Dates, properties and benefits

The dates ( Phoenix dactylifera L. ) are the fruits of the date palm that can reach 20 meters high and whose origin could be located in Iraq and Iran. Dates are fleshy, sweet fruits that have stone inside and hang in clusters from the palm tree. They have very interesting properties and health benefits that we tell you about in this article.

In Hispania they were introduced by the Phoenicians, since they considered the palm tree a sacred tree. The date harvest begins in autumn and ends in January. The date most widely traded is already dehydrated. It is a very widespread food and appreciated by the Arab peoples due to its properties.

How are dates eaten?

In addition to being able to taste dates alone as a snack between meals or as a dessert, we can also incorporate them into sweet cooking recipes to sweeten them without adding sugar or reducing their use.

For example, add dates to smoothies or green juices or to vegetable drinks or milks, I leave you the link to my article 18 types of vegetable drinks or milks and recipes to make them at home .


Nutritional benefits of dates

For every 100 grams of dates we obtain:

  • 67 grams of carbohydrates
  • 2.5 grams of vegetable protein
  • 0.5 grams of fat
  • 7 grams of fiber
  • Dates provide 290 kcal. per 100 grams.

Are dates fattening?

Let’s say it is a concentrated food that is consumed in small quantities and in a moderate way. If you want to lose weight and lose weight you can include dates in your diet but without excesses. In this case, you might be more interested in using stevia as a natural, calorie-free sweetener.

dates  Properties of dates

  • Dates contain vitamins A, B1, B2, B3, B6, B9, C, D, E and K; minerals such as calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, iodine, and zinc. They also contain fiber and protein.
  • They are very energetic, so they help in times of fatigue and tiredness.
  • They fight anemia due to their iron and vitamin C content.
  • They improve defenses.
  • They contribute to good development during the growth stage.
  • They avoid constipation due to their fiber content.
  • They facilitate good blood circulation.
  • They improve intestinal disorders.
  • They prevent osteoporosis because they facilitate the fixation of calcium.
  • Dates increase mental alertness.
  • Improves respiratory problems such as cough, asthma, angina, bronchitis, colds, mucus elimination, etc.
  • They help fight insomnia.
  • They regulate blood pressure and heart rate.
  • They take care of vision, especially night vision and prevent degenerative diseases such as cataracts.
  • Its fiber content stands out, which makes us feel satisfied sooner.
  • They promote the proper functioning of the nervous and muscular systems.
  • Dates help us maintain healthy skin, hair, and nails.
  • They can help us prevent rheumatic diseases and arthritis.
  • It is especially beneficial for people who do sports, during pregnancy and lactation, and for children.

Among the most appreciated varieties of dates are Medjoul and Deglet Noor, if they are organic dates you can be sure they are of quality.

With the dates brandy, honey, syrups, jam, etc. are made. In addition, for the cases I mentioned before, we can also use it in the kitchen when preparing savory dishes and in sweets we can use them to replace the dangerous and harmful white sugar with a paste that we make simply by beating dates with necessary water to achieve a texture that we want.

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