Dates are a very healthy food choice.
They are a good source of dietary fiber, nutrients and antioxidants. They contain vitamins: B, A, K and many minerals. Dates are one of the highest ranked sources of potassium. The nutrients in dates are associated with many health benefits.
Polyphenols, compounds found in dates, have antioxidant and anti-inflammatory properties. They protect cells from oxidative stress, helping to prevent many diseases and infections.
Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has a well-known effect in reducing high blood pressure. Dates are low in sodium and provide fiber. All three of these factors speak in favor of eating dates for heart health.
Date fruits are also rich in minerals such as calcium, copper and magnesium. In addition, they contain manganese and iron. Calcium is an important mineral, an essential component of bones and teeth, and is required by the body to contract muscles, clot blood, and conduct nerve impulses. Copper is needed for the production of red blood cells. Magnesium is essential for bone growth.
Isoflavones, commonly associated with soy products, are a type of phytoestrogen that help reduce the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, they are being studied for their ability to provide natural relief from menopausal symptoms.
Ingredients: seedless dates
Nutritional values per 100g
Energy value 1245kJ / 283kcal – 15% RWS *
Fat 0.6g <1%
including saturated fatty acids 0.3 g – 2%
Carbohydrates 66g – 25%
including sugars 58g – 64%
Protein 2.4g – 5%
Salt 0g – 0%
* RWS – Reference Food Value
Dates, despite their high sugar content, are a healthy, nutritious snack when eaten in moderation. They have a relatively low glycemic index. You can eat dates fresh or dried. You can also add them to a variety of sweet or savory dishes.
Stuffed dates: almonds, nuts or cheeses.
Salads: sliced or whole dates are a great addition to salads.
Breakfasts: sliced, added to porridge, muesli, cereals or natural yoghurt
Cocktails: blending dates with other fruits, milk, plant milk or kefir to get a naturally sweet and nutritious cocktail.
Stews: Dates taste great in Moroccan stews or tagine dishes.
Power balls, fit bars: dates combined with nuts, cranberries, oatmeal, coconut flakes.
Read more about dates on this page: https://www.healthline.com/