It has become a Ramadan tradition to break the fast with dates. The close relationship between dates and Ramadan is due to the saying of the Prophet (SAS): “When one of you wants to break the fast, let him break his fast with dates. If he can’t find dates, break his fast with water. The water is clean. This can be understood from the hadith.
Since dates fall into the category of superfoods, they are increasingly common foods to eat outside of Ramadan. In general, super foods; are foods rich in vitamins, antioxidants and many other health benefits. It has taken its place as a natural sweetener in many nutritional trends for a long time. The date palm, called Phonenix dactylifera, has thousands of different varieties of dates. Despite so many varieties, if you are still wondering which date is the most useful or the most delicious, we can say that Medina dates and Acwa dates are rich in nutrients and iron, although the taste varies according to the taste in general.
Dates contain fructose, which is a natural fruit sugar. However, I would like to remind you that when buying dates, you should pay attention to whether the date has been processed or not. It means to be treated; This means that leftover dates from years gone by are dipped in glucose syrup and watered down again and relisted away from naturalness. For this reason, I recommend that you look at the “ingredients” when buying dates and choose natural, additive-free products instead of dates that contain glucose. You can guess dates with added glucose by their more moist appearance and greater stickiness. Since the natural sugar content varies with different sizes of dates, paying attention to the size of the dates you eat will help you choose the right serving size. 4 dates are equivalent to 1 serving of fruit and contain an average of 60 calories. Although it is rich in vitamins and minerals, it is therefore necessary to consume dates in a controlled manner.
Benefits of dates
On the occasion of Ramadan, let’s take stock together of the benefits of dates in these days when we consume a lot.
It is nutritious; Because they are dry, their calorie content, ie their nutritional value, is higher than most fresh fruits. The calorie content of dates is similar to that of other dried fruits such as raisins and figs. Most of the calories in dates come from the carbohydrates they contain. The rest comes from very small amounts of protein. Despite their calories, dates contain significant amounts of fiber, as well as vitamins and minerals.
It contains a large amount of fiber; It is important for your overall health and gut health. Fiber can benefit your digestive system by preventing constipation. It supports regular bowel movements. Dates are high in fiber, which can be beneficial for preventing constipation and maintaining blood sugar control.
Contains various antioxidants; It also reduces the risk of cell regeneration, wound healing, younger appearance and various diseases. Compared to similar types of fruit, such as figs and prunes, dates have a higher antioxidant content. At the same time, dates contain various antioxidants that help prevent the development of certain chronic diseases such as heart disease, cancer, Alzheimer’s disease and diabetes. It reduces the risk of atherosclerosis.
Supports brain health; It reduces brain inflammation, which is important for preventing Alzheimer’s disease. It also strengthens your nervous system thanks to the potassium it contains. Thanks to its richness in vitamins A and B and the large amount of magnesium it contains, it supports memory.
Supports maternal and child health; Hz. Recalling the birth event of our mother Mary (as) related to the date palm, let us state the effect of facilitating birth with the consumption of the substance oxytocin in the date, especially during the last months. The folic acid contained in dates contributes to the development of the baby’s brain in the womb. It is also known for its effect of increasing breast milk after birth.
It is a natural sweetener; Due to the natural sugar content, dates are very sweet and also have a subtle caramel flavor. Because of the benefits it provides, it makes a great healthy alternative to white sugar in recipes. You can easily find these alternatives with search engines.
Strengthens the bones; Dates contain various minerals such as phosphorus, potassium, calcium and magnesium. It provides strong bone formation with these minerals. It is effective in preventing bone diseases that can develop due to deficiencies of various vitamins and minerals such as osteoporosis.
It has a low glycemic index; It has the potential to help regulate blood sugar due to its fiber and antioxidants. It provides blood sugar control due to its high fiber content. In other words, the sugar in it slowly mixes with the blood.
Supports the immune system; Selenium and magnesium minerals, as well as vitamins A and C, support the immune system. It is protective against infections.
You can rejuvenate your tired body by consuming dates during the day, which is good for physical and mental fatigue. It gives energy for a long time. At the same time, a small amount of date consumption in iftar has a relaxing effect on the body. Such a delicious fruit with huge nutritional values along with many other benefits should not only be eaten during Ramadan but should also be included in the daily diet. We wish you a healthy and happy Ramadan where you will consume dates with the intention of sweetness!