Chemical composition of dates and its nutritional value

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Dates are the fruits of the date palm, which grows in hot tropical countries. In their homeland, berries are popular in fresh, dried, or dried form, but they most often arrive to us dry. These are products that are famous not only for their beneficial, but also for their medicinal properties.

At the same time, you should be aware of the harm dates can cause to health and the body as a whole, and what are the contraindications to their use. Athletes and diet followers are well familiar with these dried fruits.

From the article you will learn the most important information about the composition, benefits and contraindications for eating dates.

Calorie content of dates

The calorie content of dates of different edible varieties is almost the same. Also, the number of calories in fruits does not differ much depending on the method of preparing the product - dried, dried, fresh, with or without pits.

Nutritionists recommend replacing chocolate candies with these dried fruits. Date palm fruits are an ingredient for preparing a variety of desserts for tea, syrups, pastes, honey, fruit and vegetable salads, baking fillings, even vinegar and alcoholic beverages. Accordingly, the calorie content of all these dishes will be much lower than if sugar were used.

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Dried king dates will taste sweet, but dried ones will remain meaty, sugary and tender. As mentioned earlier, these fruits can also be purchased fresh, with or without pits. There is a difference in caloric content per 100 g, although not fundamental. More details in the table below.

As you can see, fresh dates have the least calories. The specificity of drying fruits from which the core has been removed makes the dried pitted product less nutritious than the one in which the pit remains. For the same reason, the former contain fewer nutrients. But the difference in kilocalories is small.

The calorie content of one berry is also almost the same: one fresh, dried and dried piece contains 20-25 kcal (the average for all types). Thanks to this, berries, while charging the body with energy and giving a boost of vigor, also act as a tonic. That is, dates are an excellent substitute for sweets that contain too many calories.

Should you wash dates before eating?

If you love dates, you might find it useful to know the answer to the question of whether you should wash them before eating them. The answer in this case is clear - the dates must be well washed.

The fact is that suppliers of dried fruits, to prevent their spoilage during transportation and storage, cover dates with special protective compounds, including edible wax and preservatives that are not beneficial to health. If you do not wash the sweetness, the remnants of these compounds will enter your stomach and intestines.

Observe the following rules for washing dates:

• dried fruits are washed in small batches, quickly, in cool water;
• Shiny dates are washed more thoroughly. It is on such fruits that the most edible wax is deposited;
• Place the washed dates in a colander and rinse with ice water;
• Dry the product on a regular or paper towel, spreading it out in 1 layer.

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Berries of life, or the “bread” of the desert, nutritious and healthy dates can replace a full meal for more than a month.

Their saturation with elements gives a person the opportunity to maintain a normal level of energy and strength. Fruits grow in hot climates - Africa, South-East Asia. The most important transporter for Russia is Turkey, but Iranian campaigns are also known.

Useful properties and chemical composition of fruits

The beneficial properties of fruits are determined by their chemical composition. Dates are foods that are rich in vitamins and bring great benefits to the human body. These amazing dried fruits contain more than 10 different vitamins. Dates are rich in B vitamins (B1, B2, B5, B6, B9), provitamin A, vitamins D, K, C, PP. These biologically active substances have a beneficial effect on all human systems and organs.

Let's note the nutritional value of the products (BJU). On average, 100 g of dates of all types contains about 2.6 g of protein, 0.6 g of fat and 69.5 g of carbohydrates, 20 g of water and 6 g of dietary fiber.

B vitamins help normalize metabolism and brain activity. Moreover, each vitamin of the group has its own beneficial and healing properties. Thanks to the supply of vitamin B2, hair, nails and skin will be healthy, and the production of red blood cells will be stable. Vitamin B5 is necessary for the breakdown of fats, it is also involved in the production of certain hormones in both men and women. Vitamin B9 is indispensable in the treatment of some forms of anemia.

Vitamins A and C are reliable protectors of the body. These are natural antioxidants that can reduce the likelihood of cancer cells developing. By stimulating the functioning of the immune system, it is vitamins A and C that prevent bacteria, viruses and other harmful substances from entering the body. .

Dates benefit the human pancreas, stomach, and intestines due to the presence of fiber in their composition. These fruits are recommended for use for disorders of the gastrointestinal tract. It is known that the daily intake of fruits (3-5 pieces per day) will put all digestive organs in order. The benefits of dried fruits do not end there. Dates have a positive effect on the cardiovascular and circulatory system. Since ancient times, these small dried products have been used in the treatment of anemia, hypertension, and other heart and blood diseases.

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This influence of dates is due to the presence in their chemical composition not only of vitamins, but also of beneficial micro- and macroelements. The fruits are rich in magnesium, copper, iron, zinc, manganese, potassium, phosphorus, boron, sulfur, cobalt and other minerals. Literally 10 dried fruits will provide the daily intake of these beneficial substances. For example, potassium stabilizes blood pressure, but pectin in combination with vitamin PP will lower cholesterol levels in the blood and resist the development of atherosclerosis. The benefits of dates also include their effect on the organs of the genitourinary system. The fruits relieve spasms and fight inflammatory processes.

