Dates are a popular dessert fruit and a compulsory dinner starter during the Islamic fasting month – Ramzan, but rarely seen as breakfast fruits. The crown fruits of Arabia, however, are a trove of health benefits, especially when consumed 1st thing in the morning. Still not convinced… then read on to know some interesting benefits of eating dates for breakfast along with some sumptuous breakfast date ideas…
Rich with vitamins, and minerals dates act as the ideal morning vitamin and mineral supplement. Each serving of dates provides over 3% of RDA (recommended daily allowance) for Vitamin A, K, Thiamine, and folic acid. It is one of the riches sources of iron, calcium, magnesium, potassium, and phosphorus. It contains almost all B complex vitamins, and a rich source of phyto-nutrients like carotenoids and flavonoids. So, forget expensive vitamin tablets and indulge in some dates instead.
Dates are a rich source of natural simple sugars. These sugars provide the all too important glucose to the body and help stabilize the blood sugar levels. This helps improve brain activity, promotes better cognition, and improves concentration.
Studies have proven that dates can do wonders to enhance the libido of men. The rich nutrient concoction in dates helps relieve several sexual deficiencies like ED, impotence, and infertility. What’s more, consuming dates in the morning seems to have most beneficial effects than other times of the day.
Dates is one of the few super foods that can help both weight loss and weight gain, depending upon the food combinations it is taken with. Dates are a rich source of simple sugars and concentrated reserves of energy. When consumed with other high calorie foods like milk, dates help increase body weight and endurance. At the same time dates are rich in dietary fiber and have a high satiety value, they are low in fat as well. Consuming a few dates in the morning along with warm water helps curb unhealthy snacking, helps prevent unhealthy eating habits, and works towards reducing weight.
While, dates are a rich source of potassium, they contain very small doses of sodium. This is considered as the ideal electrolyte composition for regulating a healthy vascular system. These fruits also help in lowering of the LDL cholesterol. Research has shown regular consumption of dates as a part of healthy balanced diet helps reduce the risk of Cardio Vascular diseases (CVDs) even in the high risk population.
One cup of dates provides over 6.5 % of RDA for calcium and phosphorus along with a minimum of 14% of magnesium – the important minerals involved in bone building and maintaining proper bone structure. The potassium, vitamin K, and manganese in dates are also important for bone health. Regular morning consumption of dates is known to improve bone density and in long run prevent occurrences of osteopenic disorders.
Dates are rich in dietary fiber and contain the right amount of simple sugars. Moreover, they are loaded with phytonutrients and Vitamin A. Regular consumption of dates has shown to help improve probiotic quality in the large gut, enhance gut motility, and villi cell health. Apart from these benefits the nicotinic acid present in these fruits help cure several intestinal disorders and prevent microbial infections of the gut.
Tired of the daily morning struggle and nauseated with worthless laxatives? Try a dose of dates instead. The high soluble and insoluble fiber content of these fruits is a known natural laxative. Research has shown that dates soaked in water are good enough to cure the most chronic cases of constipation.
Troubled by the gnawing headache from the party previous night? Worry not when dates are here for rescue. These tropical bites are known as an excellent remedy for alcoholic intoxication. They provide quick relief from hangover symptoms like headaches, stomach upsets, and mood swings.
Regular consumption of dates helps strengthen uterine muscles and helps the body prepare for the final stages of the pregnancy and labor. Post pregnancy, dates act as a galactagogue (lactation enhancer) and promote better lactation. They also help in quicker contractions of uterine muscles and allow faster recovery.
Eating dates as is might be the best and easiest way to consume dates during breakfast. However, if that’s too boring for you, here are some scrumptious ways to include them in your 1st meal of the day
· Fresh date milkshake: Soak some seedless dates in water overnight and blend them with milk the next day. This filling and health breakfast drink will be ready in minutes
· Dates crepes: Fill your traditional crepes with some dates syrup along with other fruits and veggies of your choice. The dates syrup acts as an excellent substitute for honey, sugar and other traditional sweeteners and is much more healthy.
· Dates in oatmeal porridge: Add some chopped dates to your regular oatmeal porridge for some added taste and health. If that does not excite you much, you can try using dates syrup as a sweetener for your porridge instead of all so unhealthy sugar.
· Dates muffin: Give a healthy twist to the regular breakfast muffin by adding a generous dose of dates to the batter. It will not only add a rich color and taste to the muffin but up the nutrition quotient by several levels.
· Dates in Bacon: For those who cannot live without their hams and bacons, rolls some dates with bacon strips and stick a skewer along for a delicious and healthy breakfast with a twist.
So think out of the box and include dates - the traditional dessert fruit for your breakfast too. It is tasty, easy to prepare, and filled with health benefits that you would not want to miss.
Image credits: ifood