You want to know what are the benefits of dates?
Here is a summary list of the benefits that can bring us the daily consumption of these so nourishing berries. We don't usually get enough of them, the ideal serving would be around 3 dates a day, or 25 grams, because let's face it, they are sweet. Note that you can consume more if you do a sport, they will help you renew your energy!
- Dates are high in both insoluble and soluble fiber, and we know it's important to eat foods high in fiber regularly. 3 dates give you 2 grams of fiber, which is 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 in normalizing glucose and insulin levels. Note that if you are diabetic As these fruits are very sweet, it is strongly recommended that you consult your nutritionist before including them in your diet.
- Rich in carbohydrates, they are highly energetic. They contain fructose, dextrose, sucrose and maltose, sugars that provide the body with a real energy supply and help fight high blood pressure. Plus, they're low in fat, and only contain traces of it!
- Rich in Antioxidants: Carotenoids and phenolic compounds are very helpful in combating the build-up of fat in the body. And it is recognized that antioxidants fight against aging cells.
- 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 lowering blood pressure and the risk of stroke, in older people who are more likely to have stroke.
- They are also rich in vitamins A1, B1, B2, B3, B5 and B6, which are excellent for the performance of the brain. 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 even reduce joint pain. These amino acids also participate in muscle mass prose.
- Eating dates regularly helps reduce fatigue. They are so nourishing that they are a real energy source, as well as support for the immune system! Few dates, often!
- Surprisingly, consuming dates one month before the end of pregnancy has been shown to reduce pain during childbirth. In fact, dates contain natural oxytocin, which helps to dilate faster during childbirth, which strengthens the uterus and decreases the contraction phases! Good to know!!!
Date-based recipes to incorporate them into your days:
- Mix one, two or three dates in a 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 be your guide, for a nourishing morning.
- Add dates to your salad: salad, peppers, tomatoes, avocado, chopped dates, walnuts, sliced chicken breast, sprinkled with sprouts and a good dressing, a perfect dinner.
- Add it to your muffins, breads or patties.
- Add 1 or 2 to your soups, you will be surprised!
- Use them to stuff your poultry
- Serve 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 to flavor your meal.
- Or insnack, to snacknature or inhiker mix.
A little history
The date is the berry fruit 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 nomads. Dates giving around 3,000 calories per kg, it gave them the energy they needed for their journey. They consumed about 200 kg per year, along with milk, yogurt and butter. Without the 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 making dwellings, the denser base of the leaves for building cages, furniture, firewood, and in the making of multiple objects. The fiber was used to make rope, and the leaves to make hats, fans, baskets, etc. Even the fruit stones were used to feed animals and in jewelry making. No wonder this tree has been worshiped in various religions.
Even today, 90% of date palm production is still consumed in the Middle East, and the rest is exported. There are over 900 varieties of dates, and government departments in several countries have come together to protect genetic diversity and the loss of certain varieties for further commercial exploitation.
About 7 million tonnes of dates are eaten per year, in different forms. Fresh, semi-dry, and dried. And again, we find date sugar, date honey. And there is honey, sap from the tree, as well as a sap alcohol. He would even make a coffee substitute with roasted and crushed date stones.
You want to taste the one nicknamed the queen of dates Do not hesitate to taste these incredible Khodari dates,renowned for their elongated, soft and tasty fruits. The highest quality and grade of Khodari dates.
Article written by Audrée Hogue