When is the optimal time to consume dates for constipation relief. How can dates impact your digestive health at different times of day. What are the potential drawbacks of eating dates at certain times.

Nutritional Profile of Dates: A Powerhouse of Natural Goodness

Dates are not just a sweet treat; they’re a nutritional powerhouse packed with essential vitamins, minerals, and fiber. A 3.5-ounce (100-gram) serving of dates provides a substantial amount of nutrients:

• Calories: 282
• Protein: 2.5 grams
• Carbohydrates: 75 grams
• Fiber: 8 grams
• Sugar: 64 grams
• Calcium: 3% of the Daily Value (DV)
• Iron: 6% of the DV
• Potassium: 14% of the DV
• Magnesium: 10% of the DV
• Copper: 23% of the DV
• Selenium: 6% of the DV
• Vitamin B6: 10% of the DV
• Folate: 6% of the DV

Why are dates so beneficial for our health? Their high fiber content promotes digestive health, while their natural sugars provide a quick energy boost. The combination of minerals like potassium, magnesium, and copper supports various bodily functions, from heart health to bone strength.

Optimal Times to Enjoy Dates for Maximum Benefits

While there’s no strict rule about when to eat dates, certain times may maximize their benefits:

1. Breakfast Boost

Starting your day with dates can provide a natural sweetness and fiber boost to your breakfast. How does this benefit you? The fiber content helps you feel full and satisfied throughout the morning, potentially reducing mid-morning snacking and supporting weight management efforts.

2. Pre-Workout Energy

Consuming dates 30-60 minutes before a workout can provide a steady stream of energy. Why is this effective? Dates offer slow-releasing carbohydrates that fuel your exercise without causing rapid blood sugar spikes and crashes.

3. Afternoon Pick-Me-Up

Feeling the mid-afternoon slump? Dates can be an excellent snack choice. Their combination of fiber and natural sugars provides a balanced energy boost, helping you avoid the crash often associated with processed snacks.

4. Evening Hunger Management

Can dates help curb late-night cravings? Indeed, their high fiber content makes them a satisfying evening snack. By taking longer to digest, dates can help keep you full and potentially prevent midnight snacking.

Dates and Digestive Health: A Natural Remedy for Constipation?

Do dates really help with constipation? The answer is a resounding yes. Dates are rich in dietary fiber, particularly insoluble fiber, which adds bulk to stool and promotes regular bowel movements. Additionally, dates contain sorbitol, a natural laxative that can help soften stools and ease their passage.

How many dates should you eat to relieve constipation? While individual needs may vary, consuming 3-5 dates daily can often provide noticeable benefits for digestive health. It’s important to increase fiber intake gradually and drink plenty of water to avoid potential digestive discomfort.

Potential Drawbacks: When to Avoid Eating Dates

Despite their numerous benefits, there are situations where eating dates might not be ideal:

• Immediately before bed: The natural sugars in dates might interfere with sleep quality for some individuals.
• When you have a sensitive stomach: The high fiber content of dates may cause digestive discomfort in some people, especially if consumed in large quantities.
• If you’re watching your calorie intake: Dates are calorie-dense, and it’s easy to overconsume them.

Incorporating Dates into Your Diet: Creative and Delicious Ideas

How can you enjoy dates beyond eating them as-is? Here are some creative ways to incorporate dates into your diet:

1. Blend them into smoothies for natural sweetness
2. Use them as a natural sweetener in baked goods
3. Stuff them with nuts for a protein-packed snack
4. Add chopped dates to salads for a sweet contrast
5. Make a date paste as a healthier alternative to refined sugar in recipes

Dates and Blood Sugar: Considerations for Diabetics

Can people with diabetes safely consume dates? While dates are high in natural sugars, they have a low to medium glycemic index due to their fiber content. This means they generally don’t cause rapid spikes in blood sugar levels. However, portion control is crucial for those managing diabetes.

How many dates can a diabetic eat? It’s best to consult with a healthcare provider or registered dietitian for personalized advice. Generally, limiting intake to 2-3 dates per serving and pairing them with a source of protein or healthy fat can help mitigate potential blood sugar impacts.

