Content
The date is a fruit obtained from the date palm, which can be purchased in the supermarket in its dehydrated form and can be used to replace sugar in recipes, for the preparation of cakes and cookies, for example. In addition, this fruit is an excellent source of antioxidants, B vitamins and minerals such as potassium, copper, iron, magnesium and calcium.
Dried dates have more calories than fresh dates, as removing water from the fruit makes nutrients more concentrated. Therefore, it is important to moderate consumption and not exceed 3 dates a day, especially diabetic people who want to lose weight.
What are the benefits
The date has the following benefits:
- It contributes to the proper functioning of the intestine, as it is rich in fibers, helping to combat constipation;
- It helps to regulate blood sugar due to its fiber content, which prevents very high spikes in blood glucose. Dehydrated dates can be consumed moderately by diabetics, as they have an average glycemic index, that is, they increase blood sugar moderately;
- Provides energy for training, due to its carbohydrate content;
- Promotes muscle development, as it is rich in potassium and magnesium, which are essential minerals for muscle contraction;
- It helps to strengthen the immune system and prevent diseases, as it is rich in zinc, B vitamins and antioxidants, which help to increase the body's defenses;
- Helps prevent anemia due to iron;
- Helps to relax and reduce tension, as it is rich in magnesium;
- Contributes to reducing the risk of neurodegenerative diseases, such as Alzheimer's disease, and helps to improve memory and cognitive ability, thanks to flavonoids and zinc;
- It contributes to a healthy vision, because it contains vitamin A, avoiding the risk of suffering eye diseases, such as macular degeneration, for example;
In addition, carotenoids, flavonoids and phenolic acid, help promote heart health and decrease the risk of developing certain types of cancer, because they help to reduce inflammation in the body.
Some scientific studies also indicate that consumption of dates during the last few weeks of pregnancy can help to shorten labor time and reduce the need to use oxytocin to speed up the process. It is not yet known exactly by which mechanism this happens, however, the recommended is the consumption of 4 dates per day, from the 37th week of gestation.
Nutritional information
The following table provides the nutritional information for 100 g of dried dates:
Nutritional composition per 100 g | Dried dates | Fresh dates |
Energy | 298 kcal | 147 kcal |
Carbohydrate | 67.3 g | 33.2 g |
Proteins | 2.5 g | 1.2 g |
Fats | 0 g | 0 g |
Fibers | 7.8 g | 3.8 g |
Vitamin A | 8 mcg | 4 mcg |
Carotene | 47 mcg | 23 mcg |
Vitamin B1 | 0.07 mg | 0.03 mg |
Vitamin B2 | 0.09 mg | 0.04 mg |
Vitamin B3 | 2 mg | 0.99 mg |
Vitamin B6 | 0.19 mg | 0.09 mg |
Vitamin B9 | 13 mcg | 6.4 mcg |
Vitamin C | 0 mg | 6.9 mg |
Potassium | 700 mg | 350 mg |
Iron | 1.3 mg | 0.6 mg |
Calcium | 50 mg | 25 mg |
Magnesium | 55 mg | 27 mg |
Phosphor | 42 mg | 21 mg |
Zinc | 0.3 mg | 0.1 mg |
Dates are usually sold dry and pitted, as it facilitates their conservation. Each dry and pitted fruit weighs about 24 g.
Due to its carbohydrate content, people with diabetes should consume it with care and according to medical advice or nutritionist.
Date Jelly Recipe
Date jelly can be used to sweeten recipes or as a topping for cakes and filling for sweets, in addition to being used for dessert or whole wheat toast.
Ingredients
Preparation mode
Add enough mineral water to cover the dates in a small container. Let it sit for about 1 hour, drain the water and store, and beat the dates in the blender. Gradually, add the water to the sauce until the jelly is creamy and in the desired consistency. Store in a clean container in the refrigerator.
Brigadeiro with Date
This brigadeiro is a great option to serve at parties or as a dessert, being rich in fats good for health, coming from chestnuts and coconut.
Ingredients
- 200 g of pitted dates;
- 100 g of Brazil nuts;
- 100 g of cashew nuts;
- ¼ cup of sugar-free grated coconut tea;
- ½ cup of raw cocoa powder;
- 1 pinch of salt;
- 1 tablespoon of coconut oil.
Preparation mode
Add filtered water to the dates until covered and let stand for 1 hour. Beat all the ingredients in a blender until it forms a homogeneous mass (if necessary, use a little water from the date sauce to beat). Remove and shape the balls to form the sweets in the desired size, being able to wrap them in toppings such as sesame, cocoa, cinnamon, coconut or crushed chestnut, for example.
Date Bread
Ingredients
- 1 glass of water;
- 1 cup of pitted dates;
- 1 c. of sodium bicarbonate soup;
- 2 c. butter soup;
- 1 cup and a half of whole wheat or oat flour;
- 1 c. yeast soup;
- Half a glass of raisins;
- 1 egg;
- Half a glass of hot water.
Preparation mode
Put 1 glass of water to a boil and as soon as it boils, add the dates, baking soda and butter. Stir over low heat for about 20 minutes, until the dates are soft. With a fork, knead the dates until they form a kind of puree, then let them cool. In another bowl, mix the flour, yeast and raisins. Once the dates have cooled, add the beaten egg and half a glass of hot water. Then mix the two pastes and pour into a greased pan. Place in a preheated oven at 200ºC for about 45-60 minutes.