You consider this dried fruit a superfood because it offers multiple health benefits in addition to being delicious.
Summer is coming and most people have already started diet And gymnastic to go to the beach with them better proportions. However, there are many who cannot “live” without sweets and limit their consumption. sugaralready created them feeling homesick and hungryuntil hypoglycemia.
However, apart from sweets there are other types of food that can replace those “guilty” cravings that are just as delicious but just as healthy. Some of these types of foods are: dried fruitwhich consist of excellent source of natural sugars and it’s rich in trace elements, fiber and antioxidants.
Among the dried fruits on the market, the ones that stand out are Appointment which belong to the category of fruits of a palm species (also known as date palm), grown in many tropical regions of the world.
Almost all dates sold in Western countries are dried. They have rich in some important nutrients and offers multiple health benefits.
The nutritional profile of dates
Dates can be an extremely healthy snack option, however, even they contain calories. Must therefore moderation in their consumption because it is a food rich in sugars, which is not compensated by its nutrient content.
Specifically, the calorie content of dates is similar to that of other dried fruits, like raisins and figs.
Most of the calories in dates come from carbohydrates. The rest comes from a very small amount of protein. However, in addition to calories, they also contain significant calories. vitamins and minerals, but also a significant amount of fiber.
Dates, thanks to their fiber content, are a good choice for people suffering from constipationwhile they have and low glycemic indexmeaning they can be a sweet snack for people with diabetes, without negatively affecting glucose levels, when eaten in moderate amounts.
In addition, compared to other dried fruits, dates have the highest content of polyphenols, which have an antioxidant effect, with a positive effect on health and oxidative stress.
In detail, the nutrients of a 100 gram portion of dates:
Carbohydrates: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 15% of the Daily Need (DV)
Magnesium: 13% DV
Copper: 40% DV
Manganese: 13% DV
IronTHE: 5% DV
Vitamin B6: 15% DV
The health benefits of fiber
Getting enough fiber is important for your overall health.
With almost 7 grams of fiber per 100 grams of weightdates are a good choice to increase your fiber intake in your diet.
plant fibers they may benefit your digestive health by preventing constipation. They promote regular bowel movements, helping to form stools.
In one study, 21 people who consumed 7 dates a day for 3 weeks experienced improved bowel movements.
In addition, their fiber can be beneficial to him blood sugar control. Fiber slows digestion and can help prevent blood sugar levels from rising after eating.
For this reason, dates have a low glycemic indexwhich measures how quickly your blood sugar rises after eating a certain food.
Higher antioxidant content
Dates provide various antioxidants that have a number of health benefits, including a reduced risk of several diseases.
Antioxidants protect your cells from free radicals, which are unstable molecules that can cause harmful reactions in the body and lead to disease.
Compared to similar types of fruit, such as figs and the dried plumsthe dates seem to have the higher antioxidant content.
The three most powerful antioxidants in dates:
Flavonoids: These are powerful antioxidants that reduce inflammation and have been studied for their potential to reduce risk diabetes, Alzheimer’s and some types of cancer.
Carotenoids: They have been proven to support heart health and may also reduce the risk of eye disordersas the macular degeneration.
Phenolic acid: Known for their anti-inflammatory properties, phenolic acids can help reduce the risk of cancer and heart disease.
Eating dates can help improve brain function.
Laboratory studies have shown it to be a useful food for the reduction of inflammatory markers – such as interleukin 6 (IL-6)– in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases, like Alzheimer’s.
Additionally, other studies, including animal studies, have shown that dates reduce the activity of beta-amyloid proteinswhich can form plaques in the brain.
When plaques build up in the brain, they can disrupt communication between brain cells, which can eventually lead to brain cell death and Alzheimer’s disease.
An animal study found that mice fed a diet of dates had significant effects better memory and learning abilityas well as fewer stress-related behaviors, compared to those who did not eat it.
The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation.
However, more human studies are needed to confirm the role of dates in brain health.
Dates are a source of fructose, a natural type of sugar found in fruits.
For this reason they are very soft and also have a sweet caramel flavor. They are very hygienic replace white sugar in recipes for the nutrients, fiber and antioxidants they provide.
The best way to replace white sugar with dates is make date paste by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste in a 1:1 ratio.
For example, if the recipe calls for 1 cup of sugar, you would substitute 1 cup of date paste.
Other Potential Health Benefits
There are claims that dates have other health benefits, which however have not yet been widely researched.
Bone health: They contain many minerals, such as phosphorus, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions such as osteoporosis.
Blood sugar control: They help regulate blood sugar thanks to their low glycemic index, their fibers and their antioxidants. Thus, their consumption can promote the management of diabetes.
Health line information
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