The Cultural Significance of Dates: More Than Just a Fruit

Dates hold immense cultural and religious significance in many parts of the world, particularly in Middle Eastern and North African cultures. In Islam, dates are often eaten to break the fast during Ramadan. Why are dates so revered in these cultures? Their nutritional profile makes them an ideal food for quick energy replenishment after fasting, and their mention in religious texts has cemented their importance.

How have dates influenced culinary traditions? In many cultures, dates are used in both sweet and savory dishes, from date-filled pastries to meat dishes flavored with date paste. This versatility showcases the fruit’s adaptability and widespread appeal.

Sustainability and Date Production: Environmental Considerations

As the popularity of dates continues to grow globally, it’s important to consider the environmental impact of date production. Date palms are relatively drought-resistant and can thrive in arid climates, making them a potentially sustainable crop choice in certain regions.

However, large-scale date production can have environmental challenges. How does date farming impact water resources? In some areas, intensive irrigation is required, which can strain local water supplies. Additionally, the use of pesticides in conventional date farming can have negative effects on local ecosystems.

What can consumers do to support sustainable date production? Opting for organic dates or those from farms using sustainable practices can help mitigate these environmental concerns. Additionally, supporting local date producers when possible can reduce the carbon footprint associated with long-distance transportation.

Date Varieties: Exploring the Diverse World of Dates

While Medjool and Deglet Noor dates are perhaps the most widely known varieties, the world of dates is incredibly diverse. How many types of dates exist? There are over 3,000 varieties of dates worldwide, each with its unique flavor profile, texture, and culinary uses.

Some popular date varieties include:

• Barhi: Known for their syrupy sweetness and soft texture
• Halawi: Characterized by their caramel-like flavor
• Khadrawy: Prized for their rich, almost coffee-like taste
• Thoory: Often called “bread dates” due to their drier texture
• Zahidi: Valued for their mild sweetness and firm texture

How do these varieties differ in nutritional content? While all dates are nutritious, there can be slight variations in fiber content, sugar levels, and micronutrient profiles between varieties. Exploring different types of dates can not only broaden your culinary horizons but also provide a range of nutritional benefits.

Dates in Alternative Medicine: Traditional Uses and Modern Research

Dates have been used in traditional medicine systems for centuries, particularly in Middle Eastern and North African cultures. What health benefits have been traditionally attributed to dates? They’ve been used to treat everything from respiratory issues to liver problems, and as a general tonic for overall health.

In recent years, scientific research has begun to explore the potential medicinal properties of dates. What have studies revealed about the health benefits of dates?

• Antioxidant properties: Dates are rich in various antioxidants, which may help protect against cellular damage and chronic diseases.
• Anti-inflammatory effects: Some studies suggest that dates may help reduce inflammation in the body.
• Potential neuroprotective effects: Research is exploring whether compounds in dates could help protect brain health and cognitive function.
• Possible anti-cancer properties: While more research is needed, some studies have indicated that certain compounds in dates may have anti-cancer effects.

How should we interpret these findings? While the results are promising, it’s important to note that much of this research is still in early stages, often conducted in laboratory or animal studies. More human clinical trials are needed to fully understand the potential medicinal benefits of dates.

Date By-Products: Innovations in Food and Beyond

The versatility of dates extends beyond their use as a whole fruit. What innovative products are being developed from dates?

• Date syrup: A natural sweetener alternative to refined sugar
• Date flour: Used in gluten-free baking and as a nutrient-rich flour substitute
• Date seed coffee: Made from roasted and ground date seeds, offering a caffeine-free alternative
• Date vinegar: Used in cooking and as a health tonic
• Date fiber: Extracted from date fruits and used as a dietary fiber supplement

How are these by-products contributing to sustainability efforts? By utilizing more parts of the date fruit and reducing waste, these innovations are helping to maximize the value of date crops and promote more sustainable food systems.

