Dates are fruits that grow on date palms, which grow in tropical and subtropical latitudes. For us, these fruits are a delicious dessert, and for indigenous Africans they replace bread. This is not surprising, since dates are equal in calorie content to flour products. The concentration of carbohydrates in date fruits reaches 60-70%.
- We recommend reading: date diet
CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT
Chemical composition
The fruits of date palms contain almost all the substances necessary for the body: all known vitamins, 23 amino acids, pectins, mineral elements (almost the entire periodic table), fiber. They are superior to any other fruit in terms of potassium and magnesium content. Dates are rich in selenium, which reduces the risk of heart disease several times. It is enough to eat 10 pieces of fruit daily to provide the body with copper, magnesium and sulfur in the required quantities. Dried fruits also contain tryptophan. This essential acid inhibits aging mechanisms at the cellular level.
Dates
Dates are the fruits of the date palm, a tall tree of the Palm
. When fresh, dates are dark red, oblong-shaped berries with dense, juicy pulp and an elongated bilobed stone. Dates are common in the tropics and subtropics, the most famous fruits grown in Iran and Southeast Asia (calorizator). Everyone is accustomed to dried dates, which shrink slightly in size, change color to chocolate and taste very sweet, with a characteristic aroma. Dates are one of the most affordable and healthy types of dried fruits.
Calorie content of dates
The calorie content of dates is 274 kcal per 100 grams of product, the weight of one date is on average 8-9 grams, the calorie content of each berry is 23 kcal.
Composition and beneficial properties of dates
It’s not for nothing that dates are considered healthy; they contain almost all the elements of the D.I. table necessary for the body. Mendeleev: calcium, zinc, selenium, copper and manganese, iron, chlorine and sulfur, iodine, chromium, fluorine, molybdenum, boron and vanadium, tin and titanium, silicon, cobalt, nickel and aluminum, phosphorus and sodium. In terms of potassium and magnesium content, dates are ahead of all known dried fruits; eating 8-10 dates daily reduces the risk of heart attacks and strokes significantly. Amazing fruits are also rich in vitamins, they contain: vitamins A, B1, B2, B5, B6, C, H and PP, thanks to the presence of which dates strengthen the immune system, stimulate brain activity, help improve digestive processes, have a beneficial effect on male potency and promote cleansing the body of toxins and waste. Dates reduce the level of “bad” cholesterol and have a unique property - they strengthen the muscles of the uterus, thereby helping to improve labor, and after childbirth they will help the uterus recover faster without causing allergies in a breastfed baby.
Harm of dates
Dates in large quantities are not recommended for people suffering from diabetes because the fruits contain a large amount of natural sugars. Due to their high protein content, dates should be consumed with caution by those who have chronic gastrointestinal diseases (ulcers, gastritis), especially in the acute stage.
History of dates
Dates are considered one of the first edible fruits cultivated by mankind. In the tombs of Egyptian pharaohs, images of date palms with noticeable long leaves were found. Mentions of dates are found in the texts of the Koran and the Bible; drawings of the fruits themselves and palm trees on which dates grow in clusters adorn many ancient manuscripts. It is believed that having dates and water, a person will not only not die of hunger, but will also live for several years without other food.
Types of dates
In countries where date cultivation is an industry, there are several degrees of fruit ripeness:
In total, there are more than 400 varieties of dates, the most popular of which are Diri, Piyar, Mazafati, Kabkab, Saer, Rabi, Zahedi, Khasui, Gantar. Dates vary in size, dryness of the shell, and texture of the flesh. Usually the top of the dates are covered with a whitish coating, an even layer of which is considered a sign of freshness and high quality of the fruit.
Dates and weight loss
You can seriously say that dates contribute to weight loss only if you eat nothing else besides them and water. Dates have a high calorie content, therefore, including them in your diet during a diet or fasting days, you should limit yourself to 8-10 pieces, enjoying the excellent taste and using dates as a meal, and not as a dessert after lunch.
