What You Need To Know About Dates
The date palm is the fruit of the palm tree, grown in many tropical regions of the world. In recent years, history has become quite popular.
Practically all dates sold in Western nations are dried.
You can tell if the dates are dried based on their appearance or not. Creased skin demonstrates dryness, while smooth skin shows newness.
Contingent upon the assortment, new palms are minuscule in size and can go in shading from dazzling red to radiant yellow. Medjool and Daglt Noor dates are the most eaten assortments.
The dates are chewed with a sweet taste. They are also high in some important nutrients and have numerous benefits and uses.
This article will examine the 9 medical advantages of eating dates and how to fuse them into your eating routine.
Dates Benefits
1. Why are dates useful?
Contains 100 grams of fruit:
277 kcal
Fiber, 7g;
Protein; 2 g;
Carbohydrate, 75 g.
Vitamin Content (% of Daily Price):
Vitamin K, 5%
Vitamin B6, 12%;
Vitamin C, 1%
Manganese, 15%
Potassium, 20%
Magnesium 14%
Copper, 18%
Iron, %
2. dates are rich in antioxidants.
Antioxidants in foods help reduce the risk of many serious diseases. They protect cells from free radicals that trigger harmful oxidative reactions. Fruits contain the highest amount of antioxidants compared to other similar products - berries and figs. Palm fruits are rich in flavonoids and phenolic acid, which reduce inflammation, as well as heart-healthy carotenoids.
3. Fruits are high in fiber.
One study confirmed that people who eat seven dates a day have a significant improvement in their digestion. It is facilitated by fiber, which prevents the rapid rise in blood sugar.
4. Dates help maintain good brain health.
Experiments have shown that palm fruit reduces the signs of inflammation in the blood, such as interleukin 6 (IL-6) found in the brain. It can provoke neurodegenerative diseases, including Alzheimer's. In addition, dates reduce the activity of the beta-amyloid protein, which causes plaque in the brain. When they accumulate, communication between the cells is often disrupted.
5. Dates are a natural sweetener
Sweet fruits contain a lot of fructose, so they can replace ordinary white sugar. A paste is made by mixing dates in a blender with water. Although rich in fiber and nutrients, fruits are high in calories, so they are best used in moderation.
6. Fruits Help Maintain Bone Health
Dates contain many useful minerals including magnesium, potassium, and calcium. These substances prevent bone tissue infections, including osteoporosis. However, more research is needed before concluding.
7. Dates prevent infections
Today, almost every microbial infection is treated with antibiotics. This is an expensive method and has a number of side effects. Replacing antibiotics with natural products can be a wise one. In a study using palm seed and leaf extract, it was found to have active resistance against many harmful bacteria.
8. Fruits promote natural childbirth
One study included 69 women who ate six dates four weeks before the expected birth. Compared to those who did not include these fruits in their diet, the participants in the experiment were 20% more likely to have children naturally and in a shorter time. The use of dates in the last trimester of pregnancy promotes the proliferation of the cervix and reduces the need for artificial labor.
9. Fruits are easy to add to your diet
Unlike many products that require prolonged cooking and extra ingredients, dates are a healthy snack. Also, they can be used to add adhesive to dishes, for example, to prepare raw desserts, they can be combined with nuts and seeds. Sweet fruit is the basis of dressings, sauces, and syrups. It is helpful to include them in breakfast so that the fiber can be absorbed by the body for a long time. The high-calorie content makes dates a great pre-workout energy-boosting breakfast.
How to choose and store dates
Before buying a date, consider their appearance. The fruit should not be covered with white flowers and sugar crystals. The latter refers to soaking in the syrup to extend the shelf life. Very hard, dry dates will be less palatable than smooth, bright, and fleshy dates. Store the fruit in an airtight jar, in a dark, dry place. Before using dates, you need to wash them under running water: the dust settles on their sticky shells. Data quality is affected by a variety of factors: variety, area of origin, harvesting method, transportation, and storage conditions. When choosing dates, give preference to those that are naturally dried on the palm tree, without any additional processing. The second method is to dry in the oven, and the third is to soak in low-grade, glucose or sugar syrup. The latter method is cheaper for the manufacturer, but more useless for the consumer: a fruit that is naturally rich in glucose and fructose becomes a sugar bomb by soaking in syrup.
When choosing a product, pay attention to the color - the fruit should be evenly dark, moderately soft (but with a bone), matte, while the skin should be free of cracks and not fly away (this is what happens when oven I will dry quickly. Fresh palms have a yellowish golden mustard color and a smooth shiny rind. Their taste is sharply sweet, slightly astringent and the honey in the more ripe fruit. Fresh dates are high in vitamin C and low in calories, they are juicy - they contain about 80% moisture (in adult dates - 50-70%, and in dried dates - less than 10%). Therefore, the degree of concentration of sugar in dried dates is very high. Regardless of the method of consumption (fresh or dried, with milk or tea), you need to remember to be moderate and do not eat more than one or two fruits a day.
Can pregnant women eat dates?
Moderate dates are not only safe but also beneficial for pregnant women. There is no evidence that dates in the first, second and third trimesters of pregnancy have been damaged. They can help relieve morning sickness, fatigue, and can be a substitute for trans fat candies and cakes that are definitely not going to benefit a pregnant woman. However, everything depends on the amount. There is a need for moderation with any dessert.
Can dates be used for people who are overweight and over the age of 50?
Dates are a high glycemic index food. In fact, it is the fruit from which all the water is extracted. But they retained the sugar and calories, which were present in a huge fresh fruit. That's why eating a handful of fruits and nuts (especially dates) is far from the same thing. For those who want to regain their weight, it is better to prefer fresh fruits. And dates should be considered more useful than that, but still, sweets that should not be eaten uncontrollably.
Can palm syrup be used as a substitute for sugar?
Palm syrup contains a lot of fructose. More than just fresh fruit. Our liver can process very limited amounts of fructose at any one time (such as serving fructose from fresh fruit). All excess turns into fat around the liver (called fatty liver disease). With continued use, this concentrated fructose can cause both insulin resistance and type 2 diabetes. To do this, it is not necessary to drink syrup in a liter. Try erythritol if you are looking for a safe alternative to sugar. It contains only 4 kcal per 100 grams and has a zero glycemic index.
Dates harm
Despite all the positive features, in some cases, it is possible to reduce the number of dates in the diet. Therefore, doctors do not recommend people suffering from irritable bowel syndrome. Because palms are a source of fructose, they can cause a bloating and upset stomach. Like many foods, dates are not safe for people with allergies, so if you are considering trying them for the first time, consult your doctor and start with fruit. They contain sugary alcohols, called sorbitol, which can cause diarrhea. Therefore, if there are problems with the intestines, it is best not to eat them often, including in syrup.
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