Date: 7 reasons to include this fruit on your menu right now

Fruit with probable origin in the desert zone of North Africa, the date has been cultivated for centuries, having its natural area of ​​distribution still unknown. With a reddish color and fibrous pulp, it originates from the date palm, a type of palm tree that can reach 25 meters in height, with leaves reaching up to three meters in length.

According to nutritionist Marcelo Langsdorff, dates are known to be excellent sources of vitamins and minerals, including vitamin A and K, thiamine, riboflavin, niacin, folic acid, fiber, potassium and copper.

Highly nutritious, this fruit still has energetic properties, being considered a staple food in Arab culture, which can be consumed in a variety of ways.

Featuring about 28 varieties, its fresh version has amounts between 20 to 36% of sugar, while the dried fruit raises the sugar level to 55 to 80%. In gastronomy, both versions are used, but the dried fruit conquers more space due to its more pronounced sweet flavor.

7 benefits of dates

It is not just for its flavor that this fruit has been gaining more and more fans. Possessing vitamins, minerals and proteins, here are some of its greatest benefits according to the nutritionist:

1. It helps fight anemia: “it is rich in iron, and its consumption associated with a healthy diet helps in the process of restoring essential nutrients to the body”, he reveals.

2. Regulates the intestine: according to Marcelo, among the benefits of dates, one of the most remarkable is the fact that it regulates the intestines, fighting and eliminating constipation.

3. It is a great source of energy: as it is rich in simple and complex carbohydrates such as fructose and glucose, which are slowly metabolized by the body, it provides enough energy to perform physical activities.

4. Promotes the strengthening of bones: “because it contains significant amounts of manganese, selenium, copper and magnesium, it promotes an improvement in bone health, strengthening them”, explains the professional.

5. Helps control blood pressure: due to the presence of magnesium and potassium, the fruit supports cardiovascular functions. “Therefore, ingesting this fruit can prevent diseases obtained through uncontrolled blood pressure, such as cardiovascular accidents”, explains the nutritionist.

6. Antioxidant and anti-inflammatory action: according to Marcelo, dates can prevent colds, as they are rich in essential vitamins such as ascorbic acid, closely linked to the immune system due to its antioxidant power.

7. Assists in the fight against acne: according to the professional, this fruit contains high doses of vitamin A, known as retinol, a great adjuvant in the fight against acne.

forms of consumption

“It can be eaten fresh, but it can also be used in a dry version, like plums and raisins, for example. However, consuming this way causes many of its benefits to be lost”, warns Marcelo.

According to the professional’s recommendations, dates can be ingested once a day, without excess, with a maximum portion of three units, due to their high sugar content, where their excess “is not recommended for those who are on a diet”, complements.

Also available in syrup or honey version, it can be used to sweeten recipes, replacing the use of sugar.

Delicious recipes with dates

Dates have been gaining more and more space for those looking for a healthy diet, with varied nutrients. Check out a selection of delicious recipes using this fruit below:

cakes

1. Date Cake: For this recipe, the seedless dried date was chosen. The sunflower seed adds crunch to the dish and the buckwheat flour guarantees a gluten-free recipe, ideal for celiacs or people who are on a gluten-free diet.

2. Prestige cake with date: functional recipe, replaces refined sugar with dates. This is also a gluten-free recipe, which uses a mixture of coconut flour and rice flour to replace traditional wheat flour. Lactose-free, the milk used is plant-based, made from almonds.

3. Pear and date cake: easy to prepare cake, it is prepared with a mix of flours, among them common wheat flour, oat flour and whole wheat flour, ensuring more nutrients for the dish. Pitted dates should be chopped and added to the cake batter. The amount of pear indicated is two units and the ideal temperature for the oven is 220 °C.

4. Cocoa, almond and date cake: functional recipe, it is a good choice to guarantee energy for those who practice physical activities. With protein ingredients, it takes in its dough eggs, almond flour, oat flour, coconut sugar, cocoa powder, pumpkin puree, honey, almond milk and coconut oil.

5. Date muffin: how about delicious muffins using the fruit for afternoon coffee? For the dough, flour, sugar, cinnamon, salt, nutmeg, a beaten egg, oil, milk and 1 cup of chopped dates. It’s ready in just 20 minutes in the oven.

sweets

6. Carrot cake bars: a good idea for carrot cake lovers is to make this version in a bar, so you can always have them on hand when you feel like eating a sweet treat. Among its ingredients, the use of apple puree stands out, providing softness to the snack and spices such as nutmeg, cinnamon and powdered ginger, adding more flavor to it.

7. Date candy: with just two ingredients, the date and chocolate with 70% cocoa, this candy is practical and very tasty. To prepare it, simply hydrate the dates in mineral water for about 4 hours and process them in a mixer. Finally, mold the dough into balls and dip them in the melted chocolate in a bain-marie.

8. Date Brigadeiro: gluten-free and lactose-free recipe, the dough is prepared by processing the pitted dates with almond butter, walnuts and grated coconut in a food processor, until it turns into a paste. Add melted butter, cinnamon and cardamom. Now just mold the brigadeiro, pass it in the grated coconut and it is ready to be tasted. Another option is to add cocoa powder to give that chocolate taste.

9. Date and cashew nut brigadeiro: raw and vegan recipe, uses as ingredients pitted dates, cashew nuts soaked overnight, cocoa powder and a pinch of cinnamon. Just beat all the ingredients in the food processor and shape the brigadiers.

10. Date truffle with cocoa and walnuts: simple to prepare and using few ingredients, this recipe surprises those who try it. Great option for a snack rich in nutrients and oilseeds, it has the following ingredients: pitted dates, nuts, cocoa powder and vanilla essence. More practical, impossible.

11. Date truffle with coconut: here, to facilitate the processing of dates, the ideal is to let them soak for about 2 hours before preparing them. To prepare it, add the dates, coconut and melted 70% cocoa chocolate in a food processor until it forms an easy-to-mold paste.

12. Date sweet with plum: great option to help regulate the intestines, this recipe also takes the black plum, rich in fiber and nutrients, having antioxidant function. In addition to the two fruits, its preparation requires ingredients such as cashew nut flour, mineral water and cereal mix.

13. Coffee and date brownie: ready in about thirty minutes, it’s the ideal option to serve to the last minute visit. It uses coffee, semi-sweet chocolate, unsalted butter, organic sugar, eggs, wheat flour and chopped pitted dates.

Side effects and contraindications

The nutritionist says that there is no contraindication for the consumption of the fruit, and should only be avoided by people who are allergic to some nutrient in the date. “Again, it is important to be careful in consumption, because it contains a lot of sugar”, warns Marcelo. Due to this fact, it can be a risk for those who have diabetes, as it increases blood glucose levels.

Another contraindication would be for users of monoamine oxidase (MAO) inhibitor drugs, widely used in the treatment of depression or high blood pressure, where tyramine, a substance contained in this fruit, can interact with these inhibitors and raise blood pressure.

Ideal option for those who do not give up enjoying a sweet recipe, but without using the dreaded refined sugar, the date has a strong flavor, in addition to fiber, vitamins and mineral salts. Choose your favorite recipe using the fruit and adopt this food rich in benefits in your diet now!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.