Dategrows in many tropical regions of the world fruit of the palm treedir. It is thought to have originated in Iraq.
Marketed dateAlmost all of them are dry.Depending on the variety, it comes in different colors from bright red to bright yellow and is quite small in size. "Medjool" and "Deglet Noor" dates are the most consumed varieties.
Having a sweet flavor, the fruit is also high in important nutrients and has various advantages and uses.
In the article "What is a date date", "What is good for dates", "How many calories to date", "What are the benefits of dates", "Which vitamins are in dates", "What are the properties and vitamin value of dates" questions will be included.
What are the Types of Date?
Types of persimmons It is as follows:
medjool - This variety has its origins in Morocco. It is big and delicious. It has a sweet taste.
barhi - These are also called yellow dates. This variety is native to Iraq. It has thicker flesh.
dayri - Bu date type it is long, thin and black.
halawy - These are incredibly sweet and small.
Deglet Noor - These are among the best varieties in Tunisia and Algeria. They are semi-dry and not very sweet. Usually used in cooking.
your life - These are grown in Egypt. It date variety It is soft and available in colors ranging from red to black.
Migra - Bu date typeIs popular in South Yemen.
iteema - These are unique to Algeria and extremely sweet. They are big and tall.
Of all these, Medjool is assumed to be the most delicious and nutritious variety. It is the most common black date variety. It is rich in antioxidants and fiber.
Date Nutrition and Calorie Value
Datehas an excellent nutritional profile.
Because it is dried, its calorie content is much higher than most fresh fruits. Calorie content of dates, raisins and FIG It is similar to other dried fruits such as.
Most of their calories come from carbohydrates. It contains very little protein. Despite its calories, it contains a significant amount of fiber as well as some important vitamins and minerals.
100 grams of datesIts nutritional content is as follows:
Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI
DateIt is especially rich in vitamins B6, A and K. These aid bone growth and improve eye health.
DateThe fiber in it improves gut health and naturally lowers cholesterol. It can also reduce the risk of stomach and colon cancer.
Datecalcium, iron, potassium, protein, manganese, magnesium, phosphorus, Virgin and other minerals such as sulfur also support general body functioning. They also improve metabolism and immunity.
What Are the Benefits of Dates?
High in fiber
Getting enough fiber is important for our overall health. With almost 100 grams of fiber content in a 7 gram serving dateincreases fiber consumption significantly.
Fiber, constipation It is beneficial for digestive health by preventing. It supports regular bowel movements by contributing to stool formation.
In one study, 21 times a day for 7 days date 21 people who consumed experienced an improvement in stool frequency and showed a significant increase in bowel movements compared to when they did not eat.
The second reason to use the dateThe fiber contained in it may also be beneficial for blood sugar control. Fiber slows digestion and can help prevent blood sugar levels from getting too high after eating.
Because, datea low blood sugar level, which is a value that indicates how quickly blood sugar rises after eating a certain meal. to the glycemic index (GI).
High in disease-fighting antioxidants
Persimmons provide a variety of antioxidants that have a number of health benefits, such as reducing the risk of certain diseases.
Antioxidants It protects cells from free radicals, which are unstable molecules that can cause harmful reactions in the body and lead to disease.
Figs and dried plum Compared to similar fruit types such as datehas the highest antioxidant content. Here is an overview of the three most powerful antioxidants found in fruit:
Flavonoids
Flavonoids are powerful antioxidants that can help reduce inflammation and have the potential to reduce diabetes, Alzheimer's disease, and some types of cancer.
Carotenoids
Carotenoids have been proven to support heart health and also macular degeneration It may also reduce the risk of eye related disorders such as
Phenolic acid
Known for its anti-inflammatory properties, phenolic acid may help reduce the risk of cancer and heart disease.
Improves brain health
Eat persimmoncan help improve brain function.
Laboratory studies have determined that it helps reduce inflammatory markers in the brain, such as interleukin 6 (IL-6). High IL-6 levels are associated with a higher risk of neurodegenerative diseases such as Alzheimer's.
Additionally, animal studies have shown that it may be beneficial for reducing the activity of amyloid beta proteins, which can form plaques in the brain.
