A fruit likely to have originated in the desert area of North Africa, the date has been cultivated for centuries and its natural distribution area is still unknown. Reddish in color and fibrous pulp, it originates from date palm, a type of palm 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 energy properties, being considered a staple food in Arab culture, which can be consumed in various ways.
With about 28 varieties, its fresh version has sugar amounts of between 20 and 36%, while dried fruit raises the sugar level to 55 to 80%. In gastronomy, both versions are used, but the dried fruit conquer more space due to its more sweetened sweet flavor.
7 benefits of the date
It is not only for its flavor that this fruit has been gaining more and more adherents. Having vitamins, minerals and proteins, check out some of its biggest benefits according to the nutritionist:
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1. Help in fighting anemia: "It is rich in iron, and its consumption associated with healthy eating helps in the process of restoring essential nutrients to the body," he reveals.
2. Regulates the intestines: According to Marcelo, among the benefits of the date, one of the most striking is the fact that it regulates the intestines, fighting and eliminating constipation.
3. It's a great source of energy: Because it is rich in simple and complex carbohydrates such as fructose and glucose, which are slowly metabolized by the body, it provides sufficient energy for physical activity.
4. Promotes bone strengthening: "By containing significant amounts of manganese, selenium, copper and magnesium, promotes an improvement in bone health, strengthening them," explains the professional.
5. Assists in blood pressure control: Due to the presence of magnesium and potassium, the fruit assists the cardiovascular functions. "Thus, eating this fruit can prevent diseases obtained through uncontrolled blood pressure, such as cardiovascular accidents," explains the nutritionist.
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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 for its antioxidant power.
7. Helps fight acne: According to the professional, this fruit contains high doses of vitamin A, known as retinol, a great aid in combating acne.
Consumption Forms
It can be eaten fresh, but it can also be used in the dry version, such as prunes 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 taken once a day, without excess, with a portion of a maximum 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, can be used to sweeten recipes, replacing the use of sugar.
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Delicious Recipes with Dates
The date has been gaining more space for those seeking a healthy diet with varied nutrients. Check out a selection of delicious recipes using this fruit:
Cakes
1. Date Cake: For this recipe, the pitted dry date was chosen. Sunflower seed adds crispness to the dish and buckwheat flour ensures a gluten-free recipe, ideal for coeliacs or people on a restricted diet.
2. Prestige date cake: Functional recipe, replacing refined sugar with date. This is also a gluten-free recipe, which uses a mixture of coconut flour and rice flour to replace traditional wheat flour. Without lactose, the milk used is vegetable, made from almonds.
3Pear and Date Cake: Easy to prepare cake, it is prepared with a mix of flour, including common wheat flour, oatmeal and whole wheat flour, ensuring more nutrients for the dish. Pitted dates should be minced and added to the cake batter. The indicated pear quantity is two units and the ideal oven temperature is 220 ° C.
4. Cocoa cake, almonds and date: functional recipe, is a good choice to ensure energy for those who practice physical activities. With protein ingredients, it contains eggs, almond flour, oatmeal, coconut sugar, cocoa powder, pumpkin puree, honey, almond milk and coconut oil.
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5. Lumperjack cake: Cake from a famous restaurant in San Francisco, here gets a new version by having some of its ingredients replaced by healthier options. In addition to dates, it still takes coconut sugar to help sweeten it. Ideal for intolerant, it is made with a mixture of gluten-free flour and cashew nut flour.
6. Date Muffin: How about delicious muffins using the fruit for afternoon coffee? For the dough, wheat flour, sugar, cinnamon, salt, nutmeg, a beaten egg, oil, milk and 1 cup chopped dates. It is ready in just 20 minutes in the oven.
Sweets
7. Date candy: With only two ingredients, the date and 70% cocoa chocolate, 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, shape the dough into balls and dip them in the melted chocolate in a double boiler.
8. Date Brigadeiro: Gluten-free and lactose-free recipe, the dough is prepared by processing pitted dates with almond butter, walnuts and grated coconut in a processor until it becomes a paste. Add melted butter, cinnamon and cardamom. Now just shape the brigadeiro, pass 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 brigadeiro: raw and vegan recipe, uses pitted dates, cashew nuts soaked overnight, cocoa powder and a pinch and cinnamon. Just beat all the ingredients in the food processor and shape the brigadeiros.
10. Cocoa and walnut date truffle: Simple to prepare and using few ingredients, this recipe surprises those who taste it. A great choice for a nutrient-rich and oiled snack, it has the following ingredients: pitted dates, walnuts, cocoa powder and vanilla essence. More practical, impossible.
11. Coconut date truffle: Here, to facilitate the processing of dates, it is ideal to soak them for about 2 hours before preparation. To prepare it, add the dates, the coconut and the 70% melted cocoa chocolate in the processor until it becomes an easy-to-mold paste.
12. Date plum cake: Great choice to help regulate the intestine, this recipe also leads to black plum, rich in fiber and nutrients, with antioxidant function. In addition to the two fruits, its preparation requires ingredients such as cashews, mineral water and cereal mix.
13. Coffee and Date Brownie: Ready in about thirty minutes, is the ideal option to serve the last-minute visit. It uses coffee, dark chocolate, unsalted butter, organic sugar, eggs, wheat flour and minced pitted dates.
14. Carrot Cake Bars: A good idea for carrot cake lovers is to make this bar version, and you can always have them on hand when you feel like eating candy. Among its ingredients, we highlight the use of apple puree, giving softness to the snack and spices such as nutmeg, cinnamon and ginger powder, adding more flavor to it.
Side Effects and Contraindications
The nutritionist states that there is no contraindication to the consumption of fruit and should be avoided only by people who are allergic to some date nutrient. ? Again, it is important to be careful about consumption because it contains too much sugar ,? warns Marcelo. Due to this fact, it can be a risk for those with diabetes as it increases blood glucose levels.
Another contraindication would be for users of monoamine oxidase inhibitors (MAOs), 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 to avoid giving up a sweet recipe, but without using the dreaded refined sugar, the date has a pronounced flavor, as well as fiber, vitamins and minerals. Choose your favorite recipe using fruit and adopt this food rich in benefits in your diet now!
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