Why dates are so healthy?

Dates: Nature's candy

Dates (Phoenix dactylifera) are not only tasty but also very healthy. They are considerd to belong to the healthiest food, and in this article I'll explain why. They are sweet, nutritious and wholesome and the best alternative to cake and candy as energy boost. They are suitable for every age, in every diet and fit almost any occasion.

Dates grow on the palm tree. This tree can reach the height of 100 meter, is origin from Mesopotamia and along the Nile in Egypt. The palm tree is one of the first trees that man himself has planned. It can grow in areas where water is scarce. It is known that people are more than 5,000 years ago ate dates and even made dates sirop. The ancient Egyptians believed that the gods ate dates, they also made medicines from dates. Arab soldiers have never gone to war without a few dates. For the Babylonians, the date tree was a symbol of fertility and prosperity and for the Indians a symbol of spiritual growth. Dates play an important role in Islam. During the month of Ramadan dates are traditionally first dined at sunset at the "Iftar" meal.

While dates in the southern countries, China, North Africa and the Middle East but also in California and Australia, for example, popular and "obvious", it appears that they are in Western Europe still in the discovery phase. They furfil already now an important role as a subsitut to a snack or candy. Nowadays people are looking for natural, healthy alternatives for refined sugars, and dates or dates products are ideally suited for.
There are over 400 species of this stone fruit. The "Medjouldadels" are the most popular in the Middle East and North Africa. They are large, very sweet and soft as butter. They are among the best dates in the world and are known as the "Mercedes" among the dates.

What nutrients does dates contain?

• Dates are a good source of fiber. 8mg per 100g. That's more than whole wheat bread or brown rice. Thanks to the fiber they give a feeling of fullness, unlike the processed sweets and biscuits (rolls).
• The dates are a source of many vitamins and minerals, especially B vitamins, A (in the plant form, Beta Carotene), E, K and minerals such as Calcium, Potassium, Magnesium, Iron and Zinc. Furthermore, fresh dates and many varieties of fruits rich in vitamin C.
• There are Tannins and Polyphenols in dates. They have an anti-oxidant and an anti-inflammatory effect.
• Lutein and Zeaxanthin in addition sitting dates. These are substances that help prevent cancer, partly because they eliminate free radicals.
• Dates are relatively low in fat and calories. An average date contains 60kcal, so just like a biscuit.
• Dates are high in carbohydrates, especially glucose and fructose. They are quickly absorbed by the blood stream and therefore provide fast energy to for example the brains. Even though there are a lot of carbohydrates in dates, the carbohydrates are better than ordinary sugar (sucrose), and these are of course natural sugars.

What are dates good for?

* Anemia: the high concentration of iron, the red blood cells take up more oxygen in your blood.
* Osteoporosis: Thanks to the Calcium.
* Eyes: dates contain Zeaxanthin Lutein. These substances both belong to the carotenoid family, a group of orange, yellow and red pigments responsible for the colors in the plants. These colors have a number of health benefits. Zeaxanthin Lutein are substances that are found in our eyes. They play a major role in the prevention of blindness.
* Constipation: Due to the high amount of fiber they prevent constipation.
* Diarrhea: the high amount of potassium stops the diarrhea. The potassium also has a positive effect on the stability of blood pressure.
* To prevent cancer especially colon cancer: dietary fiber are the "friends" of the intestine, to prevent minor ailments but also to prevent serious diseases. Spastic colon, for example is always prescribed a diet rich in fiber, and there is a link between a low-fiber diet and colon cancer. In dates you will find  Polyphenols, that has a strength anti-oxidant which good against infactions. Sit That would be able to also contribute to prevention of various types of cancer.
* Cardiovascular disease: the Polyphenols in dates also help to prevent or reduce the oxidation of LDL cholesterol (the "bad" cholesterol) and therefore fit perfectly into a diet in cardiovascular disease. So they also have a beneficial effect in the prevention of cardiovascular disease. Furthermore, there is no cholesterol and fat in dates, so it fits well in a low-cholesterol diet. Due to the high concentration of potassium dates may also combat high blood pressure.
* For weight management: the many dietary fiber in dates which give you a long satiation feeling. There are also very few calories and fats in dates and that is beneficial when lines.
* Pregnancy: dates are particularly common during pregnancy and lactation, since they contain folic acid. This is essential if you want to get pregnant or are pregnant. Please note, dates are complementary but not substitutes for dietary supplements Folic Acid!

Dates-Summary

Dates are a great snack and they are also delicious ingredient to be combined into various dishes. They are rich in good energy, dietary fiber, vitamins, minerals and antioxidants. They are low in Natrium, low in fat and cholesterol-free. Dates fit well with a diet for constipation, obesity, high cholesterol, high blood pressure and anemia during pregnancy. People claimed that they can play a role also in the prevention of osteoporosis, cardiovascular diseases and cancer.

Dates can be seen as a good alternative to processed sugar and high fat snacks. You can also process dates in a main courses and desserts. They can be a good substitute for sugar. Be moderate in eating this healthy fruit, as with other species (dried) fruits. Choose dates without additives and see them as an enrichment of your healthy diet, not as a medicine or alternatively an important nutritional supplement.

Enjoy!

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Naomi De Jong, dietician