Who knows, dates is not only sweet and delicious, but can also give the health benefits of eating dates in pregnancy? So, pregnant ladies, you better stock dates for your snack.
You can also use dates in many ways. It can be included into salad, chopped as topping for your float and ice cream, or else make some cookies with dates in it. Despite the health benefits, dates go well with many kinds of foods.
Nutrition fact of dates
Behind the health benefits of eating dates in pregnancy, we know there are nutrition values in dates. The dates we often consume are the dried date palm. Each 100 grams of dried dates contains:
- Total fat 4 g
- Cholesterol 0 mg
- Sodium 2 mg
- Potassium 656 mg
- Dietary fiber 8 g
- Sugar 63 g
- Protein 2.5 g
- Vitamin A 0%
- Vitamin C 0%
- Calcium 3%
- Iron 5%
- Vitamin B6 10%
- Magnesium 10%
The health benefits of eating dates in pregnancy
From the nutrition facts above, we can draw conclusion of how the dates could be beneficial for human health, especially for pregnancy. Therefore, health benefits of eating dates in pregnancy are:
- Ease constipation
Pregnant women sometimes suffer constipation. On the other hand, it’s been known that date fruit is one of the laxative foods. It is because dates contain good amount of dietary fiber which promotes the bowel movement and comfortable passage of food through the intestinal tract.
Therefore, date fruit is able to relieve constipation. Due to relieving constipation, you can directly eat the dates. Or else, you can soak the dates into a glass of water over night and drink the water in the morning. The dates syrup will give the optimal result when you drink it first when you wake up.
- Strengthen bones
Bearing heavy weight and the change of body poster make pregnant women are prone to bone disorder. In this case, all the mom-to-be need to have strong bones. In order to have strong bones, the mom-to-be should make sure that they have sufficient nutrition for their bones. Besides milk and fish, the pregnant women should also consume dates. It is because they can have the health benefits of eating dates in pregnancy for bones.
Dates are able to strengthen bones and fight the painful bones. The act is contributed by the content of minerals like selenium, copper, magnesium, and manganese which are exist in dates. Besides, pregnantt women should also have physical activity to have the Health Benefits of Physical Activity During Pregnancy which may affect the bones health.
- Treat anemia
Besides strengthen bones, the mineral in dates is also beneficial to treat anemia in pregnant women. Eating dates during pregnancy can fulfill the need of iron to treat and prevent the symptom of anemia such as pale face, dark circle, fatigue and sluggishness.
The nutrition intake is also essential to treat anemia in pregnant mother. For example, theey can have banana and eggs as they give the Health Benefits of Bananas in Pregnancy and Health Benefits of Eggs in Pregnancy.
- Boost energy
As we know, dates are enriched with mostly sugar as the main component of the carbohydrate in dates. Therefore, dates can be the perfect snack for pregnant women. Will, one of the health benefits of eating dates in pregnancy is boosting the energy level. The high level of natural sugar in dates is able to immediately improve energy without spiking the blood sugar.
You can also consume dates prior to the exercise session to improve the physical endurance. Milk goes very well with dates to boost the energy. therefore, pregnant women can have the Health Benefits of Milk and Dates for Power Booster.
- Regulate blood pressure
Dates are enriched with potassium as one of the Health Benefits of Dates. As we know, potassium is one of the electrolytes which effectively maintain the water and salt balance. It influences the blood pressure significantly. Therefore, eating dates will help regulating blood pressure in pregnant women.
- Support muscular health
Muscular health is important for the moms-to-be as giving birth require the best stamina and strong muscle. For your information, one of the health benefits of eating dates in pregnancy is that dates can supply women with magnesium. Magnesium is essential in supporting women muscle health.
- Good for the fetus
It is surprising that dates can also supply pregnant women with folate. As we know, folate is needed by the fetus or the unborn baby to ensure that the unborn baby has a mature spinal cord. The sufficient folate intake will also avoid the neural tube defect on the baby. Therefore, dates snacking for pregnant women will not only cherish the mother, but also the baby.
- Maintain good blood clotting
Out of the minerals provided by dates which give the health benefits of eating dates in pregnancy, it can also supply pregnant women with vitamin K. Vitamin K is significant to maintain the proper blood clotting and healthy bones.
As mentioned before, healthy and strong bones are highly required for pregnant women. In addition, the mother should also have the proper blood clotting to ensure the safe and healthy delivery process.
- Good phase of labor
A study in 2014 published in Journal of Midwifery and Reproductive Health found that eating six dates for four weeks prior to the due date will lead the mother to have such a short, easy, and healthy labor. It will also influence the success of the delivery process. It is because consuming dates is able to stimulate cervical ripening and uterus contraction.
- Reduce post partum hemorrhage
Pregnant women are prone to hemorrhoid. To prevent hemorrhoid effect, it is better for pregnant women to fulfill the need of fiber and prevent constipation. However, how about the post partum hemorrhoid? Besides providing dietary fiber, dates can also provide oxytocin like substance which is able to prevent the post partum hemorrhage.
Recommendation in Getting the Health Benefits of Eating Dates in Pregnancy
Certain research concluded that it is better for pregnant women to start eating dates around four weeks before their estimated due date. Let’s say it is on the 36th week of pregnancy. And for the recommended daily intake of dates to get the health benefits of eating dates in pregnancy, the researches recommend eating 6 dates a day.
Despite the researcher recommendation, of course the mom-to-be is allowed to consume dates in the early stage of pregnancy too. However, if the mother is in a high blood sugar, seeing the doctor for suggestion is recommended.