Tiếng Việt 
You may have ever enjoyed dates (dates) as a naturally sweet snack that brings a delicious taste. Did you know that the effects of dates are also good for health?
Dates are grown in many tropical regions. Depending on the variety, fresh dates can be from bright red to bright yellow and are usually slightly chewy, sweet. Dried dates have wrinkled skin and fresh dates will have more stretchy skin.
1. Be dates classification
Dates are picked from dates, a tree of the same family as cauldrons commonly found in Middle Eastern countries. This fruit is red or yellow and has a small grain inside. Currently, you can find fresh dates or dried dates on the market.
• Fresh dates: usually with a taut shell and more water. In addition, fresh dates are also low in calories and the storage time is also shorter than dried dates.
• Dried dates: often with slightly wrinkled shells due to having been dried to remove water. This type of dates has more calories but can be stored for longer periods of time.
You can choose fresh or dried dates depending on your personal use and taste.
2. The effect of dates
- Help with nutritional supplements
Dates, there are a lot of nutrients. About 100g of dates provide the following nutrients:
Calories: 277
Carb: 75g
Fiber: 7g
Protein: 2g
Iron: 5% of recommended daily consumption
Potassium: 20% of recommended daily consumption
Copper: 18% of recommended daily consumption
Magnesium: 14% of recommended daily consumption
Manganese: 15% of recommended daily consumption
Vitamin B6: 12% of recommended daily consumption
In addition to the above minerals and vitamins, the effect of dates also comes from the antioxidants that are abundant in this fruit.
The calorie content of dried dates is higher than most fresh fruits and is on par with other dried fruits such as raisins or dried figs. Usually the calories in dates come from carbs and a small amount of protein.
- Improve the digestive system
Just 100g of dates can give you almost 7g of fiber so this is a very suitable item if you want to take a fiber supplement to improve your health.
Fiber can improve digestive system health thanks to its ability to prevent constipation by promoting bowel movements. In one study, 21 people who consumed 7 dates per day for 21 days had significant improvements in the frequency of going to the toilet as well as bowel movements compared to when they did not eat dates.
- Disease prevention
Dates provide the body with many different antioxidants that are very beneficial for health and help you prevent disease. The three most powerful antioxidants in dates can be mentioned as:
Flavonoids are powerful antioxidants that can help reduce inflammation, reduce the risk of diabetes, Alzheimer’s and certain types of cancer.
Carotenoids have been shown to enhance heart health and reduce the risk of eye disorders such as macular degeneration.
Phenolic acid: This acid is known for its anti-inflammatory properties and may help reduce the risk of cancer as well as heart disease.
- Good for pregnant women
Pregnant women should eat dates during the last few weeks of pregnancy to promote cervical dilation and reduce the duration of childbirth. In one study, 69 women who consumed 6 dates per day for 4 weeks before their due date were 20% more likely to go into natural labor. Furthermore, the labor time of these women was also significantly less than that of those who did not eat.
In addition, dates also contain tannins that have been shown to promote contractions. Moreover, this is also a very good source of sugar and calories and is necessary to maintain energy during labor.
- Improves brain health
You can eat dates to improve brain function. Laboratory studies have demonstrated that the effects of dates can help reduce the signs of encephalitis.
According to studies, the effects of dates can help you reduce your risk of neurodegenerative diseases like Alzheimer’s.
- Helps to sweeten naturally
Dates are a source of fructose, a natural sugar found in fruit. Therefore, this fruit is quite sweet and will be a healthy alternative to white sugar in recipes. Moreover, when using dates in the dish, you will get additional effects of dates thanks to the nutrients, fiber and antioxidants present in this fruit.
You can make your own dates in place of sugar when cooking by putting the dates in a blender with water until the mixture is smooth.
- Other benefits of dates
Dates also have a number of other health benefits. Although the effects of this fruit have not been verified by scientific research, you can still refer to:
Dates are good for bones: Dates contain a number of minerals including phosphorus, potassium, calcium and magnesium. These substances have the ability to prevent bone-related diseases such as osteoporosis.
Dates help control blood glucose: Dates have the ability to help regulate blood sugar due to low glycemic index and high fiber and antioxidant levels. This is quite reasonable food if you need to reduce the amount of sugar you put into your body every day.