Date: 7 reasons to include this fruit on your menu right now
Fruit likely to originate in the desert area of northern Africa, the date has been cultivated for centuries, with its natural distribution area still unknown. Reddish color and fibrous pulp, it originates from the date palm tree, a type of palm that can reach 25 meters in height, with leaves reaching up to three meters in length.
Dates are known to be excellent sources of vitamins and minerals, among them vitamin A and K, thiamine, riboflavin, niacin, folic acid, fiber, potassium, and copper.
Highly nutritious, this fruit still has energetic properties, being considered a staple in Arab culture, which can be consumed in varied ways.
Featuring about 28 varieties, its fresh version presents amounts between 20 to 36% of sugar, while the dried fruit raises the sugar level to 55 to 80%. In gastronomy, both versions are used, but the dried fruit gains more space due to its more pronounced sweetness.
It is not only by its flavor that this fruit has been gaining more and more followers. Possessing vitamins, minerals and proteins, check out below some of its greatest benefits according to the dietitian:
1. Helps combat anemia: “It is rich in iron, and its consumption associated with healthy eating helps in the process of restoring essential nutrients to the body,” he says.
2. Regulates the intestine: according to Marcelo, among the benefits of the date, one of the most striking is the fact that it regulates the intestine, fighting and eliminating constipation.
3. It is a great source of energy: as it is rich in simple and complex carbohydrates like fructose and glucose, which are slowly metabolized by the body, provides enough energy for physical activities.
4. Promotes bone strengthening: “By containing significant amounts of manganese, selenium, copper, and magnesium, it promotes an improvement in the health of bones, strengthening them,” explains the professional.
5. Helps in controlling blood pressure:
Due to the presence of magnesium and potassium, the fruit helps cardiovascular functions. “Thus, ingesting this fruit can prevent diseases obtained through uncontrolled blood pressure, such as cardiovascular accidents,” explains the nutritionist.
6. Antioxidant and anti-inflammatory action: According to Marcelo the dates can prevent colds, since they are rich in essential vitamins as ascorbic acid, closely linked to the immune system by its antioxidant power.
7. Helps in the fight against acne: according to the professional, this fruit contains high doses of vitamin A, known as retinol, a great aid in the fight against acne.
“It can be ingested fresh, but it can also be used in the dried version, like plums and raisins, for example. However, consuming in this way causes many of its benefits to be lost, “says Marcelo.
According to the professional’s recommendations, the dates can be ingested once a day, without excess, with a portion of at most three units, due to having high sugar content, where their excess “is not recommended for those who are on a diet”, Complements.
Also available in syrup or honey version, it can be used to sweeten recipes, replacing the use of sugar.
So when next you see a date fruit, you are sure to grab one and enjoy every bit of it.