Beyond food, date palm leaves and fibers are being explored for use in biodegradable packaging and textiles. How might these developments impact industries beyond agriculture? As the world seeks more sustainable materials, date palm by-products could play a role in reducing reliance on petroleum-based products in various industries.

Dates in the Future: Trends and Predictions

As consumer interest in natural, whole foods continues to grow, what role might dates play in future food trends? Several possibilities emerge:

• Increased use as a natural sweetener in processed foods
• Growing popularity of date-based snacks and energy bars
• Expansion of date farming to new regions as climate change affects traditional growing areas
• Development of new date varieties through selective breeding or genetic modification to enhance specific traits

How might climate change impact date production? While date palms are relatively hardy, extreme weather events and changing rainfall patterns could affect yields and quality. This may lead to shifts in where dates are grown and potentially drive innovation in cultivation techniques.

What challenges and opportunities lie ahead for the date industry? As demand grows, ensuring sustainable production practices and fair labor conditions will be crucial. Additionally, educating consumers about the nutritional benefits and versatility of dates may be key to expanding markets beyond traditional date-consuming regions.

In conclusion, dates offer a wealth of nutritional benefits and culinary possibilities. Whether enjoyed as a quick snack, used as a natural sweetener, or explored for their potential medicinal properties, dates have much to offer in our quest for healthier, more sustainable food choices. As we look to the future, the humble date may well play an increasingly important role in global nutrition and food innovation.

When Is the Best Time to Eat Dates?

When Is the Best Time to Eat Dates?

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Nutrition

Medically reviewed by Amy Richter, RD, Nutrition — By Katey Davidson, MScFN, RD, CPT on September 9, 2020

Dates are delicious and nutritious fruits that grow on the date palm tree.

They’re widely consumed throughout the world and hold high value in many cultures and religions.

Widely touted for their high fiber and sugar content, many people wonder whether there’s an ideal time to eat dates.

This article discusses the best and worst times to eat dates.

Dates are highly nutritious. The most popular varieties include Medjool and Deglet Noor dates. Though fresh dates are edible, dates are most often consumed dried and easily identified by their dry, bumpy skin.

A 3.5-ounce (100-gram) serving of dates provides (1):

• Calories: 282
• Protein: 2.5 grams
• Carbs: 75 grams
• Fiber: 8 grams
• Sugar: 64 grams
• Calcium: 3% of the Daily Value (DV)
• Iron: 6% of the DV
• Potassium: 14% of the DV
• Magnesium: 10% of the DV
• Copper: 23% of the DV
• Selenium: 6% of the DV
• Vitamin B6: 10% of the DV
• Folate: 6% of the DV

Dates are typically dried and small. This makes eating multiple dates very doable. As a result, it’s easy to eat large quantities of calories, fiber, and natural sugar in one sitting. Therefore, be sure to eat dates in moderation.

Summary

Dates are an excellent source of fiber, natural sugars, and many vitamins and minerals. However, dried dates are high in calories and easy to overeat in one sitting.

Regardless of the food you’re thinking about eating, the best time to eat is when you’re hungry or want to eat.

Though many health gurus claim that there are best times for the body to digest food — and that eating outside of these times will result in poor digestion — there’s little scientific proof to support these claims.

The human body is ready to digest food before it even touches your mouth. It releases specific digestive enzymes in the mouth and continues to release them throughout the entire course of digestion (2, 3).

In fact, your body is able to identify the type of enzymes needed based on the food’s macronutrient ratio — its carb, protein, and fat composition — and can do this at any time of the day (2, 3).

However, there are times when eating dates may be ideal, such as (4, 5, 6, 7):

• At breakfast. Dates can be an excellent way to add natural sweetness and fiber to your diet in the early morning. What’s more, their high fiber content can keep you full and satisfied throughout the morning.
• As an afternoon snack. Dates are a good source of fiber and high in natural sugars. This pairing of fiber and sugar allows for a slower rise in blood sugar to help you feel energized without crashing soon afterward.
• When you’re hungry. They’re a concentrated form of calories and very filling due to their high fiber content. If you’re feeling hungry but aren’t ready for a full meal, pair dates with some peanut butter for a good source of fiber, carbs, and protein.
• Before a workout. Though dates are naturally high in sugar, they don’t spike blood sugar quickly. Rather, they provide a type of slow-releasing carb that allows for a steady stream of energy to fuel your workout. Try having 2–4 dates 30–60 minutes before a workout.
• As a nighttime snack. They’re an excellent bedtime snack due to their high fiber content. Fiber takes longer to digest, which can help you stay full and keep midnight hunger pangs at bay.