When plaques build up in the brain, it can disrupt communication between brain cells, which can lead to brain cell death and Alzheimer's disease.
In an animal study, dateMice fed food mixed with anxiety Besides the behaviors associated with them, they were found to have significantly better memory and learning ability compared to those who did not eat them.
DateIts potential brain-boosting properties have been attributed to its antioxidant content, which is known to reduce inflammation, including flavonoids.
It is a natural sweetener
Dateis a source of fructose, a type of natural sugar found in fruit.
Hence it is very sweet and also has a subtle caramel flavor. It can be used as a substitute for white sugar in recipes due to the nutrients, fiber and antioxidants it provides.
Still, despite being high in fiber and nutrients, it is quite high in calories and should be consumed in moderation.
Helps regulate cholesterol level
An Israeli study, by healthy individuals eating datesHe notes that even cholesterol levels can have beneficial effects on oxidative stress.
Date It does not contain cholesterol. also iron It is rich in nutrients and contains more fiber than bananas.
Improves bone health
Date rich copper, magnesium, selenium and a source of manganese. All of these nutrients are important for keeping bones healthy and preventing bone-related conditions (such as osteoporosis).
The fruit is also rich in vitamin K. The nutrient is a blood coagulant and helps to metabolize bones.
Can prevent inflammation
Datehas been found to have anti-inflammatory properties.
It can also help boost immunity and fight inflammation. magnesium includes. Eating low in magnesium prevents the immune system from being strong enough to fight inflammation.
Benefits of eating dates during pregnancy
Date It is a healthy food that can meet the nutritional needs of pregnant women. Although slightly high in calories, it is extremely nutritious. Anecdotal evidence, dateshows that the fiber in can prevent pregnancy hemorrhoids.
A Jordan study, in the last four weeks before birth eating datesHe states that it can produce more positive results. Some anecdotal evidence, dateshows that the uterine muscles can also be strengthened in the last months of pregnancy.
Helps treat constipation
In rat studies, palm extracthas been found to stimulate gastrointestinal transit activity and can help treat constipation.
The pulp of the fruit achieves this by correcting the mineral content deregulation that occurs during constipation. DateIt has also been found that the fibers in it prevent digestive system cancers.
Eating at least 20 to 35 grams of fiber each day can help improve digestive health. It also softens stools and prevents constipation.
May aid weight gain
If you are very thin and want to gain some weight, date you can eat.
In a study on lambs, ground dates Weight gain (up to 30%) was observed after the seed was consumed. However, more research is needed to observe the same effects in humans.
Can regulate blood pressure
Date, potassium rich in terms. The mineral helps manage hypertension. One medjool date It contains approximately 167 mg of potassium. This content is relatively high compared to other fruits. Not getting enough potassium can lead to kidney stones.
Fiber balances blood sugar levels. It also balances the effects of sodium in the diet, and this can help lower blood pressure. The magnesium contained in the fruit lowers blood pressure by relaxing the muscles in the heart and blood vessels.
May improve heart health
Datecan fight free radicals and prevent cardiovascular disease. Anecdotal evidence suggests that the antioxidants in the fruit can prevent atherosclerosis. These antioxidants can also stimulate the removal of cholesterol from artery cells.
Date It also contains isoflavones known to reduce the risk of cardiovascular disease. However, more research needs to be done on this topic.
DateContains fiber. Regular fiber intake can reduce the risk of coronary heart disease, according to a study in the UK. Fiber also helps with weight management. Ideal body weight can further reduce the risk of heart disease.
It can prevent hair loss
DateIt is rich in iron and can accelerate blood circulation to the scalp. This can stimulate hair growth.
The benefits of dates for sexual health
Some research palm pollenHe states that, in traditional medicine, it is used to increase male fertility. The amino acids found in the fruit can also increase sexual stamina.
Can treat diarrhea
Diarrhea can be improved or aggravated by the choice of foods consumed. Dateis rich in potassium and can help improve the condition. The fruit has antimicrobial properties that are effective against microbes that cause diarrhea.
