Ekandris (2025)

18/10/2021

5 Ways That Drinking Milk Can Improve Your Health

1. Milk Is Packed With Nutrients
The nutritional profile of milk is impressive.

After all, it’s designed to fully nourish newborn animals.

Just one cup (244 grams) of whole cow’s milk contains (2):

Calories: 146
Protein: 8 grams
Fat: 8 grams
Calcium: 28% of the RDA
Vitamin D: 24% of the RDA
Riboflavin (B2): 26% of the RDA
Vitamin B12: 18% of the RDA
Potassium: 10% of the RDA
Phosphorus: 22% of the RDA
Selenium: 13% of the RDA
Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations .

It provides potassium, B12, calcium and vitamin D, which are lacking in many diets .

Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1).

Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s .

Conjugated linoleic acid and omega-3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease .

The nutritional content of milk varies, depending on factors like its fat content and the diet and treatment of the cow it came from .

For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids .

Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress .

2. It's A Good Source of Quality Protein
Milk is a rich source of protein, with just one cup containing 8 grams.

Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation .

Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level (14Trusted Source).

There are two main types of protein found in milk — casein and whey protein. Both are considered high-quality proteins.

Casein makes up the majority of the protein found in cow’s milk, comprising 70–80% of the total protein content. Whey accounts for around 20% .

Whey protein contains the branched-chain amino acids leucine, isoleucine and valine, all of which are linked to health benefits.

Branched-chain amino acids may be particularly helpful in building muscle, preventing muscle loss and providing fuel during exercise .

Drinking milk is associated with a lower risk of age-related muscle loss in several studies.

In fact, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults .

Milk has also been shown to boost muscle repair in athletes.

In fact, several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and even decrease muscle soreness .

Plus, it’s a natural alternative to highly processed protein drinks marketed toward post-workout recovery.

3. Milk Benefits Bone Health
Drinking milk has long been associated with healthy bones.

This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2.

All of these nutrients are essential for maintaining strong, healthy bones.

Approximately 99% of your body’s calcium is stored in your bones and teeth .

Milk is an excellent source of the nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus and magnesium.

Adding milk and dairy products to your diet may prevent bone diseases like osteoporosis.

Studies have linked milk and dairy to a lower risk of osteoporosis and fractures, especially in older adults .

What’s more, milk is a good source of protein, a key nutrient for bone health.

In fact, protein makes up about 50% of bone volume and around one-third of bone mass .

Evidence suggests that eating more protein may protect against bone loss, especially in women who do not consume enough dietary calcium .

4. Helps Prevent Weight Gain
Several studies have linked milk intake to a lower risk of obesity.

Interestingly, this benefit has only been associated with whole milk.

A study in 145 three-year-old Latino children found that higher milk-fat consumption was associated with a lower risk of childhood obesity .

Another study including over 18,000 middle-aged and elderly women showed that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity .

Milk contains a variety of components that may contribute to weight loss and prevent weight gain.

For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating .

Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production .

Additionally, many studies have associated diets rich in calcium with a lower risk of obesity.

Evidence suggests that people with a higher intake of dietary calcium have a lower risk of being overweight or obese.

Studies have shown that high levels of dietary calcium promote fat breakdown and inhibit fat absorption in the body .

5. Milk Is a Versatile Ingredient
Milk is a nutritious beverage that provides a number of health benefits.

Moreover, it’s a versatile ingredient that can be easily added to your diet.

17/10/2021

5 Powerful Health Benefits of Asparagus You Probably Didn’t Know
1. It's Loaded with Nutrients and Nutrition Benefits
Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you're watching your blood sugar.

In addition to all those vitamins, 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium.

2. It Can Help Fight Cancer
Pictured recipe: Ricotta Gnocchi with Spring Vegetables

This herbaceous plant-along with avocado, kale and Brussels sprouts-is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

3. Asparagus Is Packed with Antioxidants
It's one of the top ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation. Get more anti-aging foods here.

4. Asparagus Is a Brain Booster
Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12-found in fish, poultry, meat and dairy-to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you're 50-plus, be sure you're getting enough B12: your ability to absorb it decreases with age.) Learn more about anti-aging foods with our best foods to help keep your brain young.

5. It's a Natural Diuretic
It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body's tissues) and those who have high blood pressure or other heart-related diseases.

