dates
dates have a sweet pulp and a seed core inside. Not only do they taste good, but they are also full of good nutrients that can have various positive effects on health (2).
The nutritional values of dates are impressive. The calorie content is similar to that of raisins and figs. Dates are a perfect source of energy due to their natural sugar content.
But that was not all. Dates are also rich in antioxidants, which can contribute positively to health. Although they contain a high sugar content of glucose and fructose, unlike the isolated sugar found in sweets, they are healthy and not fattening (3).
Nutritional values of dates per 100 grams |
|
calories |
285 kcal |
protein |
2 g |
Fat |
1 g |
carbohydrates |
66 g |
fiber |
9 g |
Vitamin A |
25 μg |
Vitamin E |
0,2 mg |
Vitamin C |
3 mg |
folic acid |
21 μg |
Sodium |
35 mg |
Potassium |
659 mg |
calcium |
66 mg |
Magnesium |
51 mg |
To demand |
1,9 mg |
The nutritional table makes it clear that the Energy supplier from the desert contains hardly any fat and is very rich in vitamins and minerals. In addition to potassium and magnesium, dates also contain iron, phosphorus and calcium, contain B vitamins and the amino acid tryptophan, which our body converts into the hormone melatonin. This is known for its nerve-soothing effect and promotes falling asleep insomnia (2).
2. Dates are rich in fiber
The fiber that dates contain has a positive effect on the gastrointestinal tract. The fibers ensure that the intestinal contents are transported more quickly, thus stimulating digestion and helping to prevent constipation, for example (6).
Also do fiber sat. So if you want to lose weight, you can take advantage of the filling effect of high-fiber foods.
A high-fiber diet reduces the risk of developing diabetes because the blood sugar level rises more slowly and less insulin is released (7).
The fiber-rich ingredients are mainly found in fruit, vegetables and grains.
3. Dates are high in antioxidants
Compared to plums and figs, dates contain the highest levels of antioxidants, which have numerous health benefits and even different ones Diseases can prevent (8).
Antioxidants protect cells from free radicals, which cause harmful reactions in the body and can lead to disease (7).
The fruit contains tannins and polyphenols, which have antioxidant and anti-inflammatory effects, meaning they can fight infection and reduce inflammation (1).
Here is a quick rundown of the three antioxidants most abundant in dates:
- Flavonoids: Flavonoids may help reduce inflammation and reduce the risk of diabetes, Alzheimer's, and certain cancers (1).
- Carotenoids: Carotenoids promote heart health and may also reduce the risk of eye diseases (7).
- Polyphenols: Polyphenols possess anti-inflammatory properties and may reduce the risk of cancer and heart disease (13).
4. Dates are a natural sweetener
Dates are so healthy because no industrial sugar is added to them and the sweetness is solely due to their natural sugar content. Due to this natural sweetness, dates are often used as a substitute for unhealthy industrial sugar and can be used in a variety of ways in the kitchen.
5. Dates can be incorporated into any diet
Can you eat dates while losing weight? Yes, you can even do that without a guilty conscience. Since dates are so healthy and contain no added sugar, they are also suitable as a delicious ingredient in baking when losing weight or simply as an ideal snack in between to keep the body healthy cravings to breastfeed.
Medjool date: The king date
You can now find dried dates in all supermarkets, discount stores and drugstores. In addition to the various types of dates, the Medjool date, which bears the name "king's date", is particularly popular in this country.
What makes her so special?
The Medjool date is larger than the other date varieties and the flesh is particularly thick and fleshy. It is said to have a unique sweetness and is even often compared to honey and caramel. Because it is much softer, the flesh is even juicier.
Although these dates are more expensive than other date varieties due to the fact that they are much more laborious to cultivate and harvest, the extraordinary taste is still worth trying.