May reduce the risk of colon cancer
Eat persimmonmay reduce the development of colorectal cancer. Fruit increases the growth of beneficial bacteria in the gut. This can also improve colon health.
Gives energy
Date fruit It contains many nutrients. It is used to give instant energy after fasting. The fruit also contains natural sugars such as sucrose, fructose, and glucose. These provide an increase in energy.
May help prevent night blindness
The primary cause of night blindness is Vitamin A deficiencyd. Date It is rich in vitamins and can help combat the condition. Date Night blindness is rarely seen in areas with higher consumption.
The fruit may also help reduce night blindness in geriatric cases.
It can treat intestinal disorders
DateThe fiber in it can help in this situation. But too much eat palmcan overwhelm bacteria in the large intestine and cause gas. The fruit contains small amounts of nicotine, and this can help treat intestinal ailments.
May help treat anemia
The fruit can help treat anemia because it contains iron.
It can promote muscle growth
DateThe carbohydrates found in can aid muscle growth. If you don't get enough carbohydrates, your body can burn muscle instead of energy. Which is a high carbohydrate fruit dateTherefore, it can aid muscle growth.
May help reduce belly fat
The fiber in the fruit can help burn belly fat. It makes you feel full and prevents overeating. DateBecause it is sweet, it can also satisfy your cravings for dessert and prevent eating foods containing unhealthy sweeteners.
DateContains vitamins C and D. The fruit can help combat skin problems such as itching or redness.
DateIt also has anti-aging benefits. It can prevent the accumulation of melanin in the body that can lead to skin problems.
Hormones are known to play a major role in skin aging and appearance. Palm Kernel ExtractIt is thought to have phytohormones that exhibit significant anti-aging effects and may combat wrinkles.
How to Store Date?
- Datepacked in narrow boxes or pressed into blocks.
- Fresh dates When buying, choose fruits with shiny peel, soft, plump and moist.
- Fresh dates It has a wrinkled appearance, but should not be hard or have crystalline sugar in its shell.
- Dry datesIt has a similar appearance to the fresh one, except that it is slightly wrinkled.
- When stored in an airtight container in the refrigerator fresh datesIt can last up to 6 months.
- Which has a longer shelf life dry datesIt can be stored in the same way for up to 1 year.
- Frozen dates prolong their lifespan when stored in an airtight plastic bag or container.
Side Effects of Eating Too Much Date
May cause abdominal problems
Date alone may not cause abdominal problems - unless sulfite is added to them. Sulfites are chemical compounds added to protect dried fruits and even eliminate harmful bacteria. People sensitive to sulfites may experience certain reactions such as stomach pain, gas, bloating, and diarrhea.
May cause skin rash
Date such as dried fruits, can cause skin rashes and in this case, again, sulfides are the culprit. Rashes can also be caused by mold found on many dried fruits. date is one of them.
May cause asthma attacks
There is not enough research that it causes asthma attacks. But dateSensitive people need to take extra care, as it can cause allergies and allergies can cause asthma.
In fact, 80% of people with asthma, date It is allergic to airborne substances such as mold, which is also found in dried fruits.
May cause weight gain
DateAlthough it's high in fiber, it's also relatively high in calories and energy density. Therefore, excessive consumption may cause weight gain.
May lead to hyperkalaemia
Hyperkalaemiais an excessive rise in potassium levels in the blood. Dateis a rich source of potassium, and consuming too much can lead to this condition. You have high potassium levels dateStay away from.
May lead to fructose intolerance
DateIts natural sweetness comes from the fructose (at least some of it) it contains. Some people have difficulty digesting fructose, which can result in fructose intolerance leads to a situation called.
Sugar is not absorbed properly, causing it to pass through the digestive system as a whole (since your body cannot break it down). This can result in gas and abdominal pain as the sugar starts to react with the natural bacteria in the intestines.
As a result;
Dateis a very healthy fruit.
It's high in a variety of nutrients, fiber and antioxidants that have health benefits, from improving digestive health to reducing the risk of disease.
More dried fruits are sold, but they are higher in calories than fresh fruit, so it's important to consume them in moderation.
