumed 100 grams of dates daily for three months experienced significant reductions in serum glucose levels and hemoglobin A1c percentages compared to baseline measurements.
12. Decreased Blood Pressure
As women reach their thirties and forties, high blood pressure becomes more common. Dates are a good source of potassium, magnesium, and antioxidants, which can help relax blood vessels and maintain healthy blood pressure levels. A systematic review and meta-analysis published in Nutrition Reviews found that increasing dietary potassium, such as through the consumption of dates, is linked with lower blood pressure in adult men and women. Experts recommend getting 4,700 mg of potassium from food daily as this may help safeguard heart health.
13. Reduced Hot Flashes and Night Sweats
During the years surrounding menopause, up to 80% of middle-aged women experience hot flashes and night sweats. Hormonal changes that occur during this time may also cause low energy, difficulty sleeping, and mood swings. However, dates can provide a safe and natural way to alleviate these symptoms. Date palm pollen supplements have been found to reduce the intensity and frequency of hot flashes in menopausal women. This is because they help balance reproductive hormones and support neurotransmitters involved in thermoregulation.
14. Decreased Chance of Colon Cancer
Colorectal cancer is more commonly found in women who are over 50 years of age. Dates, which contain insoluble fiber, may help prevent colon cancer by reducing the time that food stays in the digestive tract and lowering the exposure of colon cells to possible cancer-causing agents. Studies have shown that date fruit extracts can inhibit the growth and spread of colorectal cancer cells in the laboratory. Similarly, in mice injected with colon cancer cells, date fruit extracts reduce tumor size and volume by 52%. The anti-cancer effects of dates are believed to be due to their phenolic compounds.
15. Protection Against Night Blindness
As we age, our vision tends to decline, and if our vitamin A levels are insufficient, it can lead to a condition known as night blindness. This happens when our eyes struggle to adjust to low light. Including just 100 grams of dates in our diet can provide over 10% of the recommended daily intake of vitamin A, which in turn supports our eye health. Date palm fruits contain two unique carotenoids, lutein and zeaxanthin, that accumulate in the retina to prevent age-related macular degeneration, a leading cause of blindness in older adults.
In conclusion, incorporating dates into your diet can be a delicious and easy way to support your health and prevent chronic diseases. As you age, you can add chopped dates to your breakfast foods like oatmeal, yogurt, cottage cheese, or nut butter toast. For lunch, you can mix dates into salads, grain bowls, or sautéed veggies. Dates can also be enjoyed as an afternoon snack with nuts or nut butter. Soaked and puréed dates can even replace some sugar in baked goods like muffins and energy bites. With so many uses, it’s easy to take advantage of the anti-aging benefits of dates.