Summary

You can eat dates at any time of the day without any digestive issues. They also make for an energy-rich snack that will keep you full and satisfied.

Though your body can digest food whenever you need it to, there are a few situations in which eating dates isn’t the best idea (8, 9, 10):

• You have irritable bowel syndrome (IBS). Those with IBS may be sensitive to foods containing FODMAPs, which are small-chain carbs that some people have difficulty digesting. As a significant source of fructose, they can lead to bloating and stomach upset.
• After a large meal. Dates are high in fiber, which takes longer to digest. As a result, eating a large number of dates after a large meal may make you feel extremely full and uncomfortable.
• If you have an allergy. Though rare, some people can be sensitive or even have an allergy to dates. If you think this may apply to you, speak with a healthcare professional first.
• If you’re experiencing diarrhea or loose stools. Dates contain a sugar alcohol known as sorbitol, which may increase bowel movements in some people. Therefore it’s best to limit or avoid dates until your bowel movements have normalized.

Beyond these occasions, there are no “bad” times to eat dates. In fact, they’re highly nutritious and lend themselves well as a snack or part of a meal. Remember that your body is very capable of digesting food 24 hours a day.

Summary

Dates are high in a sugar alcohol known as sorbitol, which can increase bowel movements and should be avoided if you’re experiencing diarrhea. Those with IBS or sensitivities may also wish to avoid dates due to their high fructose content.

Dates are a nutritious, delicious, and convenient snack.

They’re high in fiber, calories, and natural sugars, and they serve well as a sweet snack or part of a meal.

Due to your body’s ability to digest foods no matter the time of day, you can enjoy dates whenever you like. They make a great snack in the morning, afternoon, or evening due to their high fiber and sugar content, which helps keep you full and energized.

However, if you have IBS, are sensitive or allergic, or are experiencing diarrhea, you may want to avoid dates or consult a healthcare professional first.

Go ahead and enjoy dates whenever and however you please.

Last medically reviewed on September 9, 2020

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Medically reviewed by Amy Richter, RD, Nutrition — By Katey Davidson, MScFN, RD, CPT on September 9, 2020

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8 Proven Health Benefits of Dates

Dates are high in fiber and antioxidants. Their nutritional benefits may support brain health and prevent disease.

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years.

Almost all dates sold in Western countries are dried.

You can tell whether or not dates are dried based on their appearance. Wrinkled skin indicates they are dried, whereas smooth skin indicates freshness.

Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Commonly consumed varieties include Medjool and Deglet Noor dates.

Dates are chewy with a sweet flavor. They are also high in some important nutrients and have a variety of advantages and uses.

This article will discuss 8 health benefits of eating dates and how to incorporate them into your diet.

1. Very nutritious

Dates have an excellent nutrition profile.

Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs (1, 2, 3).

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving of Medjool dates provides the following nutrients (1):

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 15% DV
• Magnesium: 13% DV
• Copper: 40% DV
• Manganese: 13% DV
• Iron: 5% DV
• Vitamin B6: 15% DV

Dates are also high in antioxidants, which may contribute to many of their health benefits (4).

Summary

Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are dried fruit.

2. High in fiber

Getting enough fiber is important for your overall health.

With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake (1).

Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool (5).

In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates (6).

Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating (7).

For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food (8).

Summary

Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar.

3. High in disease-fighting antioxidants

Dates provide various antioxidants that have a number of health benefits, including a reduced risk of several diseases.

Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease (9).

Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content (10).

