What dates are useful for — 8 proven facts about the impact on human health

Dates &8212; are the fruits of the date palm, which are cultivated in tropical countries. They are a popular snack.

A large amount of vitamins, minerals, fiber and antioxidants determine the benefits of dates for the human body.

They contribute to the prevention of a wide range of diseases, have antimicrobial effects and even reduce the risk of cancer.

Types of dates

Dates have been considered a valuable food item since ancient times. The world's largest exporters are countries such as Iran, Saudi Arabia and Egypt. They are rarely sold fresh in stores, they can usually be purchased as dried fruits (in dried form).

In total, over 450 varieties of dates are known, the most popular are:

1. Ajwa. This date is also called "royal" and it is considered the most expensive. It has a red or dark chestnut color, a soft core and a refined aroma. It has pronounced antioxidant and anti-inflammatory properties.
2. Turi. Incredibly sweet fruit, stands out for its nutty taste and smell. It is usually used for snacks and salads. Legends say that it was he who first began to be used by people for food.
3. Zahedi. Has large dimensions (diameter up to 6-9 cm) and dark brown color. It also has a nutty aroma and taste, combining notes of cherries and apricots. It is rich in iron, fiber and B vitamins.
4. Unabi or Ziziphus is real. Is grown exclusively in Chinese provinces. It has medium size and brown or burgundy color. It stands out among other representatives by the abundance of vitamin C and minerals (iron, magnesium, calcium) in the composition.
5. Mazfati. Is the main trade variety of the Iranian food industry. It has a chocolate color and caramel flavor. It reaches a small size (about 4.5 cm in diameter), is abundant in vitamins A and group B.
6. Anbar. The most popular variety in Saudi Arabia. It has small (about 2-3 cm), but soft and sweet red-brown fruits. It is saturated with proteins and has a wound healing effect.

There are other approaches to the classification of dates. According to the degree of maturity, there are:

• Kimri (bitter and tart, color – from creamy white to green);
• Halal (yellow or red color; tart, slightly sweet taste);
• Rutab (the core is soft and sweet; the color is purple, chocolate or red);
• Tamr (contains little moisture, slightly harsh, abounds in sugars, which gives it a bright taste and aroma).

By volume of liquid in the composition of dates can be:

• Dry – moisture up to 18%;
• Semi–soft - from 18 to 23%;
• Soft – more than 23%.

Each variety has a specific growing area and geographical distribution area.

8 facts about their benefits

Modern science has been able to confirm many useful properties of dates. Let's get to know them in more detail.

1. They have a rich composition

Dates have a fairly high caloric content (about 277 calories per 100 grams) and are comparable in its level to figs or raisins.

They contain mostly carbohydrates and a little protein. There are practically no fats in the composition.

Dates also are the source of some valuable substances:

As can be seen from the table, dates are distinguished by the highest volume of chromium and silicon in the composition:

• Chromium is necessary to maintain glucose metabolism and enhance the action of insulin (in relation to peripheral tissues);
• Silicon is involved in the production of collagen and, as a result, maintains the smoothness and elasticity of the skin, which is especially important for women after the age of 50, when there is an active appearance of wrinkles.

2. Improve digestion

Dates are a valuable source of fiber for the human body, which is necessary for the coordinated work of all departments of the gastrointestinal tract.

Chinese specialists identified that the regular addition of dates to the diet allows you to enhance the peristaltic movements of the intestinal wall and increase the frequency of stool throughout the day.

Scientists recommend dates as a remedy for the prevention and treatment of constipation. Similar data show research by scientists from the UK.

Part of the fiber is delivered to the distal sections unchanged, where it is actively fermented by beneficial microorganisms, which leads to an increase in their number. Against such a background, the growth and reproduction of pathogenic and opportunistic flora is inhibited.

It should also be noted that during the interaction of friendly bacteria with fiber, special substances (for example, butyrate) are released that improve metabolic processes in the epithelial cells of the colon and rectum. This helps to reduce the risk of developing cancer of these organs.

3. Have an antioxidant effect

Dates contain antioxidants.

Antioxidants protect all cells of the body are affected by free radicals (during oxidative stress). As a result, the likelihood of chronic diseases of any organ system and malignant tumors is reduced.

Dates are ahead of figs and prunes in terms of antioxidant content.

The most powerful antioxidants in fruits are:

1. Flavonoids . Inhibit chronic inflammation. They demonstrate significant potential for the prevention of the development of diabetes mellitus, Alzheimer's disease and some types of cancers.
2. Carotenoids . Improve Cardiovascular health , as well as normalize the work of the visual organs, preventing the development of "age-related pathologies" (macular degeneration).
3. Phenolic acid . It has a powerful anti-inflammatory effect. Preparations based on it are used for the prevention and therapy of diseases of the heart, blood vessels and liver. The antioxidant also demonstrates significant antitumor activity.

Dates, due to their antioxidant effect, are recommended to be consumed in the presence of hereditary burden of diseases of oncological, cardiological and endocrinological profiles, as well as when living in ecologically unfavorable areas of the globe.

4. Improve brain health

German scientists discovered that dates can prevent the development of neurodegenerative diseases such as Alzheimer's disease or Pica.

The healing properties are based on the plant's ability to inhibit chronic inflammation. In particular, there was a marked decrease in one of the key markers of the inflammatory reaction, interleukin 6.

Also dates reduce concentration of special amyloid beta proteins in the vascular bed of the brain. Such substances play a significant role in the formation of atherosclerotic plaques in the extra- and intracranial arteries and increase the risk of developing pathologies such as ischemic stroke and chronic cerebral ischemia.

Experiments by specialists from Oman on mice demonstrate the ability of dates improve the cognitive sphere (memory, attention and thinking), learning ability. Against the background of their intake, anxiety and anxiety decrease, and the course of depressive disorders improves.

