7 Proven Health Benefits of Chuara (Dry Dates) - Alfa Foods

 Dates, also known as Khajur in Hindi, are an excellent all-natural sweetener. Although Egyptians had been making wine from them for a long time, they were thought to have originated in Iran. Date palm trees produce dates, which are tropical fruits.

Dates, particularly dry dates, are an excellent source of nutrition. Dry dates are high in calories, particularly carbs (74 grams). It contains a variety of vitamins and minerals in addition to fibre. Dates are well-known for their high antioxidant content, which is beneficial to your respiratory and cardiovascular health.

Also, take ideas from our previous blog on:  9 Proven Health Benefits Of Akhrot

Dry Dates' Nutritional Value (khajoor)

Carbs 

One date contains six grammes of carbohydrates, the majority of which are sugar. Furthermore, dates taste sweet because of their high fructose content, which is twice as sweet as glucose. A typical date contains slightly more than half a gramme of fibre. The sugar content of the fruit increases while the fibre content decreases as it ripens. 
Dates have a glycemic index ranging from 43 to 55, depending on the type and degree of ripeness. Despite their sweetness, dates are a low glycemic snack.

Vitamins and minerals

Dates contain high levels of iron, magnesium, and potassium. Dates also contain six B vitamins, including pantothenic acid and folate. Dates, in addition to beneficial phytoestrogens, contain significant amounts of polyphenols, an antioxidant that protects against cellular damage.

In short, dried dates have an intriguing nutritional profile due to their extremely high calorie content. They also contain calcium, B vitamins, iron, and vitamins C and K. They also contain all of the necessary minerals, such as copper, iron, potassium, selenium, magnesium, and other elements, without which your body's cells cannot function normally.

The Advantages of Eating Dry Dates (Chuhara) 

Dates (kajura) contain several nutrients that have a variety of health benefits, ranging from lowering cholesterol to promoting strong bones.

Chuara fortify bones 

Dates are high in copper, selenium, and magnesium, all of which are necessary for strong bones and the prevention of bone diseases. It also contains a lot of vitamin K, which helps with bone metabolism and regulates blood clotting.

Osteoporosis patients are more likely to sustain a bone fracture. Dates can help to strengthen and fortify your bones.

Chuara works to improve brain health.

Each date contains choline, a vitamin B that is especially beneficial to children with Alzheimer's disease in terms of learning and memory. Regular date consumption has been linked to improved cognitive abilities in the elderly and a lower risk of neurodegenerative disorders such as Alzheimer's disease.

Dates are beneficial for preventing Alzheimer's disease because they reduce inflammation and plaque buildup in the brain. 

Chuhara boosts digestive health. 

Dates are high in fibre, with approximately 8g of natural fibre per 100g. This natural fibre promotes regular bowel movements and improves the overall health of the digestive system. Furthermore, good digestion has a virtuous circle effect that benefits your body's other systems, such as improved nutrient absorption, liver and kidney function, and mental relaxation. Furthermore, eating dates on a daily basis can help you avoid or even alleviate constipation.

Male Health Advantages of Dry Khajoor 

Men have enjoyed dates as a delicious snack that also improves their sexual health since ancient times. According to some studies, dates (chuara) can help men increase their sexual endurance. Dates are also high in flavonoids and estradiol, which are thought to increase sperm count and quality. 

Also, take ideas from our previous blog on: Iron Rich Foods – 8 Foods to Add to Your Diet  

Female Dating Advantages

Dry dates, also known as chuhara, are thought to help women with iron deficiency. Women are more likely to have low haemoglobin levels in their bodies. If you are iron deficient, you should consider including dates in your daily diet instead of taking iron supplements. Rather than taking supplements or drugs, it is always preferable to consume naturally occurring foods high in iron. To get the recommended amount of iron, eat up to four dates, or 100 grammes, per day.

Piles are the most common problem during pregnancy as a result of insufficient fibre intake. Dates are high in fibre. They may help to reduce the likelihood of piles during pregnancy.

The Advantages of Dry Dates with Milk at Night 

Both dates and low-fat milk have low glycemic index values. They have no effect on blood sugar levels. There are numerous advantages to taking dates with milk at night, including:

• It revitalises the skin. 
• It improves the texture of your hair. 
• It keeps anaemia at bay and improves blood circulation. 
• Beneficial to eye health 
• It is advantageous to the nervous system. 
• It improves bone density.

Chuara (kharek) encourages hair growth. 

Dates, which are high in iron, promote faster hair growth by increasing blood flow to the scalp. Eating dates can help you grow stronger hair in a short period of time (two to three per day). It fortifies hair roots and follicles, preventing breakage and hair loss.

Dry dates help to maintain healthy and soft skin. 

Dates are high in vitamins C and D, which promote collagen synthesis and increase suppleness. Dates are also high in antioxidants, particularly tannins, which help to prevent inflammation, cell oxidation, and damage. They contain nutrients that increase the strength of the subcutaneous tissues, resulting in softer, smoother skin. Dates contain antioxidants, which limit free radical damage and delay the development of wrinkles and fine lines. Dates contain pantothenic acid, which gives the skin a beautiful glow and improves it from within. Dates can also help with skin allergies, which cause rashes all over the body.

How to Include Dates in Your Diet

1. Due to their natural sweetness, dates are frequently used in sweets in place of white sugar. Dates can be eaten as a snack in the afternoon or used to sweeten salads or cereal. To sweeten smoothies, use honey instead of dates, or use date paste in baked goods like pies or cakes. 
2. Dates, because of their stickiness, are an excellent binding agent and can be combined with nuts and nut butter to make granola bars and energy balls. 
3. Dates and apples combine to make a delectable slow-cooked apple date butter that contains no processed vegetable oil or butter. 
4. Food can sometimes taste great right out of the package. Dates are one of these foods.

Conclusion

Dates, also known as chuara, are an excellent source of protein for high-protein vegetarians and vegans. Regular gym goers should also schedule a few dates per day if they follow this diet. They are a high-nutrient source, containing macro and micronutrients, vitamins, and minerals, and can be consumed at any time of day—for breakfast, lunch, or as an evening snack. Furthermore, selenium in dates is an important micronutrient for boosting the body's immunity and repairing cancer. Strong antioxidants can also help prevent chronic diseases like diabetes, Alzheimer's, and heart disease.

 Also, take ideas from our previous blog on: List of Vitamin B12 Rich Dry Fruits, Foods Vegetables and Fruits