Do you want to know the benefits of dates?

Here is a brief list of the benefits that daily consumption of these nutritious little fruits can bring us. We generally do not consume enough of them; the ideal portion would be about 3 dates per day, or 25 grams, because let's be honest, they are sweet. Keep in mind that you can consume more if you engage in sports activities, as they will help you replenish your energy!

• Dates are rich in both insoluble and soluble fiber, and we know it is important to regularly consume foods high in fiber. 3 dates provide you with 2 grams of fiber, which represents 5% to 8% of the daily fiber requirement. Insoluble fiber helps regulate bowel movements and fight constipation. Therefore, dates help maintain a healthy intestine and digestive system. Soluble fiber, on the other hand, plays a role in reducing cholesterol levels and normalizing glucose and insulin levels. Note that if you are diabetic, these fruits being very sweet, it is highly recommended to consult your nutritionist before incorporating them into your diet.
• Rich in carbohydrates, they are highly energetic. They contain fructose, dextrose, sucrose, and maltose, sugars that provide a real energy boost to the body and help fight against high blood pressure. Moreover, they are low in fat, containing only traces!
• Rich in antioxidants: carotenoids and phenolic compounds are very useful for fighting fat accumulation in the body. And it is recognized that antioxidants combat cellular aging.
• They are rich in minerals such as iron, copper, zinc, magnesium, phosphorus, and calcium. They are particularly high in potassium, making them excellent for endurance athletes. Potassium is also great for reducing blood pressure and the risk of stroke, especially in older adults who are more prone to these conditions.
• They are also rich in vitamins A1, B1, B2, B3, B5, and B6, which is excellent for brain performance. They also contain vitamins 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, and valine, they help reduce blood pressure and alleviate joint pain. These amino acids also contribute to muscle mass gain.
• Eating dates regularly helps reduce fatigue. They are so nutritious that they provide a real energy boost, as well as support for the immune system! A few dates, often!
• Surprising benefit, it has been proven that consuming dates one month before the end of pregnancy reduces pain during childbirth. Indeed, dates contain natural oxytocin, which helps to dilate faster during labor, strengthens the uterus, and reduces contraction phases! Good to know!!!

Date-based recipes to incorporate them into your days:

• Blend one, two, or three dates with your milk or whipped plant-based milk. You can add vanilla, or even a banana and nutmeg, yogurt, or a handful of oats or almond butter! Let your imagination or your pantry guide you for a nourishing morning.
• Add dates to your salad: salad, bell peppers, tomatoes, avocado, chopped dates, walnuts, sliced chicken breast, sprinkled with sprouts and a good vinaigrette, a perfect dinner.
• Add some to your muffins, breads, or pancakes.
• Add 1 or 2 to your soups, you'll be surprised!
• Use them to stuff your poultry
• Serve them as appetizers, stuffed with blue cheese, walnuts, or almond paste.
• Prepare a rice pudding with dates.
• Prepare a Moroccan lamb or chicken tagine by adding this wonderful fruit that will flavor your meal.
• Where in snack, to snack on plain or in hiker's mix.

A bit of history

The date is the fruit, the berry of the date palm, trees from North Africa and the Middle East. It has been consumed for 6,000 to 8,000 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 nomads' diet. Dates provide about 3,000 calories per kg, giving them the necessary energy for their journey. They consumed about 200 kg per year, along with milk, yogurt, and butter. Without date palms, many believe that the development of this population would not have been possible.  

In addition to consuming the fruits, the rest of the tree was used for multiple purposes; the wood was used in the construction of homes, the denser base of the leaves to build cages, furniture, served as firewood, and in the making of various objects. The fiber was used to make rope, and the leaves to make hats, fans, baskets, etc. Even the fruit pits were used to feed animals and in jewelry making. No wonder this tree was revered in various religions.

Even today, 90% of date palm production is still consumed in the Middle East, with the remainder used for export. There are more than 900 varieties of dates, and the ministries of several countries have come together to protect genetic diversity and prevent the loss of certain varieties with the aim of greater commercial exploitation.

About 7 million tons of dates are consumed each year, in various forms. Fresh, semi-dried, and dried. Additionally, there is date sugar, date honey. There is also tree sap honey, as well as sap alcohol. A coffee substitute is even made from roasted and ground date pits.

Do you want to taste the one nicknamed the queen of dates?  Feel free to try these incredible Deglet dates, renowned for being extra tender, fleshy with very thin skin, of a light and golden color. You won't be able to do without them anymore. 

And... why give it up?

Article written by Audrée Hogue