Here’s an overview of the three most potent antioxidants in dates:

• Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer (11, 12, 13).
• Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration (14).
• Phenolic acid: Known for their anti-inflammatory properties, phenolic acids may help lower the risk of cancer and heart disease (4, 15).

Summary

Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s, and diabetes.

4. May promote brain health

Eating dates may help improve brain function.

Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s (16, 17, 18).

Additionally, other studies including animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain (17).

When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease (18).

One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviors, compared to those that did not eat them (19).

The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids (17).

However, more human studies are needed to confirm the role of dates in brain health.

Summary

Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which may be important for preventing Alzheimer’s disease.

5. May promote natural labor

Dates have been studied for their potential to promote and ease late-term labor in pregnant people.

Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. They may also be helpful in reducing labor time (20).

An older meta-analysis from 2011 looking at studies where pregnant people took dates prior to their due date found those who ate dates were in labor for less time than those who did not eat them, but also notes that the link between eating dates and a faster delivery needs to be researched further (21).

A 2017 study of 154 pregnant people found that those who ate dates were much less likely to be induced compared to those who did not (22).

A third study found similar results in 91 pregnant people who consumed 70–76 grams of dates daily starting the 37th week of pregnancy. They were in active labor for an average of 4 fewer hours than those who did not eat dates (20).

Although eating dates appears to help promote labor and reduce labor duration, more research is needed to confirm these effects.

The role dates may have in pregnancy is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Oxytocin is a hormone that causes labor contractions during childbirth (23).

Additionally, dates contain tannins, which are compounds that have been shown to help facilitate contractions. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor (23).

Summary

Dates may promote and ease natural labor for pregnant people when consumed during the last few weeks of pregnancy.

6. Natural sweetener

Dates are a source of fructose, which is a natural type of sugar found in fruit (1).

For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants that they provide.

The best way to substitute dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio.

For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste.

It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation.

Summary

Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

7. Other potential health benefits

People claim dates have a few other health benefits that have not yet been extensively studied.

• Bone health: Dates contain several minerals, including phosphorus, calcium, and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis (1, 23).
• Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber, and antioxidants. Thus, eating them may support diabetes management (25, 26).

Although these potential health benefits are promising, more human studies are needed before conclusions can be made.

Summary

Some claim dates promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.

8. Easy to add to your diet

Dates are incredibly versatile and make a delicious snack. They are often paired with other foods, such as almonds, nut butter, or soft cheese.

Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and bars. You can also combine dates with nuts and seeds to make healthy snack bars or energy balls, as in this recipe.

What’s more, you can use dates to sweeten up sauces, such as salad dressings and marinades, or blend them into smoothies and oatmeal.

It is important to note that dates are high in calories and their sweet taste makes them easy to overeat. For this reason, they are best consumed in moderation.

Summary

There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes.

The bottom line

Dates are a healthy fruit to include in your diet.

They are high in several nutrients, fiber, and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease.

There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack.

It’s easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation.

Dates are definitely worth adding to your diet, as they are both nutritious and delicious.

Just one thing

Try to add dates to one meal or snack this week. If you enjoy the addition, consider adding it to more meals and snacks moving forward.

Was this helpful?

7 good reasons to include dates in your diet

June 6, 2021

Likbez

Food

Dates contain many substances that help the body to function normally and protect it from various diseases.

What dates contain

• Natural sugars (glucose, fructose, sucrose).
• Dietary fibers.
• B vitamins, vitamin A, nicotinic acid.
• Macro and micronutrients (eg potassium, calcium, magnesium, phosphorus, iron).
• Saturated and unsaturated fatty acids.
• Essential amino acids.

What are the benefits of dates for the body? A review of their biochemical and nutritional characteristics notes:

• Vitamins are essential for blood health and promote carbohydrate metabolism. In particular, they help maintain normal glucose levels.
• Magnesium, calcium and phosphorus are important for bone health.
• Potassium is good for muscles and the nervous system.

2. Energizing

Due to the high content of natural sugars, dates allow you to quickly replenish your energy balance. In addition, iron, which is part of their composition, helps fight anemia and associated lethargy and fatigue.