And finally, to answer a question I often get regarding why eating asparagus causes a strong urinary odor: asparagus contains a unique compound that, when metabolized, gives off a distinctive smell in the urine. Young asparagus contains higher concentrations of the compound so the odor is stronger after eating these vernal shoots. There are, however, no harmful effects, either from the sulfuric compounds or the odor! While it is believed that most people produce these odorous compounds after eating asparagus, few people have the ability to detect the smell.

The most common type of asparagus is green, but you might see two others in supermarkets and restaurants: white, which is more delicate and difficult to harvest, and purple, which is smaller and fruitier in flavor. No matter the type you choose, asparagus is a tasty, versatile vegetable that can be cooked in myriad ways or enjoyed raw in salads.

Keep in mind these cooking tips to preserve antioxidants and keep your preparation healthy:

• Roast, grill or stir-fry your asparagus. These quick-cooking, waterless methods will preserve the fabulous nutritional content and antioxidant power of asparagus. (Click here for how-to details on the best asparagus prep and cooking directions.)

16/10/2021

10 Proven Health Benefits of Avocado

The avocado is a rather unique fruit.
While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.
Numerous studies show that it has powerful health benefits.
Here are 12 health benefits of avocado that are supported by scientific research.

1. Avocado Is Incredibly Nutritious
Avocado is the fruit of the avocado tree, scientifically known as Persea americana.
This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties.
There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular variety is the Hass avocado.
It’s often called "alligator pear," which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving:
Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Potassium: 14% of the DV
Vitamin B5: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 "net" carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.
2. They Contain More Potassium Than Bananas
Potassium is a nutrient that most people don’t get enough of.
This nutrient helps maintain electrical gradients in your body's cells and serves various important functions.
Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure.
3. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids
Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
4. Avocados Are Loaded With Fiber
Fiber is another nutrient that avocados are relatively rich in.
It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function.
A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.
5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world.
It’s known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Eight controlled studies in people have examined the effects of avocado on some of these risk factors.
These studies showed that avocados can:
Reduce total cholesterol levels significantly.
Reduce blood triglycerides by up to 20%.
Lower LDL cholesterol by up to 22%.
Increase HDL (the "good") cholesterol by up to 11%.
One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile.
Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.
6. People Who Eat Avocados Tend to Be Healthier
One study looked at the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the US.
Avocado consumers were found to be much healthier than people who didn't eat this fruit.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabete.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.
However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.
Therefore, this particular study doesn’t carry much weight.
7. Their Fat Content May Help You Absorb Nutrients From Plant Foods
When it comes to nutrients, your intake is not the only thing that matters.
You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.
Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold .
So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.
Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults.
Therefore, eating avocados should benefit your eye health over the long term.
9. Avocado May Help Prevent Cancer
There is limited evidence that avocado may be beneficial in cancer treatment and prevention.
Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory.
However, keep in mind that these studies were done in isolated cells and don't necessarily prove what may happen inside people. Human-based research is unavailable.
10. Avocado Extract May Help Relieve Symptoms of Arthritis
Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.
Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis.
Whether avocados themselves have this effect remains to be seen.

