Dates: properties and benefits of the Middle Eastern sugary fruit
Rich in substances useful for the body, dates have among their main properties that of being able to provide the right amount of energy, especially useful for those who play sports both before and after training. Continue reading the article to find out more about this very often underestimated fruit. First, however, we leave you with a video that you find below with the beneficial properties of another type of fruit: red fruits.
What are dates?
Dates are typical of North Africa and South West Asia where the beneficial properties of the date palm were discovered. It is a sweet fruit rich in benefits that for centuries has been an integral part of the diet of the peoples of the Middle East, with great benefit for human health. The fruit has an oval shape and a typical length of about 3 cm. There are numerous varieties and it is estimated that today about 400 are grown. The fresh date, before being consumed, is generally dried in the sun: the increase in the concentration of sugars allows a better conservation of the same, as well as giving it a pleasant taste. sweet.
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Dates properties, calories and nutritional values
Dates contain a high amount of sugar: more than 30 grams of sugars per 100 grams of product and provide about 128 calories. This explains the main reason why the date is not a properly dietary fruit. On the contrary, low values of proteins and fats can be observed. It is therefore good to pay attention to the consumption of this fruit, especially if we are following a low-sugar diet.
The date is a fruit to use to immediately have a good and healthy source of energy: excellent for those who play sports, to eat both before and after training.
Until now we have talked about fresh dates, but the situation changes considerably if we consider the dry date: 100 grams of dehydrated dates, in fact, provide more than double the calories of fresh dates and also a practically doubled quantity of simple sugars.
So be careful, to consume this fruit which remains healthy as long as you do not exaggerate with the quantities. One serving is equivalent to about 4 fruits.
The B vitamins present in dates
The date contains several vitamins and mineral salts useful for the health of the human organism. In particular, we cannot fail to mention the B vitamins: 100 grams of dates contain a good part of the daily requirement of thiamine, a vital vitamin for metabolism and cellular energy production. Among other vitamins, dates contain riboflavin And pantothenic acid, essential for the correct functioning of the metabolism.
Among all, the most represented vitamins are the following.
C vitamin
100 gr of dates contain 14 mgr of C vitamin. This vitamin is essential for the well-being of the whole body, and is very important for the proper functioning of the immune system as well as for the synthesis of collagen.
Potassium
In a portion of dates (about 4 fruits), we find more than 400 mg of potassium, or more than 10% of the daily requirement of an adult man. Potassium is a fundamental mineral involved in many cellular reactions and its deficiency is associated with cardiovascular problems, water retention, cramps and muscle fatigue.
Magnesium
By consuming a portion of dates, you also meet about 10% of an adult's daily requirement for magnesium. This mineral is essential for bone growth, as well as for the proper functioning of muscles, the brain and metabolism in general.
Beta-carotene
Dates also contain a fair amount of carotenoids with an antioxidant action: in particular of lutein and beta-carotene.
Dates properties and health benefits
The properties of dates are numerous as it is a very nutrient-rich food. Here are the main beneficial effects of these fruits.
- Energizing properties
Dates are rich in simple sugars which are useful as a source of energy for athletes or for those who are trying to gain weight. Eating a few dates before starting a high-intensity sporting activity can be useful, as can eating dates during the activity if it lasts longer than normal.
- Antioxidant properties
Dates also contain a fair amount of carotenoids and therefore can boast strong antioxidant properties capable of inactivating free radicals present at the cellular level. In this case, fresh dates are preferred, the same cannot be said for dried ones.
- Anti-inflammatory properties
A study on the benefits of dates has shown marked anti-inflammatory properties especially as regards the respiratory system.
- Antitumor properties
Consumption of dates is increasingly associated with a reduction in the incidence of breast and colon cancer. Furthermore, it seems that these fruits can be useful in the negative effects of chemotherapy.
- Heart health
The high quantity of potassium contained in dates is useful for cardiovascular health. Potassium, in fact, together with sodium control heart rhythm and blood pressure.
- Vision improvement
This function is associated in particular with carotenoids which would be able to improve vision. There lutein, in fact, it is a vitamin also present inside the eye and performs a protective action against damage from light rays.
- Remedy for constipation
The benefits of dates also extend to the digestive system. In particular, fresh dates are foods containing a fair amount of fiber, which can improve intestinal regularity by counteracting constipation.
- Useful in case of male infertility
The polyphenols naturally present in dates would be able to counteract male infertility by freeing the body from heavy metals and consequently improving the cellular environment. A man's consumption of dates can therefore also improve the motility of his spermatozoa.
Contraindications on the consumption of dates
If we do not consider the fact of not abusing with the quantity of dates ingested, we could say that there are no particular contraindications. In general, these are very caloric (especially if dehydrated) and sugary fruits. Anyone who is overweight or has diabetes should be especially careful. In any case, the advice is always not to overdo it! The rule is always the same: it is always better to consume dates as part of a more complete meal rich in fiber and healthy fats.
Tips for consuming dates in the right way
- Dates can be found on the market both fresh and dehydrated.
- It is advisable to choose fruits with a peel that is not bruised or damaged, but uniform.
- It is preferable to choose untreated and organic fruits.
- The fresh date is not present in all seasons and is therefore more difficult to find, however it is less sugary and less caloric.
Dates are fruits that are also suitable for specific recipes, here are some examples. Jams, natural drinks, fruit juices, smoothies, in desserts instead of sugar. For breakfast or as a mid-morning snack for more energy and focus.Finally, some recipes include the use of the date as a "container" to be filled with mascarpone and walnuts, for example, a typical recipe for Christmas holidays.
