The Date fruit adds more taste to desserts, but do you know there are some exceptional health benefits of dates? They are great energy-boosters and a very good source of dietary fiber.
A Brief History of the Date
Date is an edible, sweet dry fruit rich in minerals and vitamins. A staple food of Middle Eastern countries, dates have been cultivated since ancient times, probably as early as 6000 BC. The Date Palm (scientific name: Phoenix dactylifera) produces bunch of oval drupes that are at least 3 cm long and 2 cm in diameter. These drupes, called dates, are incorporated in many Middle Eastern and Mediterranean cuisines and are often eaten whole.
Archeological evidence reveals that dates were cultivated since ancient times (as mentioned above, probably as early as 6000 B.C.) in the eastern Arab region. Later, they were cultivated around northern Africa, Italy, Spain and South East Asia. In 1765, the Spanish people introduced dates to California and Mexico. Today, two distinct varieties of dates, the Deglet Noor and Medjool are mainly cultivated in Arizona and southern California in the United States.
(image courtesy: wikipedia, photo by Zeeshan Jaaved)
Health Benefits of Dates
Dates are rich in nutrients including minerals and vitamins. There are many benefits of eating dates, as they are free from cholesterol and are very low in fat.
1. Dates are rich in nutrients:
Dates are very good source of dietary fiber, protein and are rich in vitamin C, vitamin B1, B2, B3 and B5 and vitamin A1. There are 20 different kinds of amino acids which ease the digestive process. Dates are rich in soluble and insoluble fiber. According to the American Cancer Society, consuming 20-35 grams of dietary fiber every day is healthy for your body.
2. Great Energy Booster:
Dates are considered to be one of the best energy boosting snacks as they are power-packed with 29 grams of natural sugars such as glucose, fructose and sucrose. They also contain 31 grams of carbohydrate and 3 grams of dietary fiber. These qualities of dates make them the rightful candidate for boosting energy. Adding dates in milk can be a very nutritious snack for both kids and adults.
3. Low in Calories:
Dates have a very low calorie count; around 23 calories for a single date fruit. That is why it is also suitable for health conscious people.
4. Dates are Rich in Potassium and Low in Sodium:
One of the key benefits of dates is its ability to regulate a healthy nervous system, thanks to the rich potassium content. Research has recommended that higher intake of potassium (about 400 mg) can cut the risk of stroke by 40 percent.
Other important mineral salts include copper, iron, magnesium, manganese and phosphorous. They also have a dense concentration of phenol antioxidants and other nutrients. Another key health benefit of dates is its ability to lower undesirable LDL cholesterol.
(image, top left: wikipedia.org, photo by J.P. Lon)
Date: Consumption and Selection tips
• Dates are mainly served as desserts in most Middle-Eastern countries. They can be chopped into tiny slices and spread all over cakes and puddings to enhance their tastes. You can also stuff dates with sweet fillings after removing its seed.
• When you select dates, always make sure they are evenly colored and fleshy. A dry, withered-looking date has neither any taste nor nutritional benefits.
• Ensure there are no sugar formations on the exterior part of a date. This usually happens around a dry date fruit and is absolutely not suitable to eat.
• Before you eat whole raw dates, make sure to wash them properly. This is because dust easily gets stuck on the fleshy part of dates.
• Dates are dry fruits, so there are no storage hassles. But, to ensure its freshness remains intact, you must keep them under refrigeration. Dates kept in refrigerators can remain fresh for up to two to three weeks or longer.
References
http://en.wikipedia.org/wiki/Date_Palm
http://www.familynutritiononline.com/Health%20Articles/health_benefits_of_dates.htm