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Ensure the proper functioning of your entire body with the date

To maintain a healthy and harmonious body and ensure the proper functioning of the body, it is essential to have good eating habits. Therefore, you should choose your food carefully and ensure that it is rich in nutrients beneficial to your health.


It should be noted that dates are formally contraindicated for people with diabetes because of their very high sugar content (18.7g of sugar per 25 g of fruit), as well as for people who are overweight.
Adopt a healthy lifestyle, exercise regularly and gradually integrate dates into your diet to enjoy all the benefits of this HEALTHLY food.

Dates are the most complete and healthy fruits for your health. It is an energy bomb and a concentrate of vitamins and fibers that participate in the proper functioning of your digestive system. It is also a well known fruit for its appetite suppressant effect often consumed during dietary diets. It is the friend of athletes because of its richness in nutrients and it is also the enemy of cholesterol. The list of its benefits is long and not exhaustive, so here are the main virtues of the dates and their effects on the common ailments of everyday life.

Dates are rich in glucose, fructose and sucrose, as well as vitamins B2, B3, B5 and B6, potassium and calcium, a small amount of vitamin C and mineral salts (potassium and calcium). It is also rich in chromium and fibers.

All for an energy value of 287 Kcal per 100 g. This small fruit is an energy bomb by itself and has varied benefits.

Fresh dates that have reached maturity are fragile and delicate to carry. It is partly for this reason that it is dried (of 70% of water for the fresh date it passes to 20%).

The Benefits of the Date

  • Remedy for constipation;
  • Tones the muscles;
  • Delays the aging;
  • Avoids the accumulation of nutritional waste;
  • Protects nervous disorders, neuritis and polyneuritis;
  • Beneficial effect on the prostate and kidneys;
  • Fix the nerve cell and bone calcification;
  • The date is recommended in neuroses, nervous diseases, asthenia and neuritis;
  • Reduces cholesterol;
  • Antioxidant.

People for whom it is recommended to consume dates:

  • people often with fatigue, anemia;
  • convalescents: people who are recovering from an illness, for pregnant women and those who have just given birth;
  • decalcified: people who lack calcium;
  • the elderly and demineralized: people with weakened bone capital;
  • for children and athletes.

Why eat dates every day?

They improve digestion

Due to their high fiber content, 57% insoluble fiber and 43% soluble fiber, dates are excellent for improving digestion and accelerating intestinal transit. Indeed, the fibers are known for their capacity to retain water at the level of the colon, which makes it possible to maintain an optimal level of hydration which facilitates the evacuation of the stools. Thus, by boosting the functioning of the intestines, consumption of dates helps to fight against bloating and constipation and to reduce the risks of hemorrhoids and colon cancer.
Moreover, by increasing volume during digestion, the fibers also promote the feeling of satiety and help to maintain a healthy and stable weight.

It should be noted that eating 3 dates per day provides the body with 2g of fiber, which is equivalent to a part of 5% to 8% of the recommended daily amount of fiber.

They relieve pain

Many people do not know that dates can help alleviate their ailments, thanks to their richness in magnesium, a mineral that has powerful anti-inflammatory properties. According to a scientific study, people with a deficiency of more than 50% of magnesium have a higher rate of inflammation markers such as C-reactive protein, TNF (tumor necrosis factor) and interleukin 6 (IL6). Similarly, supplementation with magnesium allowed to reduce the rate of these indicators, reducing at the same time the risks of several diseases such as arthritis and cardiovascular diseases.

Dates regulate blood pressure and reduce the risk of stroke

Rich in magnesium, potassium, copper and antioxidants, dates are excellent protective foods for the cardiovascular system. By preserving the elasticity of the walls of the vessels, by promoting their expansion and by preventing the fat from being deposited there, they maintain a balanced blood pressure. In addition, these fruits also help to maintain a good heart rate and to protect the connective tissues in the heart, which greatly reduces the risk of cardiovascular and cardiac diseases. According to a recent scientific study, foods rich in potassium reduce the risk of stroke by 40%.

They boost brain function

In addition to its antioxidants which protect against the aggressive effect of free radicals, its nutrients that nourish the different body tissues, the dates are also rich in phosphorus and vitamin B6, two nutrients extremely beneficial to stimulate the functioning of the brain and boost the Intellectual performances. In fact, according to a study published in JAMA Internal Medicine, a sufficient intake of vitamin B6 improves concentration and memory, and people who consume it regularly have better scores in cognitive tests.

Good for the body and the heart!

Cardiac patients should be pleased that eating dates on a daily basis would greatly reduce the risk of heart disease. Dates are antioxidants, so they contribute to reducing the level of fat deposited in your arteries by 28% according to researchers from the Institute of Technology of Israel.

Reduce hypertension

Researchers at the World Health Organization conducted research on dates and found that daily intake of dates would reduce the blood pressure level in people prone to hypertension. And thanks to their high potassium and magnesium intake that dilate the blood vessels and reduce blood pressure.

