We are all aware that packaged foods available in hypermarkets are often preserved with additives. These additives can have irreparable effects on our bodies in the long run. To reduce the risk of this, we can add natural and plant-based foods to our diet in some cases. This will help us to avoid the intake of harmful substances and also benefit from their amazing properties. In this post from Plants Folder, we will discuss dates and introduce you to the amazing properties of this fruit. Stay with us!
History and Origin of the Plant
Dates, with the scientific name Phoenix dactylifera, are a tropical evergreen plant that grows in dry and semi-arid regions. They can grow up to 30 meters tall and can live for up to 100 years. This tree has large, curved leaves that can grow up to 6 meters long. The leaves are dark green and are structurally similar to bamboo. The fruit of this tree comes in a variety of colors, including black, red, brown, and yellow, with a hard core and a thin skin. This plant, which has great economic value, is grown in most tropical regions of the world.
Properties and Contraindications
Dates are a very nutritious plant with a wide range of nutrients such as carbohydrates, fat, protein, fiber, vitamins B, C, E, potassium, magnesium, calcium, and iron. With this in mind, this fruit has a significant impact on our bodies, some of which we will discuss below.
Reduced Cancer Risk
Free radicals are compounds that can damage cells and increase the risk of cancer. According to some laboratory studies, the antioxidants present in this fruit, such as polyphenols, flavonoids, and carotenoids, help protect cells from free radicals and reduce the growth of cancer cells. The fiber in this fruit can help reduce the risk of colorectal cancer.
Helping to Increase Energy
We know that carbohydrates are the body’s main source of energy and are quickly converted into sugar by the body. These sugars are then used by the body to produce energy. A medium-sized date contains about 27 grams of carbohydrates. Of course, this fruit also contains some fat and protein, but the process of absorbing them is slower than carbohydrates.
Helping to Improve Digestion
The high fiber content of this fruit helps to improve digestion. There are 7 grams of fiber in 100 grams of the fruit. Fiber helps to form stool, strengthen regular bowel movements, and prevent constipation. In a study conducted on 21 people, they ate 7 dates daily for 21 days. After 21 days, researchers found that the people in the study had improved bowel movements and more bowel movements than before consuming it.
Who Should Not Eat Dates?
It is a nutritious and delicious food that can help improve your health, but some people should be cautious about consuming them, which we will discuss below.
People with diabetes
This fruit contains natural sugar and can raise blood sugar levels. People with diabetes should consume it in moderation and carefully monitor their blood sugar levels.
People with digestive problems
Dates contain fiber, which can cause digestive upset in some people. People with digestive problems such as constipation, diarrhea, or irritable bowel syndrome (IBS) should consume it with caution.
Pregnant or breastfeeding women
Dates contain iron, which is beneficial for pregnant or breastfeeding women. However, excessive consumption of it can lead to weight gain. Pregnant or breastfeeding women should consume this fruit in moderation.
Conclusion
Dates are a healthy and nutritious fruit that can provide a variety of health benefits. They are a good source of vitamins, minerals, fiber, and antioxidants. Dates can be enjoyed as a snack, added to smoothies, or used in baking.
How to Eat Dates
Dates can be eaten in a variety of ways.
As a snack or dessert: It is a delicious and nutritious snack or dessert. You can eat dates alone or with other foods such as nuts, dried fruit, or chocolate.
As an addition to baked goods: Dates can be used as a sweet and nutritious addition to baked goods such as cakes, cookies, pastries, and puddings.
As an addition to beverages: Dates can be added to water, milk, smoothies, or other beverages and consumed as a sweet and nutritious drink.
Dates and banana smoothie
Ingredients
Milk: 2 cups
Dates: 5 pieces
Coconut powder: 2 tablespoons
Peanut butter: 2 tablespoons
Cinnamon powder: 1/2 teaspoon
Bananas: 2 pieces
Instructions
Peel the bananas and cut them into rings. Then, place them in a container or zip-top bag and freeze them until they are frozen.
In a pot, add some water and bring it to a boil. In the meantime, wash the dates and let them drain. Then, place the dates in the boiling water as they are in the colander. Wait for 2 minutes and remove the colander. Immediately rinse the dates under cold water. Remove the pits from the dates. You can also put the dates in the freezer, but it is optional.
Place the bananas, pitted and skinned dates, cinnamon powder, and milk in a blender. Blend all the ingredients together until you have a smooth mixture. When all the ingredients are mixed together, add the peanut butter and turn on the blender for 20 seconds until its texture is separated. Then, pour the smoothie into a glass and decorate and serve it with sliced banana rings, nut powder or flakes, etc.
This smoothie is a delicious and nutritious way to start your day. It is also a great source of energy for athletes and active people
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