Are you looking to enrich your daily diet with nutrient-dense foods, rich in vitamins, minerals, and antioxidants? Are you also looking for a healthy natural substitute for sugar to use in your foods and snacks? Dates may be the miracle food you were looking for! Here’s the breakdown of what A small 3.5-ounce (100-gram) serving of dates looks like:

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 20% of the RDI
• Magnesium: 14% of the RDI
• Copper: 18% of the RDI
• Manganese: 15% of the RDI
• Iron: 5% of the RDI
• Vitamin B6: 12% of the RDI

In addition to being the sweetest fruits around, dates comes with a host of miraculous health boosting properties. Munch on them on their own, or add them to salads, cookies, oatmeal, cereals, smoothies or even snacks, their excellent nutrition profile make them one of the best ingredients you should consider incorporating into your daily diet. Here’s why you should start incorporating dates in your daily meals.

May Improve Bone Health

Dates are a rich source of Manganese, Selenium, Magnesium, and copper. All these nutrients are vital for supporting bone health and keep debilitating bone-related conditions like Arthritis and osteoporosis, at bay. Dates are also abounding in the blood coagulant Vitamin K, which helps to metabolize bones. Not to mention, Boron in dates also goes a long way towards supporting bone health. This makes dates a super food for strengthening bone health.

Reduced Blood Pressure and Reduced Stroke Risk

Magnesium is known to lower blood pressure and dates are abounding with this mineral. Not to mention, dates also contain Potassium that ensures the proper workings of the heart and helps manage hypertension. In a research published by the American Journal of Clinical Nutrition, every 100 milligrams of magnesium a person consumes per day causes a 9% drop in stroke risk. Fiber in dates also counterbalances the effects of sodium in your diet and lowers blood pressure.

High in Fiber

Getting enough fiber in your diet is essential to your overall health. Each 3.5 ounce serving of dates incorporates about 7 grams of fiber, which is why including dates in your diet is a great way to load up on fiber. Fiber can benefit your digestive health by preventing constipation and promoting regular bowel movements. In a study conducted on 21 individuals, those who consumed 7 dates daily for 21 days experienced a significant increase in bowel movements and improvements in stool frequency. Fiber also prevents spikes in blood sugar levels post-meals by slowing down digestion. Being rich in Fiber, dates have a low glycemic index, which makes them an ideal diet.

Support Healthy Pregnancy

Expectant mothers need about 300 calories more than their non-pregnant peers, which is where dates can help. Instead of loading up on nutrient-deficit, high-calorie foods, pregnant women should choose to snack on healthier alternatives, such as dates. Dates are high in calories, yet laden down with nutrients that support a healthy pregnancy. Not to mention, their fiber content can serve to treat pregnancy related hemorrhoids. Some anecdotal evidence suggests that consuming dates in the last four weeks before labor promotes natural birth. Dates promote cervical dilation and lower the need for induced labor. Dates are rich in compounds called Tannins, that are proven to facilitate contractions. Not to mention, consuming dates while in labor boosts energy levels during labor, due to their high sugar and calorie content.

May Promote Brain Health

Eating dates is known to improve brain function. According to a study, dates are known to lower lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain, thereby, reducing the risk of brain degenerative diseases such an Alzheimer’s. Another study conducted on animals provides promising evidence that dates can lower the activity of amyloid beta proteins, which can form plaques in the brain. The accumulation of plaques in the brain disrupts natural communication between brain cells, thereby causing brain cell death and all neurodegenerative disorders pertaining to it. Their brain boosting properties are due to the presence of inflammation fighting flavonoids and high levels of antioxidants.

May Promote Skin Health

Dates are a treasure trove of many nutrients, including Vitamins C and D. A few lab studies elucidate the potential role of dates in promoting skin elasticity. This scrumptious fruit is also known to combat skin ailments like rashes and itching. Dates are also known for their anti-aging benefits. Dates work by preventing the build-up of melanin in your body, which is a culprit behind many skin issues. Date palm kernel extract also contains phytohormones that play a major role in skin aging and appearance and may help to prevent wrinkles.

Better Heart Health

As little as a handful of dates a day may improve heart health. Dates lower the risk of cardiovascular diseases by fighting off free radicals. Dates are a repository of antioxidants that may prevent atherosclerosis and stimulate cholesterol removal from the artery cells. Isoflavones contained in dates may also lower the risk of cardiovascular disease, but more human research is needed to warrant a claim. Their ample fiber content also plays a part in reducing the risk of coronary heart diseases, especially by helping n weight management.