The benefits and harms of dates
Dates are amazing fruits with exquisite taste. They grow on a tree called the date palm, or finger dates, reaching a height of 25 meters. And the feathery leaves of the palm tree grow to a length of 15 meters.
It turns out that the date palm was the first plant that humans domesticated.
"The berries of life", "bread of the desert", "pantry of nature" - that's how dates are often called. And for good reason. Dates are a good substitute for food. You can sit on dates and on water for several months without causing any harm to the body. In addition, it is an ideal delicacy and can become a complete substitute for cakes and sweets. And the Arabs use dates as bread.
Content:
- Composition and calorie content
- The benefits of dates
- What are the general benefits of dates?
- The benefits of dates for women
- The benefits of dates for men
- The benefits of dates for fat and thin people
- Interesting facts about the benefits of dates
- The benefits of dates for diabetes
- Dates harm
- Dates during pregnancy
- How to choose dates?
- Contraindications to the use of dates
Composition and calorie content
- Fats: 1.3 g
- Proteins: 2.0 g
- Carbohydrates: 74.6 g
- Water: 20.5 g
- Ash: 1.6 g
- Cellulose: 8.0 g
|
Vitamins (per 100 g): |
amount | % RDA |
| Vitamin B5 (pantothenic acid) | 0.78 mg | 15.6% |
| Vitamin B9 (folic acid) | 17-54 mcg | 8.9% |
| Vitamin B7 (biotin) | 4.2 μg | 8.4% |
| Vitamin B2 (riboflavin) | 0.08-0.21 mg | 7.1% |
| Vitamin B3 (PP, nicotinic acid) | 1.27-1.44 mg | 6.8% |
Minerals (in 100 g): |
amount |
% RDA |
| Silicon | 166.1 mg | 553.7% |
| Chromium | 59-100 mcg | 159.0% |
| Boron | 92.0 μg | 131.4% |
| Rubidium | 63 μg | 63.0% |
| Zinc | 0.5-9.6 mcg | 42.1% |
| Potassium | 591-713 mg | 26.1% |
| Copper | 230-290 mcg | 26.0% |
| Nickel | 25-41 μg | 22.0% |
| Manganese | 380-410 mcg | 19.8% |
| Vanadium | 6.0 μg | 15.0% |
| Magnesium | 44.9-71.6 mg | 14.6% |
| Iron | 0.8-2.3 mg | 10.3% |
| Strontium | 80 mcg | 10.0% |
| Calcium | 39-99 mg | 6.3% |
Other important connections:
- Phytosterols - 36.8 mg (67% of the RDI)
- Purines - 21.0 mg (17% of the RDI)
- Pectin - 2.1-2.5 mg (46% of the RDI)
Complete chemical composition ➤
The benefits of dates
The benefits of dates primarily lie in the fact that they contain a large amount of amino acids necessary for humans, which are difficult to find in other fruits.
Mostly dried fruits are eaten. But they are also used fresh. Fresh dates are used to make salads, boiled and fried dishes, jellies, preserves, marmalades, jam, and drinks. They are able to become a worthy substitute for candied fruits, prunes and raisins. The juice made from the berries of life serves as an alcoholic beverage. Also, the fruits are used to make sugar, honey and flour. Date flour is used to bake exquisite cookies, rolls, pies and cakes.
Dried dates retain all the beneficial properties of fresh ones.
It has been estimated that dates contain 23 amino acids, and tryptophan is high in them. This amino acid is responsible for the normal functioning of the brain and helps to stabilize the psyche. Therefore, tryptophan is an essential amino acid for people experiencing constant nervous tension and frequent stress. Tryptophan is indispensable for people engaged in hard mental work. Thanks to tryptophan, the human psyche is stabilized, and the regular intake of this amino acid with food allows you to become calmer and more peaceful.
However, this is not all the benefits of dates that can be derived from their use.
Separately, it is worth noting such useful properties as:
- Dates effectively eliminate heartburn by reducing the acidity of the gastric environment. This is possible thanks to the glutamic acid included in their composition.
-
Dates have anticancer activity, as they contain such a powerful antioxidant as selenium.
- Eating dates in food helps to strengthen the human immune system.
- Dates may help reduce the risk of heart attack.
- Another useful quality of dates is the ability with their help to quickly satisfy the feeling of hunger and replenish energy reserves. The fruits contain a large amount of sugars, however, they are very quickly absorbed by the body, since dates contain vitamin B5.
- Regular consumption of dates helps to improve cognitive abilities and normalizes the functioning of the nervous system.
- Dates are rich in trace elements, including iron, sulfur, copper, magnesium and calcium.
You should not give up the use of dates for people who are overweight. Fruits do not contribute to weight gain if eaten in moderation.
What are the general benefits of dates?
The benefits of dates are practically unlimited, the set of positive qualities of these fruits for human health is great:
- Dates can be safely used for inclusion in the children's diet.
