8 Wow-Worthy Benefits of Khajur Fruit And 4 Tasty Recipes To Try Right Now!

What do you picture when you think of khajur or dates? Let me guess—deserts, camels, and oases? Well, that’s a bit cliché, isn’t it?  What you might not imagine are the incredible benefits of khajur fruit that go far beyond its sweet taste.

Research has shown that dates are not just all-time fav snacks; they are, in fact, jack-of-all-trades of health benefits. They help regulate blood sugar levels, provide relief during labour and delivery (ah, what we wouldn’t love to do to alleviate the common discomforts during pregnancy) and even support fertility.

Curious about the types of khajur and how they can transform your health? Or maybe you’re just looking for a fun way to add them to your meals? In this blog, we’re diving into the health benefits of dates and exploring their wonders. Plus, we’ve got four irresistible recipes waiting for you! Let’s go!

Table Of Contents 

1. Nutritional Value of Dates (Khajur) Per 100g

2. What Are the Benefits of Khajur Fruit? 8 Health Benefits of Dates!

3. 4 Tasty Recipes To Reap the Benefits of Khajur Fruit 

4. Which Khajur is Best For Health? 15 Varieties To Try!

5. The Final Say 

6. FAQs

7. References 

Nutritional Value of Dates (Khajur) Per 100g

The following table depicts the nutritional value of dates (Phoenix dactylifera) per 100g: 

Also Read: Kimia Dates: Health Benefits And Nutritional Value 

What Are the Benefits of Khajur Fruit? 8 Health Benefits of Dates!

Date with dates is the best match for better health!

Let’s have a look at these health benefits of dates fruit: 

1. Antioxidants Shield Against Free Radicals

Dates are antioxidants-rich foods, including carotenoids, flavonoids, and phenolic acids, which neutralise free radicals that damage cells. Scientific research indicates that date fruits have the highest polyphenol concentration among dried fruits, thus providing strong protection against oxidative stress. 

Ajwa dates, in particular, have a significant antioxidant activity that reverses oxidative biomarker changes in serum. The redox properties of phenolic compounds increase their ability to absorb and eliminate free radicals, thereby preventing chronic illnesses and even the risk of cancer. 

2. Fights Cancer at the Molecular Level

Dates exhibit anticancer properties. Research shows that a compound in dates called beta-D-glucan can help fight tumours, especially when given at a specific dose of 1 mg per kg of body weight.

Ajwa dates, in particular, protect the kidneys from damage caused by toxins (ochratoxin-induced) by neutralising harmful free radicals and influencing genetic pathways without causing side effects. They also inhibit certain enzymes like CYP450 enzymes while boosting phase II, which further helps in reducing cancer growth. 

3. Anti-Microbial Properties Make it Nature’s Antibiotic

Date fruit and pit extracts display potent antimicrobial effects against bacteria like E. coli, K. pneumoniae, and E. faecalis, as well as fungi such as Fusarium sp. and Alternaria sp. 

In one study, researchers tested extracts of dates made with methanol and acetone, and they found that these extracts can stop the growth of both Gram-positive and Gram-negative bacteria, which are two types of bacteria distinguished by their cell wall structure. This naturally occurring product, readily available at an affordable cost, prevents resistance to antibiotics when used as a treatment.

4. Regulates Blood Sugar Naturally

Dates help manage diabetes through flavonoids, saponins, and phenolic compounds that enhance insulin secretion and reduce glucose absorption. Phoenix dactylifera extracts showed hypoglycemic effects in diabetic rats, improving body weight and reducing water intake. These compounds scavenge free radicals generated by alloxan in diabetic conditions, supporting glycemic and lipid control in patients.

5. Anti-Inflammatory Properties Soothe Chronic Inflammation

The phenolic and flavonoid content of dates plays a critical role in reducing inflammation by inhibiting cyclooxygenase enzymes (COX-1 and COX-2). Ajwa dates have shown potential in modulating cytokine expression and reducing plasma fibrinogen levels. Studies also indicate that date leaf extracts serve as a natural source of anti-inflammatory agents, reducing foot swelling and oxidative damage.

6. Nephro-Protective Effects Guards Kidney Health

Dates protect against nephrotoxicity induced by substances like gentamicin, reducing plasma creatinine and urea concentrations. Studies in rat models demonstrate that date flesh and pit extracts alleviate proximal tubular damage and improve kidney function. This protective effect is attributed to their ability to modulate oxidative stress and reduce inflammation. Hence, if you are following a renal diet plan, include dates in it! 

