Small fruits with a big effect: Dates are not only a great snack for in between, but are also full of valuable nutrients for our body. Read here why it is advisable to snack on three to five dates a day.
Dried fruit was already on the menu of desert nomads 5000 years ago and served as a basis for their nutrition. Dates not only have a long and good shelf life, but – as we know today – also very nutritious and healthy!
Where do dates come from?
The date palm is a cultivated plant from the ancient Orient. Today it is mainly grown in Tunisia, Morocco and Algeria. That is why dates are also known by the nickname «fruits of the Orient». In this country, they are sold all year round in a predominantly dried form. You can buy them fresh in Germany between September and January.
What nutrients are in dates?
But what good is there in the small reddish-brown fruits? First and foremost, dates are a real energy booster due to their natural fructose content. People in the dry countries of origin have been taking advantage of this for thousands of years, which is why the fruits are also known as the «bread of the desert». Although they resemble a real treat with their sweet, honey and caramel-like taste, dried dates are comparatively low in calories at 285 kilocalories per 100 grams. If, for example, you eat a 100-gram bar of chocolate instead, you get almost twice as many calories (500 to 600 kilocalories).
Nutritional values of 100 grams of “Deglet Nour” dates:
- fat (36 mg)
- Vitamin A (0.004 mg)
- Vitamin C (0.4mg)
- Beta Carotene (0.006mg)
- Iron (1.2mg)
- Calcium (39mg)
- Magnesium (43 mg)
- high potassium content (660 mg)
Source: USDA National Nutrient Database
For comparison: A banana, which is often mentioned as a particularly good source of potassium, contains 450 milligrams in the same amount. It probably makes less sense to cover the daily potassium requirement of around 2000 milligrams with dates alone – you would have to eat around 300 grams. Nevertheless, they can be a suitable supplement and be beneficial for heart health and blood pressure.
Dates also contain the minerals magnesium, calcium and phosphorus, which are particularly important for healthy bone formation. There is also beta-carotene, which regulates cell growth in the body, controls the immune system and has an antioxidant effect – a kind of natural anti-aging agent.
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Why dates can also help with problems falling asleep
Another interesting thing about dates is their high tryptophan content, an amino acid that is needed to form the sleep hormone melatonin. With longer-term consumption, dates are said to even help with problems falling asleep. It is recommended to eat three dates every day about two hours before going to sleep. After about two weeks, the promised calming effect should set in. If your body responds to it, it is a good and, above all, natural alternative to sleeping pills and tranquilizers.
As dried fruits, dates also contain 8.7 g of fiber per 100 g. These are known to be beneficial for our digestion and stimulate the metabolism, which is why eating dates can have a positive effect on gastrointestinal complaints (such as constipation). In addition, dietary fiber promotes a balanced cholesterol level.
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Which type of date tastes the best?
The «Medjool» variety, also known as king dates, is very popular among date fans. Compared to conventional dates, it is significantly larger and is particularly characterized by a fine, balanced sweetness. However, this also has its price, because for a conventional 200 gram pack you have to reckon with at least 4 to 5 euros. But there are also slightly cheaper alternatives. Dried dates can be found in almost every ordinary supermarket or organic market. The «Deglet Nour» variety (around 2 euros a pack) is mostly sold in Central Europe.
Incidentally, the high sugar content also acts as a natural preservative and makes the dried fruit easy to keep for up to a year. However, it is advisable to transfer the dates from the usual packaging into a sealable container. This protects them from moisture loss and keeps them fresh and juicy for longer.
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How many dates should you eat a day?
Even if dates taste temptingly delicious and are healthy, you should also pay attention to the right dosage. Although fructose is considered healthier than industrial sugar, it is also very high in carbohydrates and calories in large quantities. In addition, due to their high fiber content, dates can have a laxative effect if consumed in excess.
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As always, the motto is: everything in moderation! But you can eat three to five dates a day with a clear conscience. Tip against ravenous hunger attacks: If you have an acute craving for sweets, a piece of fruit as a dessert after a meal usually helps.
How else can you use dates?
Are you bored of dates as a pure snack? Watch out! There are many other uses for the sweet fruit. For example, they are ideal as a natural sugar substitute in smoothies, yoghurt or muesli. By the way, you can also buy dates in liquid form as date syrup. There are also many great recipes for healthy date-based snack alternatives, for example as delicious energy balls in combination with almonds and coconut flakes!