15/10/2021

9 Proven Health Benefits of Tuna Fish

Proven Health Benefits of Tuna Fish that you need know. Moreover, the Tuna Fish contains properties beneficial for prevent and fight various diseases. Then, check the benefits of Tuna Fish for health. Like to know what the benefits of Tuna Fish are? Know the properties of Tuna Fish: main benefits, nutrients, vitamins and origin.
The Tuna Fish still has an incredible vitamins and minerals that are essential for health, some of them are: proteins, antioxidants, selenium, phosphorus, iron, potassium, magnesium , vitamin C , vitamin b12, riboflavin, vitamin b6, vitamin b12 and niacin.
Benefits of Tuna Fish for Reduce Blood Pressure: The combination of omega-3 fatty acids, can help lower blood pressure. In addition, Tuna Fish also helps lower hypertension and can completely invigorate your health.
Benefits of Tuna Fish for Boosts Body Immunity: The Tuna Fish has good amounts of vitamin C , manganese and zinc, all as natural antioxidants. Antioxidants are one of the best defense mechanisms of the human body against toxins and free radicals.
Benefits of Tuna Fish for Prevent Cancer: As mentioned earlier, Tuna Fish contains antioxidant properties, thanks to selenium and various other nutritional components, making it effective in preventing some types of cancer.
Benefits of Tuna Fish for Fight Influenza and Colds: We also mention in a topic above the benefits of vitamin C, meanwhile, we mean that vitamin C is also super effective in fighting cold flu that may arise.
Benefits of Tuna Fish for Reduce Inflammation: The anti-inflammatory properties of Tuna Fish, is essential for improving all organ systems of the human body. In addition, these same properties are effective in preventing arthritis.
Benefits of Tuna Fish for Heart Health: The omega-3 fatty acids found in Tuna Fish are essential for the heart. This is because omega-3 is of paramount importance for those who want to have a healthy heart and a lot of health.
Benefits of Tuna Fish for be Rich in Potassium: The appropriate levels of potassium found in Tuna Fish benefit bone, muscle, nervous and circulatory health.
Benefits of Tuna Fish by Being Rich in Phosphorus: The Phosphorus is one of the participants of many biochemical functions of the cells of the body, it is part of the cell membranes, acts on the relaxation of muscles, formation of teeth and bones, and is in DNA and RNA.
Benefits of Tuna Fish by Being Rich in Vitamin B12: The vitamin B12 present in Tuna Fish, is a water-soluble vitamin that is normally found in fish. This vitamin is one of the allies for people who want to lose weight in a healthy way.
Benefits of Tuna Fish by Being Rich in Selenium: The Selenium is a mineral present on the Tuna Fish that is of paramount importance to humans. This is because selenium has anti-viral, anti-oxidant, anticoagulant and anti-inflammatory properties. In addition, selenium is indicated for the elderly, as it helps prevent premature aging.

15/10/2021

8 Hidden Health Benefits of Cherries for Weight Loss, Heart Health & Good Sleep
1. Relives Insomnia

Cherries contain a hormone called melatonin which facilitates good, peaceful sleep. Melatonin is a hormone produced by the pineal gland in the brain. It is known to regulate your sleep and wake cycles and control the internal body clock.
2. Facilitates Weight Loss

If you are planning to shed some weight, don't forget to add cherries to your diet. Cherries are low in calories that means that around a cup of cherries would be less than 100 calories (according to the USDA). They are rich in vitamins that strengthen your metabolism and have a moderate water content that flushes out the toxins from your body.
3. Lowers Hypertension

Cherries contain a good amount of potassium, and thus, help in removing excess sodium content from the body and balances the amount of both potassium and sodium which automatically helps in maintaining your blood pressure levels.
4. Prevents Cardiovascular Diseases

The antioxidants present in cherries called anthocyanins help in reducing bad cholesterol levels, regulate the blood pressure and fight free radicals that may cause inflammation. This reduces the risk of heart disease and stroke.
5. Anti-Ageing Properties
Cherries are rich in antioxidants and as we know antioxidants fight the free radicals which make the skin look dull. This makes your skin feel younger and healthier. Cherries can help in removing dark spots from your skin that can appear due to sun damage. Just puree some cherries and mix them with a pinch of turmeric and a teaspoon of honey. Apply this paste for 10-15 minutes and then rinse off. It lessens dark spots and improves your skin tone.
6. Promotes Healthy Locks
Struggling with your dull and lifeless locks? Cherries contains Vitamin B, Vitamin and Vitamin C that prevents hair damage and breakage and keeps the scalp hydrated. Vitamin C also imparts a natural glow to your skin.
7. Maintains pH Balance
Cherries are alkaline in nature. Whenever there is an increase in the acidic content of the body, cherries can come in handy to balance the Ph levels by neutralizing it and preventing stomach problems like acidity or indigestion.
8. Energy Fruit
Cherries are believed to be one of the most energy boosting fruits. They can help in building blood cells which automatically eases circulation and boosts our energy levels.

14/10/2021

Honey is one of the oldest natural sweeteners. But in addition to a pleasant sweet taste and an unusual amber color, it also has many useful properties for the health of every person. Surprisingly, natural honey is able to keep the skin young, help fight excess weight and even cope with a strong hangover.
Natural honey, which is loved by many people for its incredible taste, has a number of wonderful health benefits for the whole family:
Increases immunity

Natural honey contains powerful natural antioxidants that help strengthen the immune system. Daily consumption of honey in any form allows the body to fight more effectively against microbes and viruses in public places. It is especially useful for children to drink tea with lemon juice and honey every day in the cold season to strengthen the immune system during the cold and flu season. But it is worth remembering that most pediatricians do not recommend giving honey to children under the age of 1 year, as it can cause toxicosis.

