Launching a new series of blogs for 2016 on the importance of introducing certain foods in your diet, second of the list are: DATES.
DEFINITION AND TYPES:
A product of the date palm and cultivated since approximately 6000 B.C, the date fruit is one of the sweetest fruits around. This delicious fruit comes in many different varieties, often dried, resembling raisins or plums.
There are several types of dates kenta, alligh, kouat alligh, sayer and zahedi but the most common are the following 4:
Mejool: the United States is the foremost producer. Located in California, the palm groves lie mainly in the two areas of Bard Valley, which by itself produces 70 percent of mejool dates, the second area being Coachella Valley. Their exports rose to approximately 800 tonnes in 1999.
Deglet Nour: Imports of the deglet nour date variety are approximately 30 000 tonnes per year. It is the most popular variety in EU. Nevertheless there are some differences between southern and northern Europe.
Hayani: Typical of Istrael, , called ‘Fresh All Year Round Dates”. They are frozen, pitted or unpitted, immediately after harvesting. The fibrous texture of the fruit and its high sugar content allow it to undergo this treatment perfectly and to remain in perfect condition in terms of appearance and taste.
Bahri: the bahri variety is exported and sold as fresh produce by Israel. Only small volumes are consumed in Europe. Its main markets are in France, the UK and Spain.
Dates are rich in fiber, potassium, and copper, the following nutritional data outlines some of the key nutrients found in dates, and is based on a 100g serving of the fruit.
- Fiber – 6.7 grams. 27% RDA.
- Potassium – 696 milligrams. 20% RDA.
- Copper – 0.4 milligrams. 18% RDA.
- Manganese – 0.3 milligrams. 15% RDA.
- Magnesium – 54 milligrams. 14% RDA.
- Vitamin B6 – 0.2 milligrams. 12% RDA.
Dates are also extremely high in sugar content, coming in at a whopping 66.5 grams per 100 gram serving of the fruit, ideal as quick energy during endurance sports.
Help promoting digestive Health, relieving constipation
Boost heart health
Have anti-Inflammatory properties
Help reducing blood pressure and stroke risk
Are great for a healthy pregnancy and delivery
Boost brain health
Help with weight loss
Help with Iron-deficiency anemia
Reducing blood pressure
Help with impotence
Promote respiratory and digestive health
Help prevention hemorrhoids
Help prevent chronic conditions such as arthritis
Reduce colitis risk
Help preventing colon cancer
HOW TO CONSUME:
– they can be eaten raw during training, 60 grams of dates contains the same amount of carbs and calories as a GU gel
– soaked in water and blended instead of artificial syrups
– added to porridges and puddings
– added to baked goods like bread and cookies
– you can also chop them on top of healthy cereal
– you can mix them in yogurts
– blend them and mix them with nuts, for a quick energy snacks balls
– you can add dip them in healthy chocolate for a quick dessert
– Added in smoothies to thicken them up and add extra hidration
– They can also be mixed with water and blended dates and turned into an energy gel for endurance sports since they are so expensive here. Follow this recipe from a fellow runner below for 3 servings:
– 1 cup of dried dates, soaked overnight with just enough water to cover the dates
– 2 tablespoons of agave nectar / honey
– 1 teaspoons of coconut oil
– zest from half of a lemon / lime, better organic form The Fruit Republic
– pinch of sea or pink himlaya salt
We found another great article about dates; read more about from our friends at Health Ambition!
La Holista uses dates in Energy Balls and Sports Protein Balls as natural sweeteners. Do you use dates? Let us know below why do you love them too…