3. Lower blood pressure

Magnesium and potassium, which are abundant in dates, help lower blood pressure. In addition, magnesium increases the effectiveness of drugs aimed at combating hypertension.

4. Protect the heart and blood vessels

An analysis of seven studies showed that magnesium intake also reduced the risk of stroke by 8% (primarily ischemic stroke).

It has also been confirmed that dates can be used to prevent atherosclerosis.

In addition, they may reduce the risk of coronary heart disease. At least the dietary fiber they contain does just that.

5. Reduce the risk of cancer

According to a study published in 2016, dietary fiber also reduces the risk of breast cancer. As scientists note, it is especially important to introduce them into the diet in childhood and adolescence.

In addition, there is a study showing that eating dates reduces the risk of colon cancer.

6. Improves bowel function

Due to their high dietary fiber content, dates help regulate bowel movements and fight constipation. So these fruits can be safely used as a natural laxative.

7. Facilitate childbirth

In 2007-2008, Jordanian scientists observed two groups of women. The former ate six dates a day for four weeks before the expected birth, the latter did not. As a result, childbirth in the first group was easier. For example, these women had a higher average cervical dilatation at admission, and they also had fewer cases of premature rupture of the membranes.

With all the advantages, do not forget that dates are quite high in calories (100 g contains about 300 kcal). Eat them in moderation, and then the body will only thank you.

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benefits and harms for the body of men, women, children

The benefits of dates have been known since time immemorial. Nutritious and high in calories, these fruits can be a healthy alternative to classic desserts.

KP, together with an expert, understands what else dates can be useful for, and what is their harm to the body of men, women and children.

The history of dates

In ancient times, it was believed that dates contain all the necessary substances for a person, and eating only them and water, you can live for several years. The experience of some historical characters, for example, St. Onufry, confirms this.

This plant is native to the Middle East. In the diet of the Arabs, dates were one of the staples. Wild dates were collected in ancient Egypt, images of the process of collecting fruits are found on the walls of tombs. The Babylonians used these fruits to make vinegar and wine. Dates are also highly valued in Islam – they are mentioned 29 times in the Koran.

Date palm leaves are used in religious ceremonies in Southern Europe. Palm wine “tari” is prepared from the leaves of the Indian species.

Benefits of Dates

Dates have the highest percentage of carbohydrates of any fruit, at over 60 percent, but these sugars do not cause much harm to the body. After all, dates also contain acids: niacin, riboflamin, pantothenic. They promote the digestibility of carbohydrates, regulate blood glucose levels. In these fruits, there are 23 more types of various amino acids that are not found in most other fruits.

Course “Master of nail extension” with a 40% discount Dates have a high content of minerals: copper, iron, magnesium, zinc, manganese, potassium, calcium, fluorine and others. As well as vitamins: A, C, B1, B2, B6. Ten dates can satisfy the body’s daily requirement for copper, magnesium and sulfur.

The pectin and dietary fiber found in dates reduce the risk of certain cancers and have a beneficial effect on the digestive system. Dates do not contain any cholesterol. The product is low-calorie, despite the high content of carbohydrates, so they are recommended to be used instead of sweets during diets.

Since ancient times, it was believed that the fruits of date palms give strength, endurance, increase life expectancy, enhance the body’s ability to resist various infections.
— In the recovery period after illness, dates serve as a good tonic and tonic. Fruits are very nutritious, quickly satisfy hunger and saturate the body with useful substances. They are useful to have a snack on a long journey or during a hard day to replenish strength and improve brain activity, – says Alexander Voynov , nutrition and health consultant at the WeGym fitness club network.

Due to the high concentration of potassium and magnesium in these fruits, doctors recommend their use in cardiovascular diseases. The presence of selenium in dates reduces the likelihood of developing vascular pathologies.

Composition of dates

Harmfulness of dates

In case of certain illnesses, dates should be eaten with caution. And you should also limit their number in general due to the high content of carbohydrates, so as not to exceed the daily allowance.