Dried fruits contain the amino acid tryptophan. Scientists have proven that this substance has a beneficial effect on the human nervous system. Tryptophan takes part in the formation of serotonin, which is responsible for mood. The hormone is synthesized in the body and helps increase stress resistance, counteracts the influence of external stimuli and promotes a calm perception of the world around us. With the participation of the same amino acid, the hormone melatonin is synthesized, which has a calming effect on the body. For this reason, dates are recommended in the fight against insomnia.

Date palm fruits are recommended for consumption by women in the last months of pregnancy and immediately before childbirth. It is believed that the presence of vitamins and biologically active substances in dried fruits has an antispasmodic effect, that is, it reduces pain during childbirth.

As for men, dates help increase potency, causing an increase in strength and energy. All this is due to the presence of large amounts of zinc in products. In some countries, dried fruits are considered natural aphrodisiacs!

So, it’s not for nothing that legends are made about the benefits of dates - this product really has a lot of useful properties. They have a beneficial effect on the immune, circulatory, cardiovascular, nervous, genitourinary systems, as well as the skin.

Let us conclude: it is not only possible, but also necessary to introduce dates into the diet. Unless, of course, you have contraindications to eating this fruit.

Vitamins and minerals

It should be noted that even such healthy dates cannot make up a complete diet. The date diet should not last more than 10 days.

Harm to the figure and contraindications for use

Despite their beneficial properties, dates also have harmful effects on the body. In order not to cause harm to the body, you should adhere to the norm and not overeat the fruit. The main contraindications are as follows:

1. Since dates contain sugar, diabetics should be extremely careful when consuming this fruit. In any case, first of all, you need to consult a doctor and follow his recommendations.
2. Obese people should also be careful. Again due to the presence of sugar in dates. Those who are prone to obesity should also be careful. Overeating will lead to weight gain. People who want to lose weight or are watching their figure can eat dates as a treat and only in the first half of the day. Dates in the evening or before bed are not the best solution for your diet. In this case, you cannot avoid excess weight.
3. The sugar content of dates negatively affects the condition of tooth enamel. After eating the fruit, a yellow coating remains on the teeth. Therefore, if you have tooth decay, it is better not to eat dates.
4. The fruits are contraindicated for people with allergies to dried fruits. Dates, dried apricots, and raisins are quite allergenic foods, so if you feel worse after taking them, you need to visit the hospital and find out if you have an individual intolerance to these berries.

Research also confirms that it is recommended for women and men with constant headaches, migraines, pulsation in the temporal region, chronic diseases of the gastrointestinal tract, sand, stones and other identified formations in the kidneys to stop eating dates.

So, dates cause harm to the human body mainly due to the sugar in their composition. To avoid health problems, contraindications should be followed.

Dates in sports nutrition

For athletes, dates are an incredibly healthy product that has a beneficial effect on the body before and after physical activity. Also, these fruits are recommended for athletes of strength disciplines during the drying period. Despite the fact that dates contain enough sugar and are relatively high in calories, they are allowed to be consumed during the diet. Only one thing is required from a person - to adhere to the intake norm.

Some nutritionists have come to the conclusion that if you go on a strict mono-diet, but at the same time stick to fasting days (water combined with dried fruits), then in 7-10 days you can get rid of 5-6 extra kg. It is assumed that a person will eat no more than 10 dates and wash them down with purified water or tea without sugar.

Thanks to such a quantity of dried fruits, you will receive the boost of energy and vigor that your body needs, and the sweetness in their taste will dull the feeling of hunger. This diet can last no more than two days. After this, you need to return to proper nutrition and only after a certain period of time begin unloading again with the help of dates and water. It is allowed to drink low-fat milk during the date diet.

Let's share some tips:

1. The daily norm is about 300 g of dates.
2. Divide the indicated number of fruits into five equal parts - that is, you will have five meals a day.
3. After eating dates, wash them down with a glass of skim milk or kefir.
4. Drink green or herbal tea without sugar throughout the day, and do not limit your water intake. You should drink more than two liters of liquid per day.

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In addition to the fact that fasting days will improve your metabolism and reduce weight, you will also cleanse your intestines and stomach of toxins and restore the water-salt balance. Feedback from nutritionists about this procedure is mostly positive.

People involved in sports know that dates are a product that saturates the body with energy. This is why bodybuilders and other athletes are allowed to eat dried fruits before intense training, so that they have as much energy as possible thanks to carbohydrate reserves. But no more than a few berries are allowed to be consumed before physical activity. After training, when you feel hungry, you can also eat a couple of dates, wash them down with water or green tea. This will give you satiety and restore strength for further active activities. The potassium contained in dates is good for muscles after sports, phosphorus is good for bones and ligaments, and magnesium is good for soft tissues.