Prevent Stroke

According to scientific studies, consuming dates would reduce the risk of stroke by virtually 30%. The potassium present in this fruit prevents the oxidation of fat in the blood. This oxidation is responsible for blocking the flow of blood to the heart or brain. Eating dates on a daily basis reduces the oxidation of fats in the blood and reduces the risk of stroke.

Other Benefits of dates on HEALTH

Dates help to treat diarrhea

The dates contribute to the proper functioning of the intestinal flora and promote the development of good bacteria in the intestines. They are also very rich in iron and calcium which are good for treating diarrhea. Be sure to consume frequently if you suffer from them.

Fight against constipation

Dates are excellent for the digestive system. In the same way, they also promote the natural elimination of toxins from the body thanks to their high fiber content. If you are subject to occasional constipation, dates will become your best allies. All you have to do is leave a few dates in a glass of water overnight and drink this water which will act in some ways like a powerful laxative.

Iron still iron

Anemic people should no longer worry because the dates are the ideal solution for them because of their inexhaustible source of iron. Iron is indispensable to the human body because its role is to carry oxygen in the blood. Anemic people should consume dates regularly to ensure a good iron intake and decrease intake of medications and dietary supplements.

Dates, good for the eyes

The eyes love it, due to their intake of lutein and zeaxanthin, excellent pigments for retina and improve vision. As we age, our eyes no longer have the same functions as they were at our twenty years, dates are there to prevent the loss of vision.

Excellent for the brain!

Phosphorus is the ultimate anti-fatigue remedy. It is also good for memory and nervous system. Our brain needs it every day to ensure its full function. Very concentrated in phosphorus, dates are excellent for the whole cerebral system.

Good for libido …

Dates are a powerful aphrodisiac, effective for increasing the libido of men and women. Simply soak a few dates in goat milk and let stand overnight. You can drink the next day by adding honey. You will regain the sexual energy of your twenty years!

Rebalance your weight

Dates have an extraordinary appetite suppressant effect because they are rich in chrome. It is the latter which limits the need for sugar and thus reduces the desire for snacking.

In cooking

Milled with nuts and other ingredients, the date makes excellent sweet desserts. To incorporate it into a recipe is also a real charm because its texture is already that of a paste. It finds its place in any recipe where even a single date can complete the final touch of flavors by adding a hint of sweetness.

  • Add finely sliced dates in a dressing, in a tabbouleh. Or incorporate them into a salad dressing composed of yogurt, vegetable oil, buttermilk and concentrated orange juice. Switch to the blender.
  • In fruit or vegetable salads.
  • Mix with yogurt, dates, concentrated orange juice, banana, crushed ice and serve. Or try mixing yogurt, concentrated pineapple juice, dates and coconut.
  • Mix dates, soy milk, vanilla extract and grated coconut.
  • Prepare a nourishing pudding with dates, rice and milk.
  • Serve as a treat, simply by stuffing them with nuts or an almond paste.
  • Add them to your preparation of bread, nut bread, cakes, muffins, biscuits or make traditional squares with dates and oatmeal.
  • Dates may replace all or part of the mangoes in the classic recipe for chutney.
  • Chicken rice and dates. Sauté chunks of dates in butter, add chicken strips. Cook for a few minutes and serve with rice cooked in chicken broth flavored with cloves. Top with sliced and dry roasted almonds, as well as sesame seeds.
  • Dates purée to perfectly replace sugar in your favorite recipes.

Preparation and conservation of dates


Soak the dry dates a few hours in water to rehydrate them. They can also be eaten as they are, taking care to pass them under water. This makes it possible to remove the syrup made of sugar which dates are often coated with so that they retain a certain moisture.


There are more and more fresh dates at affordable prices. They can be purchased in Arabic, Jewish and Indian grocery stores. Fridge. Put the fresh dates in an airtight container, as they easily absorb odors.

Dried or dehydrated, dates are kept for 6 to 12 months, depending on the variety. Keep them in a cool, dry place away from light and heat, to protect them from mold.

Link of this article :

Theuwissen E, Mensink RP. Water-soluble dietary fibers and cardiovascular disease. Physiol Behav2008;94:285-92.
Vinson JA, Zubik L, et al. Dried fruits: excellent in vitro and in vivo antioxidants. J Am Coll Nutr. 2005;24:44-50.
Bazzano LA, Serdula MK, Liu S. Dietary intake of fruits and vegetables and risk of cardiovascular disease. Curr Atheroscler Rep. 2003;5:492-499.
Lavallée Côté L. et Dubost-Bélair M. Dans : Chagnon Decelles D., Daignault Gélinas M., Lavallée Côté L. et coll. Manuel de Nutrition Clinique, 3e éd. Montréal, Ordre professionnel des diététistes du Québec, 2000
Al Farsi MA, Lee CY. Nutritional and functional properties of dates: a review. Crit Rev Food Sci Nutr2008;48:877-87.
Lampe JW. Health effects of vegetables and fruit: assessing mechanisms of action in human experimental studies. Am J Clin Nutr 1999 September;70(3 Suppl):475S-90S.
Santé Canada. Fichier canadien sur les éléments nutritifs 2010.

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