Dates are sweet, dates are delicious. Dates are available in the market throughout the year for the preparation of different mixtures of dry fruits and many more things. Dates are cultivated in Saudi Arabia in the months of August to mid-November every year. Dates are also cultivated in countries like Egypt, Iran, UAE, Pakistan, etc. There are tremendous health benefits of dates during the holy month of Ramadan, when their demand increases manifold.
Muslims who fast all day during Ramadan like to break their fast with a few dates for religious reasons. Breaking a fast with dates is Sunnah of the Prophet (saw). Dates contain numerous vitamins and minerals. Dates are packed with fibre, which cleans our stomach and keeps our bowels healthy. A healthy colon means you are less likely to suffer from colitis and colon cancer. More fibre also helps aid digestion by softening and increasing the weight and size of your stool, making it easier to pass and preventing constipation and haemorrhoids. Additionally, dietary fiber is known to decrease cholesterol levels, especially the “bad” type of cholesterol, LDL, and fight and prevent obesity. In “Critical Reviews in Food Science and Nutrition” it was reported that since the fibre in dates is primarily insoluble, it binds to fat and cholesterol and carries it out of the body.
Eating dates increase mineral intake and provides vitamins for good health. These ancient cultivated fruits, which have thrived for thousands of years, are one of the best ways to keep your heart ticking like a clock. They are a rich source of potassium, which is believed to reduce the risk of stroke and other heart-related diseases, according to some studies. And we’ve already mentioned this sweet brown fruit is a healthy (and tasty) way to reduce levels of LDL cholesterol, which seriously influences heart issues, including heart disease and stroke. Apparently, to get the most out of your dates, you should soak them overnight, then crush them before you eat them first thing the next morning.
A 2003 study in the “International Journal of Food, Sciences and Nutrition” called dates “an almost ideal food, providing a wide range of essential nutrients and potential health benefits.” The study concluded that dates have at least 15 minerals, numerous amino acids and fairly good unsaturated fatty acids. They also have a host of vitamins and are considered a super food for strengthening bones, enabling us to fight off diseases like osteoporosis when we’re older, and keeping blood strong and healthy. Here’s how some of the major minerals, nutrients and vitamins found in the age-old fruits can help you:
Potassium: We’ve already touched on how potassium is excellent for your heart, but it also builds muscle, controls fluid balance and regulates blood pressure.
Copper: This trace mineral is crucial for our overall health. It’s important for the production of haemoglobin and red blood cells, increases the absorption of iron, and boosts energy. It also helps maintain a healthy metabolism and prevents premature ageing.
Magnesium: Known for its anti-inflammatory benefits, this mineral has several functions within the body. It reduces blood pressure, the risk of cardiovascular disease, arthritis, Alzheimer’s disease and other health problems related to inflammation.
Selenium: Researchers have proved that selenium is a powerful anti-cancer agent. It is great for boosting immunity.
Iron: As they’re an excellent source of iron, dates are excellent for people with anaemia. Iron is important for making red blood cells and helping them carry oxygen to the cells of your body.
Vitamin B6: A study in JAMA Internal Medicine found getting enough B6 is associated with improved brain performance and better test scores. It is also used to build muscle and grow hair and nails.
Niacin: This is an important vitamin your body uses to help break down food into energy and to assist with nerve function.
Vitamin A: Vitamin A is needed for protecting the eyes, skin and mucous membranes.

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Sahil Manzoor