Struggling with a hangover

Surprisingly, scientific research has proven that natural honey really helps fight hangovers. The high concentration of natural sugar contained in honey helps speed up the oxidation of alcohol in the liver. Doctors recommend drinking a small amount of kefir or orange juice mixed with honey in the morning after drinking alcohol.

Relieves pain in the throat

One of the most common ways to use honey that really works is to consume it during a cold. Hot tea with honey perfectly relieves inflammation and soothes cough. A proven folk method for quickly eliminating a sore throat is also slow resorption of a tablespoon of viscous honey, flavored with a pinch of salt and a teaspoon of lemon juice.

Increases energy levels in the morning

For a daily increase in energy levels, adherents of a healthy diet instead of morning strong coffee use a glass of warm water with a tablespoon of high-quality honey. It is also useful to add honey to green tea, which has powerful antioxidant properties. Natural carbohydrates contained in honey help to Wake up and give the body extra energy for the whole day.

Helps fight excess weight

Honey can also help you gradually lose a few unwanted pounds. Regular consumption of a glass of water with a tablespoon of honey and the same amount of lemon juice in the morning helps to speed up metabolic processes in the body. Moreover, a useful antioxidant honey drink that activates the elimination of toxins and toxins from the female body, has a beneficial effect on the condition and appearance of the skin.

Promotes restful sleep

Many foreign experts recommend that their patients suffering from insomnia drink a glass of warm milk with sweet honey before going to bed. Psychologists are convinced that a healthy milk-honey drink with a mild taste and relaxing aroma helps you relax after a stressful day and helps you fall asleep quickly.

Eliminates bad breath

One of the most amazing properties of honey is its ability to fight unwanted bad breath. This doesn't mean you don't have to brush your teeth every day anymore! But if toothpaste and mouthwash do not help to cope with the smell in the mouth, you can try every morning on an empty stomach to dissolve a tablespoon of thick honey with a pinch of cinnamon.

Heals cuts and scratches

The antibacterial properties of honey have been known to people since ancient times. If you do not have the necessary medications at hand, you can apply a little high-quality honey to a shallow cut or abrasion. Honey will not only disinfect an abrasion or scratch, but also help stop minor bleeding, as well as relieve swelling and pain.

There are hundreds of ways to use honey in cooking, medicine, and other fields. This unique natural product has not only a pleasant taste, but also the ability to have a beneficial effect on the health of all family members. That is why, in the kitchen of every good housewife there is always a jar of fragrant amber honey.

14/10/2021

DRINK A CUP OF MATCHA TEA EVERY MORNING TO BOOST ENERGY AND FOCUS
Sipping matcha daily can have a positive impact on your energy levels and overall health.
Unlike coffee, matcha provides a less jittery pick-me-up. This is due to matcha’s high concentration of flavonoids and L-theanine, which increases the brain’s alpha frequency band and produces relaxing effects by raising serotonin, GABA, and dopamine levels.
Research suggests that L-theanine is especially helpful for high levels of stress and anxiety, increasing relaxation without causing drowsiness. These effects have even been found at doses given in a cup of tea.In addition, L-theanine does some amazing things when paired with caffeine, à la matcha — the amino acid can help improve cognitive function and increase focus and alertness. So sipping matcha is great before a hectic work day or when cramming for a test.
Matcha benefits
positive effects on mood
promotes relaxation
provides sustained energy
can help with maintaining a healthy weight

Matcha is rich in the antioxidant catechins, a plant compound found in tea. In fact, matcha has one of the highest amounts of antioxidants among superfoods according to the ORAC (Oxygen Radical Absorption Capacity) test.
This makes matcha great at fighting free radicals, preventing cancerTrusted Source, and protecting the heartTrusted Source.