Calorie content of dried fruits
The calorie content of fresh dates with pits is 190-200 kilocalories per 100 grams. The calorie content of dried dates increases and reaches 270-300 kilocalories per 100 grams.
One dried date usually weighs 8-9 grams. Therefore, on average its calorie content is 23-25 kilocalories.
Composition and calorie content of fresh dates
100 g of fresh dates contains 280 kcal and 8.7 g of ballast substances.
Macronutrients:
- water - 21 g;
- carbohydrates - 65 g;
- fats - 0.5 g;
- proteins - 2 g.
Vitamins:
- E - 0.4 mg;
- B1 - 70 mcg;
- B2 - 70 mcg;
- B3 - 4.83 mg
- B5 - 0.8 mg;
- B6 - 0.14 mg;
- B7 - 5 mcg;
- C - 3 mg;
- folic acid - 21 mcg;
- A - 42 mg;
- K - 10 mcg.
Minerals:
- potassium - 648 mg;
- calcium - 65 mg;
- magnesium - 50 mg;
- zinc - 0.3 mg;
- iron - 1.9 mg;
- copper - 0.3 mg;
- sulfur - 60 mg;
- manganese - 0.2 mg;
- sodium - 5 mg;
- phosphorus - 60 mg;
- iodine - 1 mcg.
Fatty acid:
- saturated - 118 mg;
- simple unsaturated - 84 mg;
- polyunsaturated - 198 mg.
Dates in cooking
Date palm fruits are mainly eaten as dried fruits. They can be consumed during meals or used as a snack. Dried fruits should be washed thoroughly before eating, as they are usually treated with toxic substances - sulfur dioxide or sulfur dioxide - to prevent bugs from infesting them. There is no need to peel the fruit - it is rich in substances beneficial to the body.
Dates are also used as a filling for baked goods (cakes, pastries, pies), added to fruit salads (dates give them an exquisite taste), casseroles, jellies and ice cream. In eastern countries, they are used to make sweet paste, honey, carbonated and alcoholic drinks. But these amazing fruits serve not only as dessert. They are put into stews, pilaf and minced meat, and they are also stuffed into chicken rolls.
Beneficial features
Dates are used not only in cooking. They are also known for their healing properties, thanks to which they are used in folk medicine.
When consumed regularly, dates have a beneficial effect on the body:
- Strengthen the immune system;
- Improve metabolism;
- Tone the body;
- Prevent the development of various diseases, including strokes and heart attacks;
- Neutralizes high acidity in the stomach and prevents heartburn;
- Improve digestion due to the increased content of dietary fiber;
- Strengthens the heart muscle;
- Restore the activity of the cardiovascular and nervous systems;
- Lower blood pressure;
- Stimulate brain activity;
- Increases the body's energy;
- Improve performance;
- Normalize sleep;
- Improves mood;
- Get rid of unreasonable fears;
- Make it easier to survive stressful situations;
- Cleanse the body of toxic substances and toxins;
- Improves the condition of skin, nails and hair.
Dried fruits will help with chronic fatigue syndrome, physical and mental fatigue. They will also be beneficial for influenza, sore throat, and bronchitis, as they help remove mucus from the lungs, reduce coughing, and increase the body’s resistance to pathogens.
It is recommended to eat 2-3 dates after eating. They will reduce the activity of pathogenic bacteria and prevent the development of caries due to their high fluoride content.
Date fruit powder treats diarrhea and promotes the healing of scratches, wounds, pustules, erosions and ulcers. Date decoction normalizes the functioning of the urinary system and removes stones.
Date juice and honey can help men get rid of sexual dysfunction, improve male potency and improve sperm quality.
Contraindications
But dates can bring, in addition to benefits, harm to the body.
You will have to give up dried fruits if:
- Exacerbation of chronic diseases of the digestive system (dietary fiber has an irritating effect on the mucous membranes of the intestines and stomach);
- Diabetes mellitus (due to the high concentration of carbohydrates, they can increase blood sugar levels);
- Tendency to caries (sugar, which is found in large quantities in dates, destroys tooth enamel).