5. Useful during pregnancy

According to the data According to scientists from Iran, the use of dates during the last weeks of pregnancy creates conditions for the full opening of the cervix and reduces the frequency of obstetric operations.

Jordanian experts celebrate that taking 6 dates a day during the last weeks of pregnancy reduces the need for Cesarean section by 20%.

It has also been found that pregnant women who regularly consume dates (starting at 37 weeks of carrying an unborn child) have a shorter delivery procedure. On average, the duration is reduced by 4 hours.

The described medicinal properties are based on the presence of special compounds in the composition of dates that selectively bind to oxytocin receptors in the body. As a result, contractions are more active, all birth processes proceed faster.

6. Maintain bone strength

Dates are an important source of phosphorus, calcium, potassium and magnesium. These nutrients are needed to normalize metabolic processes in all bone tissues, as well as to prevent "age-related" calcium leaching.

Regular addition of dates to the nutrition system reduces the likelihood of developing osteoporosis, the frequency of which is steadily progressing in developed countries. Women after menopause, as well as the elderly, are at risk.

Adequate inclusion of the minerals described above in the diet of people at risk allows strengthen bones , to prevent the development of osteoporosis and reduce the risk of fractures (especially the most dangerous one – hip fracture).

7. Reduce blood sugar levels

Scientists from Saudi Arabia claim that dates have a low glycemic index, which does not cause sudden spikes in blood sugar levels after eating them.

The product is also saturated with dietary fibers and antioxidants, which increase the sensitivity of peripheral tissue receptors (muscle and fat) to insulin. The described circumstance improves the absorption of sugar from the blood by cells.

Dates also normalize metabolism in adipose tissue, which is almost directly dependent on glucose metabolism. This makes it possible to use dates not only as a means to control the course and prevent type II diabetes, but also for weight loss. The effect is not related to sex hormones and is equally pronounced in both men and women.

Scientists note the ability of dates to reduce the incidence of complications of diabetes mellitus (diabetic retinopathy and nephropathy).

The fruits of the date tree are recommended for use by all persons suffering from type II diabetes mellitus, as well as those predisposed to it.

8. They have an antimicrobial effect

Proven that dates have the ability to inhibit the growth and reproduction of many pathogenic bacteria, fungi and viruses.

Such a property can significantly reduce the risk of developing infectious and inflammatory diseases or ease their course.

Efficiency has been established to date ( 1 , 2 ) plants in relation to the following pathogens:

• Fusarium acrosporum;
• Nightshade fusarium;
• Alternaria alternata;
• Klebsiella pneumonia;
• Escherichia coli;
• Enterococcus fecal.

Scientists emphasize the important role of dates not only in the prevention, but also in the treatment of certain bacterial infections, such as those caused by Escherichia coli and enterococcus fecal.

Safety and harm

Dates are a fairly safe product for humans. However, they also have contraindications, and, in isolated situations, can cause harm to health.

The most common adverse reactions are listed below:

1. Obesity. Dates are a high–calorie product. Inadequate consumption can negatively affect body weight.
2. Dyspeptic disorders. Dates are rich in dietary fiber. Excessive intake of fiber into the body leads to disorganization of the intestinal walls, which is fraught with constipation or diarrhea, bloating and abdominal pain, nausea.
3. Allergic reactions. Are caused by the sensitization of the body mainly to individual plant proteins. They are usually characterized by a mild course (skin reactions), but anaphylaxis is also possible. If there are allergic pathologies to the use of dates in the anamnesis, the product is contraindicated.

The product is allowed and even recommended to be consumed during pregnancy and breastfeeding. The main thing is to carefully normalize.

Choice and use

You should carefully choose really high-quality dates. Let's consider the main criteria:

1. Color. High-quality fruits have orange, red, burgundy or chocolate shades (depending on the type). The presence of white or black inclusions (traces of mold) is unacceptable.
2. Surface. Dates should have a slightly shiny or matte surface, the finger does not stick when touched.
3. Integrity. Any tears and other damages, holes are a sign of possible persistence of fungi or bacteria in fruits.
4. Bone. It is necessary to buy dates with a stone. It guarantees the absence of bacterial or fungal infection. Also, such dates are distinguished by their soft core and rich taste.
5. Fragrance. Dates should have a pleasant and tart smell. Chemical impurities indicate inadequate packaging and storage technology.

Dates are stored from 2 to 6 months from the moment of manufacture and packaging (depending on the nature of the container and the variety). It is also necessary to store the fruits correctly (according to the data on the package).

When eating, it is recommended to follow a number of simple rules:

1. Washing. Dates should be rinsed before use (preferably 20-30 minutes before use).
2. Volume. You should eat no more than 50-90 grams of dates per day. Preferably fresh. It is unacceptable to use a bone.
3. Reception time. Since fruits are rich in fiber, they should be consumed in the morning for breakfast or during the daytime. Taking it in the evening (especially before going to bed) is fraught with overload of the gastrointestinal tract and sleep disturbance.
4. Combination with other products. Dates perfectly harmonize with meat dishes, are suitable for cooking vegetable stew, pilaf or salads, can serve as the main ingredient for creating sauces and gravies. On their basis, you can cook compotes, decoctions or syrups. They are also combined with nuts and dried fruits such as dried apricots, prunes or raisins. Dates should not be mixed with citrus fruits and milk.

Conclusion

1. Thus, dates are rich in vitamins, minerals, fiber and antioxidants.
2. They are effective in preventing diseases from the endocrine, central nervous, digestive, cardiovascular and musculoskeletal systems.
3. Dates can also prevent the development of malignant tumors, destroy some bacteria.
4. Scientists recommend using them during pregnancy to facilitate the delivery process.