2023-10-16 19:57:47
Harvested in October and coming straight from the countries of the Maghreb and the Middle East, dates have many health benefits.
A real treat for your taste buds thanks to their honeyed and sweet taste, dates are widely appreciated in Europe where they are generally consumed in the form of dried fruits.
In addition to their sunny flavor, dates have multiple benefits for your body, notably thanks to their energy supply. Let’s take a closer look at these berries full of vitamins!
Where do dates come from?
Sometimes nicknamed “desert bread” and considered berries, dates grow in date palm trees. These trees, native to the Middle East, sometimes reach twenty meters in height and have allowed the cultivation of their fruits for millennia. Due to the date palm’s other name, Phoenix dactylifera, people who grow its fruits are called phoeniciculturists.
There are different types of dates that can be separated into three varieties well known in Europe:
Medjool dates, originating from the South-East of Morocco, which are soft and melt in the mouth. They are among the most popular dates because of their taste qualities and their notoriety. Deglet-Nour dates, which means “finger of light” in Arabic, and which have a soft texture, are grown largely in the Maghreb, more precisely in Algeria and Tunisia. Ajwa dates, which originate from Saudi Arabia and are often called “sacred dates”. This dry variety has a delicious fruity flavor and is easily identified thanks to its black color.
The choices are diverse and varied and there are therefore a multitude of dates whose texture and taste vary depending on their sugar content and the area where they were grown.
The nutritional values of dried dates
Dates are high-calorie foods due to their energy properties and carbohydrate content. More concretely, here is a table showing the main components of 100 grams of dates.
ComponentsQuantity per 100 gWater22.9 gCarbohydrates64.7 gLipids0.25 gProtein1.81 gDietary fiber7.3 gDistribution of macronutrients contained in dates.
The 7 benefits of dates
1. A source of energy
Dates are rich in sugars such as fructose, dextrose and sucrose which can recharge your batteries in no time! Athletes or students are therefore advised to consume these fruits full of sun and carbohydrates before and during an event.
Dates also help fight fatigue thanks to the energy intake which produces a boost effect on your metabolism, and can also keep you in shape over a longer period.
2. Better digestion
Just like many fruits and vegetables, dates are sources of fiber, which helps regulate intestinal transit. Regular consumption, without being excessive, can therefore give you a lasting feeling of physical well-being and help you feel full more quickly.
Dietary fiber can also play a favorable role in the prevention of certain cancers or diabetes, and reduce cholesterol.
3. Iron intake
It is strongly recommended that people suffering from anemia add dates to their diet as they contain a large amount of iron. Thus, consuming 100 grams of dates will provide your body with 11% of its daily needs.
Dates also contain trace elements other than iron, such as copper and zinc, which help to strengthen your immune system.
4. Prevention of cell aging
Like Goji berries, dates also contain antioxidants which help fight once morest cell aging, in particular thanks to the vitamin E present in the fruits. And carotenoids (antioxidants responsible for the color of certain foods) will prevent the accumulation of fats in the body in general, and in the arteries in particular.
5. A reduction in blood pressure
Dates are therefore rich in antioxidants but also in minerals. They contain, for example, magnesium, phosphorus, calcium, or even potassium. This last element can help reduce blood pressure and therefore fight once morest the risk of cardiovascular diseases, heart attacks, or even cerebrovascular accidents (CVA).
6. Positive effects on mood and sleep
When consumed regularly, dates can even play a role in regulating hormones, and therefore on our daily morale! Full of vitamins, we find B6 in these fruits, a vitamin which contributes to the production of serotonin and adrenaline in our body.
But dates can also be beneficial for sleep thanks to tryptophan, an amino acid that triggers the production of the sleep hormone: melatonin. Two or three dates before bed should help you get a better night’s sleep!
7. Proper functioning of the nervous system
Once once more, the vitamin B6 present in dates also has the power to improve our cognitive performance. Eating dates before and during an exam or when concentration is required is therefore an excellent idea to help our brain!
In addition, dates also contain vitamin A, essential for eyesight.
The 3 health dangers of dates
1. Digestive disorders
In some people, consuming dates tends to cause stomach aches, bloating, or even diarrhea. It is therefore not recommended to eat it if you suffer from weaknesses linked to the digestive system. Excessive consumption of dates can also lead to weight gain.
2. Risks of dental caries
Due to their high sugar content, it is important to follow strict oral hygiene following consuming dates. It is essential to brush your teeth at least twice a day in order not to develop dental caries.
3. Risks of allergies
In some rarer cases, dates can trigger allergies such as red patches and itching. Most of the time, this phenomenon is due to the presence of histamine. If you suffer from an intolerance or allergy, it is therefore preferable to seek the advice of a doctor before consuming it.
Which dates to choose?
Depending on your tastes, you will rather opt for fresh dates, or on the contrary prefer them dried. Whether you choose one or the other option, know that their texture and flavor will be different.
For fresh dates, try to select them according to the scent they give off. The stronger and more appetizing it is, the more you should enjoy it! A tender date is also a sign of a tasty fruit.
Regarding dried dates, opt for the most visually beautiful and colorful ones! Choose those that seem soft and fleshy to you. Avoid those that appear dried out or even moldy, or dull in appearance. Again, remember that a good smell is an excellent indicator for making the best choice.
FAQ
Where to buy dates?
You can find your favorite dates in organic stores, grocery stores and even mass merchandisers!
How to store dates?
It is best to store your dates in a cool, dry place, away from light. Put your fresh dates in the refrigerator and eat them over the next few days. For dried dates, and depending on the variety, it is possible to keep them for 6 to 12 months.
How many dates can you eat per day?
It is recommended to eat no more than 25 grams of dates. For people with diabetes, it is possible to consume small quantities, at a rate of 2 to 3 dates per day.
1697492259
#Discover #surprising #health #benefits #dates
