You want to know what are the benefits of dates?
Here is a summary list of the benefits that can be brought to us by the daily consumption of these nutritious little fruits. We generally don't eat enough of them, the ideal portion would be about 3 dates per day, or 25 grams, because let's face it, they are sweet. Note that you can consume more if you do a sports activity, they will help you renew your energy!
- Dates are high in both insoluble and soluble fiber, and we know it's important to eat high-fiber foods regularly. 3 dates give you 2 grams of fiber, which represents 5% to 8% of the fiber needed in a day. Insoluble fibers help regulate intestinal transit and fight against constipation. Dates therefore help to maintain a healthy intestine and digestive system. Soluble fiber, on the other hand, plays a role in lowering cholesterol levels and normalizing glucose and insulin levels. Note that if you are diabetic, these fruits being very sweet, it is strongly recommended to consult your nutritionist before integrating them into your diet.
- Rich in carbohydrates, they are high in energy. They contain fructose, dextrose, sucrose and maltose, sugars which give a real energy supply to the body, and which participate in the fight against arterial hypertension. Moreover, they are low in fat, and contain only traces!
- Rich in antioxidants: carotenoids and phenolic compounds are very useful in fighting the accumulation of fat in the body. And antioxidants are known to fight cell aging.
- They are rich in minerals, such as iron, copper, zinc, magnesium, phosphorus and calcium. They are particularly rich in potassium, and are therefore excellent for endurance athletes. Potassium is also excellent for reducing blood pressure and the risk of stroke, the elderly in whom these diseases are more frequent.
- They are also rich in vitamins A1, B1, B2, B3, B5 and B6, which is excellent for brain performance. They also contain vitamin C, E and K. They are therefore a valuable asset for strengthening the immune system.
- Rich in amino acids such as alanine, arginine, glycine, serine, or valine, they help reduce blood pressure, or reduce joint pain. These amino acids also participate in the prose of muscle mass.
- Eating dates regularly helps reduce fatigue. They are so nourishing, that they are a real energy source, as well as a support for the immune system! Few dates, often!
- Surprising benefit, it has been proven that consuming dates a month before the end of pregnancy would reduce pain during childbirth. Indeed, dates contain natural oxytocin, which helps to be dilated more quickly during childbirth, which strengthens the uterus and which decreases the phases of contractions! Good to know!!!
Recipes based on dates to incorporate them into your days:
- Put one, two or three dates in the blender with your milk or whipped vegetable milk. You can add vanilla, or even a banana and nutmeg, yogurt, or a handful of oats or almond butter! Let the imagination or your pantry guide you, for a nourishing morning.
- Add dates to your salad: lettuce, peppers, tomatoes, avocado, chopped dates, walnuts, sliced chicken breast, sprinkled with sprouts and a good vinaigrette, a perfect dinner.
- Add it to your muffins, breads or pancakes.
- Add 1 or 2 to your soups, you will be surprised!
- Use them to stuff your poultry
- Serve them as starters, stuffed with blue cheese, nuts or marzipan.
- Prepare a rice pudding with dates.
- Prepare a Moroccan-style lamb or chicken tagine by adding this wonderful fruit that will flavor your meal.
- Or in snack, to snack nature or in hiker's mix.
A little history
The date is the fruit of the bay of the date palm, trees of northern Africa and the Middle East. It has already been consumed for 6000 to 8000 years. Being one of the only fruits that grew in the arid temperatures of the deserts, where it is very hot during the day and very cold at night, it was an integral part of the diet of the nomads. The dates giving about 3000 calories per kg, it gave them the necessary energy for their journey. They consumed about 200 kg per year, with milk, yogurt and butter. Without date palms, many believe that the evolution of this population would not have been possible.
In addition to consuming the fruit, the rest of the tree was used for multiple purposes; the wood was used in the manufacture of dwellings, the denser base of the leaves to build cages, furniture, served as firewood and in the manufacture of multiple objects. The fiber was used to make rope, and the leaves to make hats, fans, baskets, etc. Even the pits of the fruits were used as animal feed and in jewelry making. No wonder this tree has been revered in various religions.
Even today, 90% of date palm production is still consumed in the Middle East, and the rest is exported. There are more than 900 varieties of dates, and the ministries of several countries have come together to protect genetic diversity and the loss of certain varieties for the purpose of greater commercial exploitation.
About 7 million tons of dates are consumed per year, in different forms. Fresh, semi-dry, and dried. And again, we find date sugar, date honey. And we find honey sap from the tree, as well as a sap alcohol. He would even make a coffee substitute with roasted and crushed date pits.
You want to taste the one that is nicknamed the queen of dates Do not hesitate to taste these incredible Deglet dates, reputed to be extra soft, fleshy with very thin skin, light and golden in color. You won't be able to do without it.
And... why do without it?
Article written by Audrée Hogue