Dates are one of the most nourishing fruits, enjoyed both fresh and dried. They are small, cylindrical fruits that range in color from yellow to reddish-brown. Fresh dates are delicious, but they ferment quickly, so they are usually dried in the sun. During drying, dates lose about 40% of their weight.
Rich in Natural Sugar and Nutrients
Dates are packed with natural sugars like glucose and fructose, which provide quick energy. They are healthier than refined sugar and are often eaten raw or with milk for added nutrition. Some people enjoy dates with curdled milk. The date palm also produces a sweet juice that can be consumed fresh, turned into natural sugar, or even fermented into alcohol.
Nutritional Value (per 100g):
Energy: 373 kcal
Protein: 2.1 g
Fat: 0.1 g
Carbohydrates: 91 g
Total Sugars: 68 g
Added Sugars: 0 g
Dietary Fiber: 11 g
Sodium: 4 mg
Calcium: 120 mg
Phosphorus: 50 mg
Iron: 7.3 mg
Health Benefits of Dates
Boosts Energy: Dates are easily digested and help restore energy quickly. Boiling fresh dates in milk creates a nourishing drink, ideal for children and those recovering from illness.
Aids Digestion: The nicotinic content in dates helps with intestinal issues. They also act as a natural laxative, helping with constipation. Soaking dates overnight and consuming them as a syrup in the morning enhances their laxative effect.
Good for Overall Health: Dates provide essential minerals like calcium, phosphorus, and iron, which support bone health and blood formation.
Handling and Consumption
Since dates have a sticky surface that can attract dust and dirt, it’s best to buy good-quality, well-packed dates and wash them before eating.
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