Dates (பேரீச்சம்பழம்) in Dry Fruits

1. Support Healthy Bowel Movements

Dates are highly rich in soluble fiber, which promotes regular bowel movements and healthy digestion.
Studies show eating 7-10 dates per day for weeks significantly increases stool frequency.
The insoluble fibre in dates provides bulk to stools, while the soluble fiber softens stools by retaining water.
This improves transit time and relieves constipation.
Dates' fibre also binds to toxins like ammonia in the colon, reducing their reabsorption and expulsion in stool, further aiding in detoxification.

2. Provide Antioxidants

Dates are rich in carotenoids, phenolics, flavonoids and other antioxidants that prevent oxidative damage to cells caused by free radicals.
Among dried fruits, dates have some of the highest antioxidant capacities, comparable to prunes and raisins.
Regularly eating dates provides antioxidant protection that can reduce risk factors for many diseases related to oxidative stress, like cancer, diabetes, heart disease and Alzheimer's.

3. Boost Brain Health

Dates contain compounds like carotenoids, polyphenols and phytosterols that have anti-inflammatory effects in the brain. This helps reduce the risk of neurodegenerative diseases.
Animal studies show date extracts suppress inflammatory cytokines, decrease plaque formation, and prevent cognitive decline.
The antioxidants in dates protect neural cells from oxidative damage.
Dates may also stimulate the growth of new brain cells, which could enhance cognition.

4. Provide Wholesome Nutrition During Pregnancy

Dates are an excellent source of dietary fiber, promoting healthy digestion and helping prevent constipation, a common concern during pregnancy.
Packed with essential vitamins and minerals, dates contribute to overall nutritional intake. They contain iron, potassium, and folate, supporting both maternal health and fetal development.
Dates provide a natural energy boost due to their natural sugars, offering a quick and wholesome snack option for expectant mothers combating fatigue.
While dates offer numerous benefits, it's crucial to consume them in moderation as part of a balanced diet. Consultation with a healthcare professional regarding dietary choices during pregnancy is recommended for personalized guidance.

5. May Lower Cancer Risk

Dates contain insoluble fibres like beta-D-glucan that exhibit anti-tumour activity by hindering the growth and spread of cancer cells.
Dates are also rich in carotenoids, phenolics and other antioxidants that limit cancer growth by reducing inflammation and protecting cells from DNA damage.
Population studies associate the consumption of dates with reduced cancer rates. Dates show potential to inhibit growth of colon, prostate, breast and lung cancers.

6. Inhibit Microbial Growth

Extracts from different parts of date palms exhibit antimicrobial properties against bacterial pathogens without harming gut microflora.
Date compounds inhibit the growth of pathogens like E. coli, Salmonella, Bacillus species and other bacteria that cause foodborne illness and infections.
The antioxidants in dates also support the immune system. Vitamin C, carotenoids and other nutrients in dates boost the activity of white blood cells.