- Dates do not breed pathogenic viruses, bacteria, parasites and other microorganisms. They simply are not able to survive in them.
- Dates are used as a product against parasites. They can be used to treat giardiasis and amebiasis.
- Dates are a product that can be included in a pregnant woman's menu. Fruits help reduce the risk of miscarriage.
- The benefits of dates for the brain are invaluable. Thanks to these fruits, mental performance increases by 30%. Already 30 minutes after consuming dates, you can restore the lost strength and energy.
- Dates are used to prevent stomach and intestinal cancer. They are actively used for anemia and heart failure. Dates are recommended to be included in the diet of debilitated patients.
- Even I. I. Mechnikov himself noted that dates are useful for people who have digestive disorders. Dates contribute to high-quality digestive tract cleansing.
- The benefits of dates for the eyes are known. The fruits help to relieve them of fatigue, improve vision.
- Dates normalize high blood pressure, enhance blood circulation.
- The body is recovering at an accelerated pace after antibiotic therapy, if a person regularly includes dates in his menu. In addition, these fruits allow you to minimize the side effects of taking antibiotics.
- It is imperative to consume dates for people who live in an environmentally unfavorable environment. Dates fight the formation of carcinogens in the human body.
- Thanks to dates, you can achieve normalization of blood cholesterol levels.
In addition, dates have a beneficial effect on the body:
- They give strength and beauty to nails.
- Reduce blood pressure;
- Increase hemoglobin;
- Reduce the concentration of sugar in the blood;
- Reduce cholesterol levels;
- Help with diseases of the liver, kidneys and lungs;
- Increase potency;
- Reduces the formation of carcinogens and the risk of developing tumors;
- Purify the blood from toxins and heavy metals;
- Increase efficiency;
- Improves mental performance;
- Relieve insomnia;
- Relieve stress from the central nervous system;
- Save from stress;
- Reduces eye fatigue;
- Make hair healthy, shiny and beautiful;
- Make the skin supple and elastic;
It is recommended to take them with you on long trips.
It is said that Alexander the Great forced the soldiers to eat 7 fruits of the date palm before the battle, thanks to which their strength and endurance increased.
The benefits of dates for humans are great, and it is very difficult to underestimate it.
The benefits of dates for women
The benefits of dates for women are obvious, especially when it comes to a period such as bearing a child. The composition of the fruit contains substances that help to strengthen the muscular wall of the uterus. As a result, childbirth is much easier, and the risks of postpartum bleeding are minimized. Therefore, you should not be surprised at the recommendation to include dates in your diet for women during and after childbirth. In addition, thanks to these fruits, the risk of developing massive bleeding after childbirth decreases, and the woman's body recovers faster.
Dates are also useful during breastfeeding. It has been proven that regular consumption of dates promotes the production of the hormone oxytocin. It, in turn, enhances lactation. Therefore, dates are a very useful product for nursing mothers.
It is known that postpartum depression is quite pronounced in every third woman, and to one degree or another, its symptoms are present in all young mothers. Dates allow you to normalize the state of the nervous system, which means that the symptoms of postpartum depression will be minimal. Therefore, thanks to these delicious fruits, a woman can fully enjoy all the charm of motherhood.
Also, do not ignore dates for women during normal periods of their lives, and not only during pregnancy. Dates are useful in that they can eliminate the negative symptoms characteristic of premenstrual syndrome. With their help, you can reduce or completely get rid of distraction, from loss of strength, from mood swings and apathy.
It's no secret that modern women spend most of their lives at work. It is for them that dates will be very useful. These fruits are natural stimulants of brain activity, they act as a kind of natural energetic. At the same time, it is very convenient to take them with you as a light snack, because dates do not take up much space and can easily fit in any lady's bag.
Regular consumption of dates is a sure way to beauty. The fruits "work" from the inside out to improve the condition of nails, hair and skin. Dates naturally slow down the aging process of the body. Therefore, dates must be present in every woman's menu.
The benefits of dates for men
The particular benefits of dates for men have been scientifically proven.
Here are some reasons why dates should be consumed by all, without exception, representatives of the strong half of humanity:
- Dates increase sexual stamina.
- Dates help prevent heart and vascular diseases. Meanwhile, it has been proven that these diseases are the leading cause of death among the male population.
- Dates minimize the risk of developing cancer, including prostate cancer.
- Fruits are useful for men, as they contribute to an increase in the number of active sperm. Since ancient times, there has been a tradition in Eastern countries to feed men who are married and seeking to impregnate their wives with dates. It is believed that children will be healthier and more resilient.
- Most men have bad habits, which are the reason for the intake of carcinogens into the body. This is primarily about tobacco smoking and alcohol abuse. Dates help cleanse the blood of toxins, and also help the body fight carcinogens.
