Date Palm Fruit – Dates are one of the most popular fruits in the world. They are eaten fresh, dried, dried, made from them pasta, “honey”, sugar and flour. Dates contain many beneficial nutrients. Experts say that you need to eat at least one fruit per day so as not to have problems with vision, digestion, and the cardiovascular system.
Nutritional value of date palm fruits
Dates are highly nutritious and low in fat and protein. 100 grams of fruit contains an average of 314 kilocalories, only 5 grams of protein and 9 grams of fat. Dates are also an excellent source of various vitamins and minerals. The same 100-gram serving can provide 15% of your recommended daily intake for selenium, copper, potassium, and magnesium. The fruits of the date palm are rich in amino acids and vitamins, they contain thiamine, riboflavin, niacin, folic acid, vitamins A and K. Also dates contain: – phosphorus; – iron; – zinc; – manganese; – calcium; – sulfur; – mineral salts. Although dates contain a lot of sugar (in dried fruits about 50-60%), this is basically not dangerous sucrose, but fructose and glucose useful for the brain.
Dates, especially dried and dried dates, must be thoroughly washed before use, since their surface is not only sticky, but also provides a breeding ground for bacteria
Health Benefits of Dates
It is not for nothing that dates are called a natural laxative. It is enough to soak a few fruits in a glass of water overnight, and then eat them in the morning and drink the resulting sweet water so as not to have constipation during the day. Dates contain healthy soluble fiber that helps food pass through the gastrointestinal tract, lowers cholesterol, and flushes out carcinogens trapped in the colon. According to research, men aged 19 to 50 should consume at least 38 grams of fiber per day, and men aged 51 and older need at least 30 grams of fiber in their daily diet. Women in the same age groups require 25 and 21 grams of fiber per day, respectively. Pregnant women need 28 grams of fiber daily, and breastfeeding mothers should consume 29 grams of dietary fiber a day.
The amino acids in the date palm fruit stimulate food digestion and allow more nutrients to be absorbed through the digestive tract. Surprisingly, these same dates work as an effective remedy for diarrhea, as well as for many types of intestinal disorders. Daily consumption of dates helps to inhibit the growth of pathological organisms and thus promotes the growth of beneficial bacteria in the intestines. This is mainly due to its high nicotine content as well as polyphenolic antioxidants known as tannins or tannins. Tannins also have anti-infective, anti-inflammatory and anti-hemorrhagic properties.
The high level of iron makes dates indispensable in the diet of anemic patients. Anemia can make you tired and lethargic, and just a couple of dates a day will restore strength and energy. Iron deficiency is common in pregnant women and young mothers, and dates are also useful for them due to their high calcium content. Calcium along with selenium, magnesium, copper and manganese is very important for healthy and strong bones, dates can help you avoid osteoporosis. The same element is credited with the ability to alleviate insomnia and help regulate the passage of nutrients through the cell walls. Calcium deficiency can lead to muscle cramps and cramps.
The presence of organic sulfur in date palm fruits will help reduce allergic reactions during seasonal allergic rhinitis.
Dates are rich in potassium, one of the main ingredients for a healthy nervous system, and it also helps to increase the speed of brain reactions. This same element helps keep the heart healthy, reducing the risk of stroke and other heart disease.
Antioxidant flavanoids such as beta-carotene, zeaxanthin and lutein have been shown to have the ability to protect cells from free radicals and protect against cancer of the colon, prostate, breast, endometrium, lung and pancreas. In addition to these flavonoids, dates contain vitamin A (retinol), which also protects the body against lung and oral cancer.
Zeaxanthin is also one of the carotenoids that is selectively absorbed by the retina and provides antioxidant protection and protection from harmful radiation, thus helping to avoid age-related macular degeneration.
Dates help to cope with alcohol intoxication. Simply put, if you feel like you’ve drunk a little more than you need to, eat a few date palm fruits and they’ll help you sober up a bit. Dates are also effective against hangover.
Противопоказания
The main contraindications are associated not so much with the fruits of the date palm themselves, but with their quantity. Since dates are high in calories, you run the risk of gaining weight if you consume excessive amounts of healthy fruits. The high glycemic index of dates makes them unsafe for diabetic patients and cannot eat more than one or two fruits a day. Like all sugary foods, dates can contribute to tooth decay if you don’t brush your teeth afterwards. And, of course, the fruits of the date palm are contraindicated for people with individual fructose intolerance.