7. Delivery and Labor Relaxation To Ease Childbirth Naturally

Dates facilitate childbirth by increasing the dilation of the cervix and reducing the amount of time necessary for labour induction. Women who eat dates in the later stages of pregnancy often have shorter labour times and fewer complications. This is likely because dates can encourage the uterus to contract and help relax the muscles in the uterus.

Also Read: Diet After Delivery: 5-5-5 Rule For Postpartum, Meal Plans, And Foods To Include 

8. Enhances Fertility: A Hope for Reproductive Health

Date pollen extract (DPP) contains sterols, estrone, and carotenoids, which enhance sperm parameters and hormonal balance. Research on animals shows that DPP can boost levels of important hormones like estradiol and testosterone, which are key for fertility. When given in amounts up to 120 mg per kilogram of body weight, DPP has shown the best results, making it a natural option for addressing infertility issues.

Also Read: Makhana For Fertility? Know About Secret Fertility Booster Here! 

4 Tasty Recipes To Reap the Benefits of Khajur Fruit 

After learning all these amazing benefits of khajur, you must be curious about how to add khajur to your diet. Worry not; here are four tasty recipes to reap the benefits of khajur fruit: 

1. Khajur Banana Smoothie

Ingredients:

• Bananas – 2 (ripe)

• Khajur (dates) – 7 (pitted and chopped)

• Milk – 2 cups (chilled)

• Cinnamon powder – 1/8 tsp

• Ice cubes – 4-5

Instructions:

• In a blender, combine bananas, khajur, milk, cinnamon powder, and ice cubes.

• Blend until smooth.

• Pour into glasses and serve chilled.

2. Khajur Oatmeal Breakfast Bowl

Ingredients:

• Rolled oats – 1 cup

• Water or milk – 2 cups

• Khajur (dates) – 5 (chopped)

• Almonds – 2 tbsp (sliced)

• Honey – 1 tbsp (optional)

Instructions:

• Prepare the oats in water or milk following the package instructions. 

• Mix in the chopped khajur and allow it to sit for a minute. 

• Garnish the breakfast bowl with sliced almonds and drizzle with honey if you like.

3. Khajur Energy Balls

Ingredients:

• Khajur (dates) – 10 (pitted)

• Almonds – 1 cup

• Cocoa powder – 2 tbsp

• Chia seeds – 1 tbsp

• Coconut flakes – ¼ cup (optional)

Instructions:

• In a food processor, blend khajur and almonds until finely chopped.

• Add cocoa powder and chia seeds; blend until combined.

• Roll the mixture into small balls and coat with coconut flakes if desired.

• Refrigerate for at least 30 minutes before serving.

4. Khajur Chia Pudding 

Ingredients:

• Chia seeds – ¼ cup

• Milk or almond milk – 1 cup

• Khajur (dates) – 4 (chopped)

• Vanilla extract – ½ tsp

Instructions:

• In a bowl, mix chia seeds, milk, chopped khajur, and vanilla extract.

• Stir well and let sit for at least 4 hours or overnight in the refrigerator.

• Serve chilled as a healthy dessert.

Also Read: 10 Best Dry Fruits for Weight Loss With Recipes That Are Just Perfect For Your Diet! 

Which Khajur is Best For Health? 15 Varieties To Try!

Here are different types of khajur that you can try:

The Final Say 

In a nutshell, the health benefits of khajur fruit make it a must in your diet. From its rich nutritional profile to its ability to support various bodily functions, this dessert star from the deserts is indeed a simple yet effective way to boost your nutrition and enjoy its numerous advantages. So go ahead and indulge in this sweet superfood!

FAQs

1. Is khajur good for diabetes?

Yes, khajur (dates) can be beneficial for diabetes as they have a low glycemic index, which helps prevent sudden spikes in blood sugar levels. Their high fibre content also aids in regulating blood sugar absorption.

2. How much khajur can be consumed in a day?

It is generally recommended that people eat 3 to 4 khajur per day. 

3. Does khajur provide instant energy?

Yes, khajur is a great source of natural sugars, providing quick energy due to its high carbohydrate content, making it an excellent snack for an energy boost.

4. Do dates help to gain weight?

Yes, dates are calorie-dense and can contribute to weight gain if consumed in a well-planned diet for weight gain along with milk. 

5. How much protein is present in 100g of khajur?

Khajur contains approximately 1.81 grams of protein per 100 grams, making it a modest source of protein compared to other food options.

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC3992385/ 

• https://www.youtube.com/watch?v=z5_x86cWNn4 

• https://www.youtube.com/watch?v=-grdHFwP1L4&t=1s 

  
  

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