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Article about benefits of dates for skin:
But is that really true? Keep reading to find out! Benefits of Dates for Skin.
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Dates are a sweet, chewy fruit produced by the date palm tree, native to North Africa and the Middle East (1). There are more than 200 hundred varieties of dates available worldwide, but the deglet noor and medjool varieties are the most common in the United States (1, 2). These unique fruits are known for their caramel-like flavor and sticky texture, which makes them ideal for use in granola bars, baked goods, and other snacks. You may have heard that eating dates will give you healthy, glowing skin. But is that really true? Keep reading to find out! Please note that this article contains affiliate links. As an Amazon Associate, I earn from qualified purchases. Table of Contents. What nutrients do dates provide? Dates aren’t just a sweet, delicious treat — they’re also packed full of health-promoting minerals and fiber. A 50-gram serving (about 7 deglet noor dates) provides the following nutrients (3, 4): Medjool dates have a very similar nutrition profile. The main difference is their larger size, which means you’ll only get about 2 dates per 50-gram portion (5). Benefits of dates for skin health. Unfortunately, there isn’t a TON of research showing the effects of dates on skin health, but I’ve listed a couple of potential benefits below. 1. May help improve acne. Dates have a glycemic index of 42, which is considered low (6). The glycemic index is a ranking system that classifies carbohydrate-containing foods by their effect on blood sugar levels (7). Low glycemic foods are slowly digested and absorbed, resulting in a steady rise and fall in blood sugar levels (7). High glycemic foods, on the other hand, are quickly absorbed, causing blood sugars to spike suddenly and then quickly drop, kind of like a rollercoaster (7). These dramatic changes in blood sugar levels can leave you feeling exhausted, and can potentially contribute to the development of acne (8, 9). Research shows that a diet providing mostly low-glycemic foods can reduce the number of acne lesions (AKA, pimples) in people with moderate or severe acne (10, 11, 12, 13). This happens because a low-glycemic diet reduces levels of a hormone called insulin-like growth factor-1 (IGF-1), which is thought to be one of the main causes of acne (9, 14). If you’re struggling with acne, try replacing high-glycemic snacks, like granola bars and bananas, with a few dates and a handful of nuts (6). Just remember to keep your portion size small — dates are still high in sugar and carbohydrates, so it’s easy to overdo it. 2. May reduce wrinkles. There’s some VERY limited evidence suggesting that skincare products made with date extract might help reduce the appearance of wrinkles. An older (2002) study of 10 middle-aged women found that an under eye cream made with 5% date palm kernel extract (DPKE) significantly reduced wrinkles when applied twice a day for 5 weeks (15). A 2019 trial involving 43 healthy volunteers showed similar improvements in wrinkles, skin hydration, and elasticity when a 5% DPKE cream was applied to the entire face for 8 weeks (16). These results are promising, but I wouldn’t recommend rushing to buy a bunch of expensive date skincare products anytime soon. More research is needed. It’s also unlikely that eating dates would have the same effects. 3. May protect against skin damage. Dates are a rich source of antioxidants, such as flavonoids like quercetin, apigenin, and luteolin (1, 17) Antioxidants protect the body against free radicals, unstable molecules that can damage cells and increase the risk of many chronic diseases (18, 19). Currently, there aren’t many studies showing the effects of dates on skin health, but we do know that a diet rich in antioxidants can help protect the skin against damage caused by sunlight (20, 21). Do dates have any other health benefits? 1. Helps relieve constipation. Dates are very high in fiber, with 4 grams per serving — that’s about 14% of the daily value (DV) (3, 4). Over 90% of the fiber in dates comes from insoluble fiber, a type that helps add bulk to stool and acts as a laxative (22). In a 2015 study, people who ate 7 dates everyday for 3 weeks had more frequent bowel movements compared to those who didn’t eat any dates (23). More research is needed to confirm these effects, but so far the results are promising! 2. Promotes natural labor. There’s some evidence that eating dates during pregnancy may help to naturally induce labor (24). In one clinical trial, women who consumed one serving of dates every day for 4 weeks leading up to their due date were less likely to require labor-inducing drugs like oxytocin (25). Researchers aren’t sure why dates seem to have this effect, but for now it seems there’s no harm for pregnant women to snack on dates as part of a healthy, balanced diet. 3. May protect against Alzheimer’s. Research in animals suggests that dates may protect against neurodegenerative diseases like Alzheimer’s (26, 27). In one study, mice that were fed a diet rich in dates for 4 months showed a reduction in the level of amyloid-beta proteins, which are thought to be responsible for causing Alzheimer’s disease (28). Dates may also help to lower inflammatory cytokines (chemicals produced by the immune system that promote inflammation) in the brain (26). There hasn’t been any research in humans yet, so it’s unclear if eating dates would have any noticeable benefits in people with Alzheimer’s. Ways to add dates to your diet. Dates are incredibly easy to include in your diet. They can be enjoyed as a snack with little or no preparation, or you can purchase a variety of convenient date products listed below. 1. Fresh or dried dates. Some varieties of dates are available fresh, but most are sold dried, because removing the extra moisture helps extend their shelf life (29). Whole, unpitted dates have a large seed in the center that can be easily removed before eating — simply cut a slit along the side of the date and pop it out.
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