Dried fruits are characterized by providing the palate with an exquisite and different flavor, among these delicacies is the date, a fruit obtained from the date palm or also called Phoenix dactylifera , which is not only known for its distinctive sweet taste, but also because it contains a series of very important nutrients for the body.
These fruits can help treat and prevent some conditions related to the respiratory, cardiovascular, nervous and digestive systems, mainly due to the fact that they contain innumerable very beneficial properties for health, which is why many people choose to consume dates in their different presentations.
Benefits of dates
Both vitamins and minerals are necessary to keep the body in perfect condition, therefore, consuming this fruit can bring a series of health benefits, because it is rich in nutrients. Among the benefits of dates are:
Take care of the respiratory system
Dates have in their composition a series of vitamins and minerals that are necessary to keep the body in optimal conditions, especially because they help to raise the defenses and allow the respiratory tract to be healthy; thus preventing different conditions such as: asthma, bronchitis, colds, pneumonia, colds and coughs.
Facilitates the digestive process
By containing fiber and amino acids, these fruits serve to take care of the digestive system in general, since they help to facilitate the digestive process and make it more efficient. In addition, thanks to the fibers they contain, these are usually used as natural laxatives, which is why they are ideal for people who suffer from constipation, since consuming them in a soak can combat this problem.
Strengthens bone health
Bone health is benefited with the consumption of this fruit, since they contain minerals such as manganese, copper, calcium, iron and magnesium, strengthen the bones and help fight some diseases such as osteoporosis, this is very useful especially for the elderly, since it is in old age when the bones begin to weaken.
These fruits are the perfect aperitif to achieve immediate acquisition of more energy, thus being ideal for those people who tend to manifest fatigue or tiredness due to forced activities and even some type of physical exercise, since in this way they will be able to regain lost energy; all this is possible thanks to the fact that they contain natural sugars.
Ideal for visual health
These fruits are ideal for maintaining good visual health, since by containing vitamin A, they help protect the corneas from any type of damage, which serves both to preserve sight and to prevent macular degeneration.
Protects the nervous system
This fruit helps to strengthen the nervous system thanks to the fact that it is rich in potassium, which is ideal for preventing or reducing the risk of having a stroke.
Combat and prevent anemia
Iron deficiency is the main cause of anemia, which is why consuming this fruit is very useful to prevent and combat this condition, because within the minerals it contains is iron.
In addition, it is a nutritional supplement that is ideal for anemic patients, since it not only balances the lack of iron, but also helps them increase their energy and strength; thus considerably reducing the feeling of fatigue.
Prevents cardiovascular diseases
Dates contain vitamins, minerals and antioxidant properties that serve to regulate bad cholesterol in the blood; In addition, according to studies, these fruits have magnesium, a mineral that has an anti-inflammatory effect, which helps prevent and reduce the risk of suffering from cardiovascular disease.
Properties of dates
This fruit has in its composition high levels of sugar such as glucose, fructose and sucrose, which provide the body with the energy it needs to stay active, in addition, it contains multiple minerals and vitamins that are necessary for the body to be healthy and free of conditions.
Within its nutritional value the following vitamins can be mentioned:
- Vitamin A.
- C vitamin.
- Vitamins of group B (B1, B2, B3, B6, B9, B12).
It also contains some minerals, among which the following stand out:
Different ways of consuming dates
These fruits contain a high nutritional value, so when consuming them they bring benefits to the body, however, it is important that before ingesting them only those that have been processed and packaged correctly are selected, since these, having a sticky surface, tend to attract impurities. . In addition, it is extremely necessary to wash them very well before eating them, since in this way you can eliminate the impurities that they contract.
It is important to note that dates being very versatile, they are usually consumed in different ways, in addition, they are used as an ingredient in the preparation of different recipes, among which the following stand out:
- Consume the fruit raw.
- Fill the dates with some ingredients such as: walnuts, cream cheese, almonds, candied orange or any other filling to taste.
- Fruit salad.
- To sweeten.
- Ice creams.
Contraindications of dates
Although dates are ideal fruits to include in the diet, it is necessary to ensure that their consumption is in moderation, since they have high levels of sugar and calories can be counterproductive for the health of some people, especially if they suffer the following:
- Diabetes: dates contain a lot of sugar, although these in themselves are not harmful, an excess of it could be harmful for people who suffer from diabetes, therefore it is recommended to consume this fruit moderately.
- Obesity: having many calories, people who suffer from obesity or those who are following a diet to lose weight should not consume it in excess.
- Delicate stomach: its consumption is not recommended for those who suffer from stomach problems or have any disease in that area, since its components could aggravate the symptoms.
- Caries: this fruit can make cavities appear or worsen, so its consumption should be moderate, in addition, it is necessary to brush your teeth when you finish eating it to avoid this problem, because 70% of its content is natural sugar.
Conclusion, is the consumption of dates recommended?
The date is a dried fruit that contains many nutrients, so including it in the diet on a regular basis is highly recommended, since it is also a very tasty food, it is also very healthy, since it allows to prevent and treat different diseases; thus keeping the body in perfect condition.
However, it must be borne in mind that despite being a fruit that provides many benefits, its consumption can be counterproductive, this because in its composition there are some chemicals and sugars that can be harmful for some people , especially if it is ingested in an exaggerated way. That is why it is extremely important to consume it moderately, in order to take advantage of all its benefits without falling into possible complications, in addition, it is necessary to lead a life with good habits, since in this way the body can better assimilate all the nutrients.
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.