Try it: You can enjoy matcha tea hot or iced and customize it to your own tastes by lightly sweetening with maple syrup or honey, adding fruit, or blending it into a smoothie.
Recipe for Matcha Tea

Ingredients
1 tsp. matcha powder
6 oz. hot water
milk of choice, optional
1 tsp. agave, maple syrup, or honey, optional
Directions
Mix 1 ounce of hot water with the matcha to form a thick paste. Using a bamboo whisk, whisk the matcha in a zig-zag pattern until frothy.
Add more water to the matcha while whisking vigorously to avoid lumping.
Add warm milk to the latte or sweeten with sweetener of choice, if desired.
Dosage: Consume 1 teaspoon in tea and you’ll feel the effects within 30 minutes, which last for a few hours

POSSIBLE SIDE EFFECTS OF MATCHA - Matcha doesn’t appear to cause significant side effects when consumed in moderation, but high doses providing large amounts of caffeine may cause headaches, diarrhea, insomnia, and irritability. Pregnant women should use caution.
Always check with your doctor before adding anything to your everyday routine to figure out what’s best for you and your individual health. While matcha tea is generally safe to consume, drinking too much in a day could be harmful.

13/10/2021

13 Proven Health Benefits Of Dates13 Proven Health Benefits Of Dates
Rich in various nutrients, fiber, and antioxidants, dates are popular throughout the world and are consumed as a dried fruit. A 2014 review conducted by researchers at the Qassim University, Saudi Arabia and Suez Canal University, Egypt states that dates are beneficial in treating various conditions due to their anti-inflammatory, antioxidant, and anti-tumor properties.

What are Dates?

Dates are sweet fruits of date palm tree scientifically known as Phoenix dactylifera. They are one of the best versatile foods that can regulate the digestive process and have gained popularity in recent times. Date palm trees are cultivated all over the world especially across tropical regions. You can also use date molasses, a natural sweetener made from date syrup, in your smoothies or desserts in place of sugar.

The Institute of Medicine recommends an intake of 25-38 grams of dietary fiber per day, which can be high fiber supplied through high fiber foods like dates. It is also said that consuming these dried fruits can promote eye health and may be effective in guarding against vision problems like night blindness. Medjool dates, in particular, are one of the popular varieties that have many benefits.

The massive health benefits associated with dates have made them one of the best ingredients for muscle development, brain health, regularity, and more.

Dates Nutrition

According to USDA, dates are a good source of energy, fiber, sugar, and various vitamins and minerals. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc can be found in them. Apart from the above-mentioned nutrients, they also contain important vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.

A 2008 review published in Critical Reviews in Food Science and Nutrition journal by Cornell researchers Chang Yong Lee and Mohamed Ali Al-Farsi suggests that over 15% of the daily requirement of essential minerals such as copper, potassium, magnesium, and selenium can be fulfilled by consuming 100 grams, or about 4 pitted dates per day.

Health Benefits

Let us look at some of the key benefits of dates in detail below.

Good Source of Energy

Dates are high in natural sugars like glucose, fructose, and sucrose. The high energy present in them can be attributed to this high sugar content. Many people around the world eat natural low-fat dates for a quick afternoon snack when they are feeling lethargic or sluggish to help bump up energy levels fast.

Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted. A study published in the International Journal of Food Sciences and Nutrition, suggests that dates rich in essential nutrients may help you regain your energy immediately.

People who follow Islam and observe fastings, break their fast by eating them along with water. This also helps avoid overeating of food once the fast is over. When the body begins to absorb their high nutritional content, feelings of hunger are pacified. May Boost Brain Health

A study led by Musthafa Mohamed Essa, Ph.D. et al. suggests that dates protect against oxidative stress and inflammation in the brain. According to research, “date palm fruits are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid”. The presence of these polyphenolic compounds could potentially help slow the progression of Alzheimer’s disease and dementia.

Dates Rich in Fiber May Help Relieve Constipation

In traditional Tunisian medicine, dates are used for treating constipation. According to research on the effects of dietary fiber, the foods that are rich in fiber are essential for promoting healthy bowel movements and ensuring the comfortable passage of food through the intestinal tract. A 2005 study also suggests that these dried fruits have high levels of dietary fiber and insoluble fiber, in particular. The insoluble fiber found in dates promotes healthy digestion by bulking up the stool and may also aid in relieving the symptoms of constipation.

How to use: Start by soaking dates in water overnight to help them soften up. Next, add soaked dates and a bit of soaking liquid to a food processor and blend to make a thick, fiber-rich date paste.