This was told by Alexander Voinov:

— It is necessary to exclude dates from the diet of diabetics, since these fruits have a high glycemic index, which can cause a sharp increase in blood sugar levels. Also, you can not eat them with fructose intolerance and with serious allergic diseases, so as not to provoke an attack. With fructose intolerance, the body cannot digest it, so after eating dates, bloating and abdominal pain are possible. Sweet fruits can cause tooth decay, so it is recommended to drink dates with liquid or rinse your mouth.

The use of dates in medicine

Russian scientist Ilya Mechnikov recommended the use of dates for intestinal disorders and constipation. Fiber helps to improve the condition of the intestinal microflora. Pectin has enveloping properties that are useful in inflammatory diseases and hyperacidity of the stomach.

Dates are useful for pregnant and lactating women, as the substances found in fruits contribute to the synthesis of the hormone oxytocin. It strengthens the walls of the uterus and improves labor activity. Oxytocin also has a beneficial effect on the production of breast milk.

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Date extract is used in cosmetology as part of various creams and masks. It contains tannin, which restores skin elasticity. In addition, date palm fruit extract has anti-inflammatory and immunomodulatory effects due to phytosterols, ursolic acid and triterpene compounds. They maintain skin tone and slow down the aging process.

Due to their high nutritional value and many useful substances, dates are recommended for people during the recovery period after diseases, during physical exertion, to reduce feelings of fatigue and apathy. Dates improve nervous activity.

Selenium and magnesium reduce the risk of heart disease, which is extremely beneficial for older people.

Use of dates in cooking

Dried and fresh dates are used in cooking. They are often eaten as a dessert with tea, sometimes stuffed with candied fruits and cheeses or covered in chocolate. But in addition to direct consumption, dates are added to dairy products, salads, meat dishes, pastries, special varieties of alcohol and vinegar are prepared from them.

Date cereal bars

Cereal bars with the addition of any dried fruits, nuts and cereals are an excellent source of vitamins and energy. A convenient take-away snack, as well as a healthy addition to tea, kefir or yogurt. All ingredients can be substituted and others can be added, such as dried cranberries, flax seeds or puffed rice

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Pour dried fruit with warm water to lightly cover the fruit and leave for 10 minutes. Put the dates with all the liquid into a blender (previously removing the bones) and beat into a puree. Finely chop the remaining dried fruits and nuts. Preheat oven to 170 degrees. Place oatmeal on a baking sheet lined with parchment paper and bake for 10 minutes. Take out and chill. Combine all products in a bowl: baked cereal, date mass, juice and additives. From this mass with wet hands form bars. Place on a baking sheet and bake for 10-12 minutes depending on size. For storage, wrap in foil or polyethylene and store in a cool, dark place.

Milk shake with dates

Healthy snack. It is recommended as a second breakfast, in the evening it is better not to drink a cocktail because of its high sugar content. You can add your favorite berries or cinnamon

Photo: @charlotte-may, pexels.com

Soak the dates in warm water and leave for 10 minutes. Then drain the water and remove the seeds from the fruit. Peel banana and cut into pieces. Place the fruit in a blender, pour over the milk and puree until smooth.

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How to choose and store dates

Dates are most often sold dried. The color of the fruit is dark, brown-chocolate. The surface of the fruit should not be covered with bloom or sugar crystals – this may indicate long-term storage or soaking in a sweet solution. If the peel is too shiny, then it is greased, and it will be difficult to assess the degree of quality of the product. Dates that are too shriveled and dry will be tough and less tasty because they have been overdried.

Store dates in a sealed container (eg glass jar) in a dry, dark place. Since dates have a sticky surface, dust can accumulate on them. Fruits should not be kept outdoors for a long time.

Fruits are one of the richest sources of vitamins and minerals. They are often used in various diets, because they are not too high in calories, help dull the feeling of hunger and have the properties of products – “fat burners”

FAQ

How many dates can you eat per day?

“You shouldn’t eat more than 15 dates a day,” says
dietetics and wellness consultant Alexander Voinov .