Dates: what are they, health benefits and recipes

Dates are a fruit obtained from the date palm tree and are usually available in the supermarket in dried form, and can be used to replace sugar in recipes for cakes and cookies, for example. In addition to this, this fruit is an excellent source of antioxidants, B vitamins and minerals such as potassium, copper, iron, magnesium and calcium.

Dried dates are higher in calories than fresh dates, as removing the water from the fruit makes the calories and nutrients more concentrated. Therefore, it is important to moderate consumption and not to exceed 3 dates per day, especially for those who wish to lose weight and in diabetics. 

Benefits of its consumption

For being one of the sweetest fruits, the date should be consumed in small amounts, so it will bring benefits such as:

Help in the functioning of the intestine, being rich in fiber, helping to combat constipation;

It could help control blood sugar due to its fiber content, as they slow digestion and prevents very high blood sugar peaks. This dried fruit can be consumed by diabetics moderately, since it has a medium glycemic index, that is, it moderately raises blood sugar;

Provide energy for training, being rich in calories from its carbohydrate content;

Favor muscle development by being rich in potassium and magnesium, essential minerals for muscle contraction;

Strengthen the immune system and prevent disease, being rich in zinc, B vitamins and antioxidants that help increase the body’s defenses;

Prevent anemia by containing iron;

Help relax and reduce tension, being rich in magnesium;

It could reduce the risk of suffering neurodegenerative diseases, such as Alzheimer’s, as well as improve memory and cognitive capacity, due to its anti-inflammatory properties coming from flavonoids and its contribution of zinc;

Take care of visual health, for being rich in vitamin A, avoiding the risk of suffering eye diseases such as macular degeneration, for example;

Also, dates are rich in antioxidants including carotenoids, flavonoids and phenolic acid, which help promote heart health and reduce the risk of certain types of cancers, because they help reduce inflammation in the body. 

In addition to this, some scientific studies also indicate that consuming dates during the last weeks of pregnancy can help decrease labor time and reduces the need to use oxytocin to speed up the process. It is not yet known exactly why they exert this effect, however they indicate that consumption should be 4 dates per day from the 37th week of gestation. 

Nutritional Information

The table below shows the nutritional information for 100 g of dried and fresh dates:

Dates are usually sold dried and seedless, as it helps their preservation. Each dried and seedless fruit weighs about 24 g, but people with diabetes should consume with caution and according to medical or nutritionist guidance.

Date jam

Date jam can be used to sweeten recipes or as toppings for cakes and sweet fillings, in addition, it can be used as a dessert or spread on whole wheat toast.

Ingredients

10 dates;

Enough mineral water.

How to prepare

Add enough mineral water to cover the dates in a small bowl. Let stand for about 1 hour, drain the water and save, then blend the dates in a blender. Gradually add the stored water until the jam is creamy and of the desired consistency. Store in a clean container in the refrigerator.

Chocolate balls with dates

These chocolate balls are an excellent choice to serve at parties or as a dessert, as it is rich in good-for-you fats from nuts and coconut.

Ingredients

200 g seedless dates;

100 g almonds;

100 g cashew/cashew/cashew nuts;

¼ cup unsweetened shredded coconut tea;

½ cup raw cocoa powder tea;

1 pinch of salt;

1 tablespoon coconut oil.

How to prepare

Add filtered water to the cover and let stand for 1 hour. Blend all the ingredients in a blender until a homogeneous mass is formed (if needed, use a little water from the soaking of the dates to blend). Remove and form the balls to form the sweets in the desired size, you can cover them with sesame, cocoa or cinnamon, for example.

Pan de Dátiles

Ingredients

1 glass of water;

1 glass of seedless dates;

1 tablespoon of baking soda;

2 tablespoons butter;

1 1/2 cups whole wheat or oat flour;

1 tablespoon yeast;

1/2 cup raisins;

1 egg.

1/2 glass of hot water.

Mode of preparation

Place 1 glass of water in a saucepan, when boiling add the dates, baking soda and butter. Stir over low heat for about 20 minutes, until the dates are soft. With a fork, mash the dates to a puree, let cool. In a bowl, mix the flour, the yeast, the raisins and in another bowl mix the cooled dates, the beaten egg and half a glass of hot water, mix the two pastes and place the preparation in a greased mold. Bake in a preheated oven at 200 ºC for 45-60 minutes.