Due to their high calorie content, it is recommended to limit the consumption of dates to people who are overweight and prone to obesity. But you shouldn’t exclude them from your diet. Delicious dried fruits will serve as a worthy replacement for sweets. Although the calorie content of dates is very high compared to other fruits, it is 2 times lower than chocolate.
But even those people who have no contraindications should not get too carried away with the delicious dessert. The daily norm is about 10 pieces. If it is exceeded, even a completely healthy person can suffer from headaches, possibly increased blood pressure, and malfunction of the spleen and liver.
How to eat dates to lose weight
You should not buy sticky fruits; this is not the product’s own juice, but the sugar syrup in which it is cooked. In order for the body to function properly, you need to know how to eat dates. Be sure to look at the production date and choose clean, mold-free dried fruits. Dried fruits must be washed before use, because... A large amount of dust accumulates on them. If there are disturbances in the digestive system, then it is worth boiling the fruits.
- Recipe for making zucchini and potato stew in a slow cooker
- Pituitary adenoma of the brain - symptoms. Treatment and surgery to remove pituitary adenoma in women and men
- Making homemade apricot pastille
Dates with milk
A diet based on milk and dates can rid the body of 3-4 extra pounds. This method of cleansing the body is designed for 7 days. The diet includes only dried fruits and milk. For breakfast, lunch and dinner, eat 7 fruits each, wash down with 200 ml of milk. Although these products contain all the necessary carbohydrates, proteins, fats, and nutrients, the diet is not balanced, so you should not go on a weight loss diet for more than a week.
Dates with oatmeal
A simple recipe for those who want to lose weight - oatmeal with dates. A healthy breakfast that gives you energy for the whole morning and replenishes vitamin deficiencies. You can eat porridge not only in the morning, but also in the evening. For the recipe you will need the following ingredients:
- oatmeal – 1 tbsp.;
- milk (low fat) – 2 tbsp;
- pitted dates – 15 pcs.;
- flaxseed flour – 1 tsp;
- honey – 2 tsp;
- ground peanuts - optional.
Method for preparing porridge:
- Peel dried fruits and cut into pieces.
- Mix flaxseed flour with oatmeal flakes and add milk.
- Place on low heat. Cook for about 10 minutes, stirring.
- After 5 minutes, add dry fruits.
- Pour the porridge into portions. Drizzle with honey before serving. You can add chopped peanuts if you wish.
- Consume slowly, in moderate portions.
Kefir and dates for weight loss
This weight loss diet is not recommended for more than a week. Kefir and dates are an excellent combination of ingredients that make nutrition balanced. The fermented milk product is superior to milk in terms of calcium and potassium content, and also practically does not cause allergies. The ingredients can be consumed as a cocktail or separately. For the diet, low-fat kefir is selected. Products necessary for daily nutrition for 7 days: 1% kefir - 1.5 liters, 200-300 g of dried fruits.
Dates during pregnancy and lactation
Pregnant women, especially in the early stages of pregnancy, should consume dates with caution (you can eat no more than 2-3 dates per day). The fact is that these dried fruits contain oxytocin, which promotes uterine contractions. Therefore, they can provoke miscarriage or premature birth.
But you shouldn’t give up healthy dried fruits, as they:
- Relieves toxicosis;
- Have a beneficial effect on the intrauterine development of the child;
- Raises hemoglobin levels;
- Strengthen bones and contribute to the proper formation of the skeleton of the unborn baby.
But nursing women are allowed to eat dates without fear. They eliminate postpartum depression, have a calming effect, activate milk production and provide the baby with useful substances.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Harm of dates to the body
Not everyone can eat the fruits. Who should refuse the product, and what harm can there be from dates? The fibers of dried fruits take a long time to digest in the human body, therefore, consuming a large amount of dried fruits can get the opposite result. The digestion process will increase, and the intestines will respond with constipation. For serious digestive tract disorders, you will have to take medications. You can avoid such an incident if you consume dates in moderation during your diet.