In addition, all men are stressed daily. Dates act as a natural sedative, which normalizes the functioning of the nervous system, promotes a surge of energy and increases efficiency.
The benefits of dates for fat and thin people
Surprisingly, dates are almost equally useful for fat and thin people. They can be eaten by overweight and underweight people. On the one hand, the fruits are very high in calories, only 100 g of the product contains 340 kcal. On the other hand, dried dates are part of a very popular diet that has led many women around the world to lose weight.
The diet boils down to the fact that it is necessary to eat only dates for the first 4 days. You can drink herbal teas and green tea. Then, for another 2 days, the losing weight eats dates, supplementing the diet with green unsweetened apples. This is a very effective diet that allows you to quickly get rid of extra pounds. However, you should not adhere to it constantly. Diet should be resorted to only in extreme cases.
Dates are good for people with anorexia. They should consume date tea. It is well absorbed by the body, contributes to its saturation with nutrients and much-needed kilocalories. This broth is recommended to drink to all patients with severe dystrophy.
Interesting facts about the benefits of dates
Much is known about the benefits of dates - this is a scientifically proven fact. Scientists have found that by eating just one fruit, a person starts an “irreversible healing process” in the body. This is exactly the phrase that belongs to scientists who have conducted research on the benefits of dates.
In addition, representatives of different peoples of the world believe that dates have magical properties and are capable of influencing a person's life expectancy:
- The Chinese claim that some of their centenarians have dates as the basis of their diet.
- Many modern nutritionists suggest replacing candies and other sweets with dates.
- It is known that hunger will be stronger the lower the blood sugar level. Eating only 2 dates allows you to bring this figure back to normal. It is noteworthy that the feeling of hunger recedes for a very long time.
It is the last technique that many nutritionists advise their patients to use in order to "deceive" the body and not eat an extra high-calorie portion of food. You should always keep a few fruits with you, so as not to pounce on food, obeying the feeling of hunger.
The benefits of dates for diabetes
The benefits of dates for diabetes are still disputed by some scientists. Some researchers argue that fruits are completely contraindicated in diabetes mellitus, since they are 70% sugar.
Other scientists, for example, Israeli researchers believe that dates of a certain type (Majkhol variety) can be consumed by patients with diabetes mellitus. However, they recommend limiting the amount to 100 grams per day.
In any case, people with diabetes need to consider their blood sugar levels and eat no more than 2 fruits per day, calculating the total amount of carbohydrates. Also, you should not include dates in your diet for patients with severe and moderate diabetes.
Find out more: How to lower your blood sugar?
Dates harm
The harm of dates should be known to every person, since there are certain restrictions on their use, including:
- The fetus should be used with caution by patients with diabetes, as they can increase blood sugar levels.
- Excessive consumption of dates should be avoided for people with stomach ulcers.
- Dates should not be eaten by people with fructose intolerance.
- It is forbidden to use dates for renal patients, especially against the background of urolithiasis.
- You should limit the use of dates for overweight people.
- Often, dirt adheres to the fruit, which is difficult to wash. Together with dirt, pathogenic microflora can enter the body.
- Dates and citrus fruits cannot be consumed at the same time: a combination of carbohydrate and acidic foods can cause indigestion.
In addition, the fruit of the date palm takes a long time to digest in the stomach, loading it and leaving it without rest. Therefore, excessive consumption of treats can "stop" the stomach and lead to the development of constipation.
Even if a person has no contraindications to the use of dates, you should not eat more than 10 fruits per day. This portion is enough for adults and children to get the most out of them.
Dates during pregnancy
Dates and during pregnancy are useful in that:
- strengthen the muscles of the uterus;
- prevent miscarriages and premature birth;
- facilitate childbirth: accelerate them and relieve pain;
- reduce the duration of postpartum bleeding.
After childbirth, the lost strength is restored. They are also useful for lactating women, as they increase lactation. In addition, together with milk, all useful substances enter the baby's body and increase its resistance to many diseases.
Older children are advised to cook date compote. It not only enriches the body with vitamins and minerals, but also relieves colic and digestive disorders.
How to choose dates?
Dates are sold dried in the store. You should choose fruits that are not stuck together in the package, but lie separately. It is good if there is no crystalline sugar on their surface.
If the dates have a shiny surface, then they were greased to give them an attractive presentation. You must refuse to buy such fruits.
Ripe fruits are dark in color, dry and wrinkled. However, dates should not be too wrinkled, as this indicates that they are dry. The skin must be free of mold. It must be complete, without visible damage. It is believed that dates with a stone inside are more useful.
Contraindications to the use of dates
Despite the abundance of useful properties, not everyone can eat dates. Dates are contraindicated in diabetes mellitus and individual intolerance. People suffering from stomach ulcers, gastritis, colitis, enteritis and other diseases of the digestive system should limit the consumption of fruits.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
