Dates are one of the best integrated meals that a person can eat. With the aim of obtaining complete nutrients.
Dates contain trace amounts of fat without cholesterol. This boosts your energy. Your body benefits from health-promoting nutrients.
Nutrients with dates
Carbohydrates
A cup of chopped dates provides 110 grams of carbohydrates.
He recommends Dietary Guidelines for Americans Report 2010 that 45% to 65% of the calories should come from carbohydrates.
Given a typical caloric requirement of 2,000 calories per day for an average adult, The recommendation for carbohydrates translates to 225 to 325 grams.
Potassium
If you are looking to increase your potassium intake, Work on eating dates.
Your body needs this essential mineral for normal body growth; To build proteins and muscles, For carbohydrate metabolism and control of acid-base balance.
The RDI for potassium is 4,700 milligrams per day for adults and 5,100 milligrams for breastfeeding mothers.
A cup of chopped dates contains 964 milligrams, Or 20.5 percent of the RDI for adults.
Magnesium
Magnesium helps protein synthesis, Control blood glucose and muscle and nerve function in the body, It helps regulate blood pressure.
Men between the ages of 19 and 30 need 400 mg a day. Males 31 years of age and older need an additional 20 milligrams.
Women of the same age groups need 310 mg and 320 mg, respectively.
Expectant mothers need more magnesium, A doctor must be consulted to determine the needs of their bodies during the different stages of pregnancy.
Eating a cup of chopped dates provides your body with 63 milligrams of magnesium. This represents at least 15 percent of the recommended amount for men and 20 percent for women.
Calories
According to the USDA, One 7.1-gram date provides 20 calories and 5.33 grams of carbohydrates.
Dates also provide 32 percent of the recommended daily intake of simple sugars.
According to the USDA, One serving of dates also contains minerals like calcium, iron, and zinc.
Although most Dates calories Come from sugars, Eating dates in moderation is not bad for diabetics.
Protein
Protein is an essential nutrient that helps give your body energy.
If you find that you lack energy in certain parts of the day, Adding a high-protein snack may help combat fatigue.
Although dates lead to a spike Calories However, it also provides a healthy dose of protein.
Other nutrients
Dates are an excellent source of dietary fiber. It provides 11.8 grams per cup. The digestive system needs dietary fiber to function well.
Although they are not considered feeders, However, dietary fiber protects you from constipation and can help lower blood cholesterol.
Dates and weight gain
Although the dates are not Low-calorie food However, it can be part of a low-calorie diet without causing weight gain.
Dates provide fiber, magnesium, potassium, copper, manganese, and vitamin B-6.
This makes them a more nutritious way of filling in than cakes, pies, and pastries.
Date paste
By mixing the date powder with water, the date paste (Ajwa) is made.
And Ajwa helps to promote bone health, In addition to minerals such as selenium, magnesium, manganese and copper.
Al-Ajwa treats constipation due to its fiber and magnesium content, It is rich in iron; This may help prevent anemia.
And Ajwa is good for your skin, It contains vitamins C and D, It is believed to help with skin elasticity.
How to make date paste
The ratio used to manufacture paste Dates are 1 cup of tightly packed dates (about 8 ounces by weight) + 1/4 cup of water.
I wanted to use as little water as possible, I don’t even add a lot of water to a recipe when making sugar substitutes.
Health benefits of dates
It contains high nutrients
Since it is dry, Their calorie content is higher than most fresh fruits.
The caloric content of dates is similar to the content Other dried fruits Like raisins and figs.
Most of the calories in dates come from carbohydrates. The rest is from a very small amount of protein.
Despite the calories, Dates contain some important vitamins and minerals, as well as a large amount of fiber.
They are high in fiber
Getting enough fiber is important for your overall health.
With nearly 7 grams of fiber in a 3.5-ounce serving, Including dates in your diet, Dates are a great way to increase your fiber intake.
Fiber can benefit your digestive health by preventing it Constipation It promotes regular bowel movements by contributing to the formation of stool.
Furthermore it, The fiber in dates may be beneficial for controlling blood sugar.
Fibers slow down Digestion Process It may help prevent blood sugar levels from spiking after a very high.
Contains disease-fighting antioxidants
Working Antioxidants On protecting your cells from free radicals, These are unstable particles that may cause harmful reactions in your body and lead to disease.
Dates contain flavonoids, They are powerful antioxidants that may help reduce inflammation.
And it’s done Study it For its potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.
It is also found with dates, Carotenoids It promotes heart health and may also reduce the risk of eye-related disorders. Like macular degeneration.
Promote brain health
Eating dates may help improve brain function.
Laboratory studies found dates to be beneficial; To reduce signs of inflammation, Such as interleukin-6 (IL-6), In the brain.
Which is related Levels Elevated levels of IL-6 increase the risk of developing nerve diseases such as Alzheimer’s disease.
Boost pregnancy
Dates have been studied for their potential to enhance and relieve late labor in pregnant women.
Eating these fruits during the last few weeks of pregnancy may promote cervical dilation and reduce the need for induced labor.
have found a study Another for 154 pregnant women that those who ate dates were less likely to urge compared to those who did not.
Natural sweetener
Dates are a source of fructose, which is a natural type of sugar found in fruits.
for this reason , Dates are very sweet and also have a caramel-like taste.
They make a great healthy alternative to white sugar in recipes due to the nutrients, fiber, and antioxidants they provide.
The best way to substitute white sugar for dates is to make date paste.
It is important Notice That although dates are rich in fiber and nutrients, However, it is still fairly high in calories and moderately consumed.
The dangers of excessive eating dates
Dates are very high in sugar compared to the rest of their nutritional value.
People trying to manage their blood sugar should, Like diabetics, Pay attention to the total sugar intake when eating dates.
Eating in moderation is unlikely to raise a person’s blood sugar excessively. Even if he suffers from diabetes.
According to one Studies Dates are a low glycemic index food and do not result in a significant increase in blood sugar.
Some food products that contain dates