Relief from Intestinal Disorders

Research suggests dates contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and ensure quick passage through the gastrointestinal tract. According to a review published in the Journal of Nutrition Reviews, the fiber may also aid in the treatment of conditions like gastroesophageal reflux disease (GERD), diverticulitis and hemorrhoids.

Give Relief from Anemia

Dates are a good source of many nutrients, including iron. A deficiency of iron can contribute to anemia, a condition characterized by fatigue, dizziness, brittle nails and shortness of breath. Fortunately, increasing your intake of iron-rich foods such as dates could help provide relief from anemia symptoms. However, there is currently a lack of research evaluating their direct role in the treatment of anemia.

Prevent Heart Diseases

A study by Waseem Rock et al. concluded that consuming dates was effective at reducing triglyceride levels and decreasing oxidative stress, both of which are risk factors for heart disease and atherogenesis, which is the build-up of fatty plaque in the arteries.

These dried fruits are rich in antioxidants, which may help prevent atherogenesis and aid in reducing the risk of stroke. They are also high in various phytochemicals which may also help protect against heart disease.

Furthermore, they are a rich source of potassium, which studies have shown to lower blood pressure and reduce the risk of stroke as well as other heart-related diseases.

Treat Sexual Dysfunction

In 2006, an animal study revealed the effects of date palm pollen and its oil on sexual functioning, reporting that the high levels of estradiol and flavonoid components in dates are helping increase s***m count and motility. Another study conducted in India states that date palm pollen has been used to treat male infertility in traditional medicine.

Therefore, if you are looking for an easy way to boost libido and sexual function, you may consider consuming organic dates, thanks to their aphrodisiac like properties.

How to use: Soak a handful of dates in fresh goat’s milk overnight, then grind them in the same milk with a mixture of cardamom powder and honey. However, consulting with a trusted medical practitioner before trying is strongly recommended to determine the best course of treatment for you.

Prevent Night Blindness

Vitamin A deficiency is often linked to night blindness, along with other symptoms like dry eyes and an increased risk of infection. According to an article by H.A. Hajar Al Binali, M.D., dates are rich in carotenoids, which may help prevent night blindness and preserve healthy vision.

Help Treat Chronic Diarrhea

According to an article published by Columbia University Medical Center, foods rich in potassium such as dates can help replace and replete electrolytes that you may have lost due to chronic diarrhea. Thanks to their high fiber content, they can also aid in digestion and may alleviate the unpredictable nature of chronic diarrhea.

May Have Cancer-Fighting Properties

Research conducted by Prof. Dr. Jeremy PE Spencer et al suggests that eating dates may help improving bowel health and slow down the development and spread of colorectal cancer cells. Studies also indicate that these dried fruits exhibit anti-tumor activity, although the exact mechanism remains unknown and requires more research.

Bone Health

A publication by Julie Garden-Robinson, Ph.D., L.R.D., et al. and colleagues of North Dakota State University suggests that dates contain boron which is amongst the nutrients that promote healthy bones. A study published in the Journal of Critical Reviews in Food Science and Nutrition suggests that significant amounts of minerals such as phosphorus, potassium, calcium, magnesium found in dried fruits make them a superfood for strengthening bones and fighting off painful and debilitating diseases like osteoporosis.

Organic pitted dates contain selenium, manganese, copper, and magnesium, all of which may aid in managing bone health, particularly amongst older adults.

Dates May Promote Healthy Weight Gain

According to USDA, these dried fruits are rich in sugar along with proteins, and many other essential vitamins and minerals. They are also high in fiber, which can aid in weight management. Medjool dates are easily available in grocery markets and make for a healthy and delicious snack!

An animal study conducted in 2014 suggested that intake of dates may aid in weight gain. However, another animal study done in 2016 indicated no such increase in weight. In view of the conflicting reports, more research is needed to support this benefit.

Aid in Relieving Symptoms of SAR

According to a study conducted in 2012, dates may have a positive impact on SAR (Seasonal Allergic Rhinitis), a condition which affects approximately 30 million people in the United States alone. The study published in Inflammatory Research actually found that date palm immunotherapy was effective at decreasing several markers of inflammation in patients with allergic rhinitis.

Ekandris

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