1. Why is date a miraculous fruit? (distinguishing it from other fruits, etc.)
In recent years, many studies have been carried out on dates, which are the most important food of the Medicinal Prophet, and different benefits are revealed each time.
Dates are one of the fruits with the richest nutritional content. It contains almost all the food groups we need, starting from the womb and in all periods of life (childhood, pregnancy, old age, etc.). In addition to containing many vitamins and minerals (iron, magnesium, calcium, potassium, vitamin A, B vitamins, vitamin C), date fruit, which is a source of carbohydrates, protein and fat, also has a high fiber content.
2. What are the benefits of dates?
Unfortunately, dates are mostly remembered and consumed during Ramadan in our country. During times outside Ramadan, it becomes difficult to find dates in markets, nut shops, …
The basis for healthy nutrition and weight loss is nutritional diversity. Consuming appropriate amounts of each food group is necessary for a healthy life. Dates are one of the rare foods that diversify our daily diet on their own with the nutritional diversity, antioxidants (protective elements against cancer) and fiber they contain.
Today's rapidly increasing cancer cases are the result of increased intracellular oxidative stress. In order to reduce oxidative stress, antioxidants entering the body must increase. Dates are protective against cancer with phenolic compounds such as carotenoids and anthocyanins.
According to a study. The amounts of antioxidant catechins found in 100 grams of fruit were compared. 9.5 times more catechin was detected in fresh dates than in fresh apricots, approximately 4 times more than in blueberries, and 5 times more than in figs. The amount of catechin in dried dates is approximately 5 times higher than dried apricots, 2 times higher than dried blueberries, and 6 times higher than dried figs. (1)
3. What are the benefits of dates during pregnancy and how should they be consumed correctly?
Dates are one of the most ideal foods that meet the increased energy needs and sweet cravings during pregnancy. The folic acid (vitamin B9) it contains helps the baby's brain-nerve development and prevents neural tube defects. Additionally, magnesium found in dates The mineral reduces pregnancy cramps. Dates also contain iron, another important mineral needed during pregnancy. However, people with gestational diabetes should consume dates in a controlled manner. It is appropriate to consume 3-4 dates with a glass of milk as snacks.
However, since it has a stimulating effect on the uterine muscles, it should not be consumed at the risk of miscarriage and premature birth. In high-risk pregnancies (the risky period may be in the first 3 months or throughout the pregnancy), they should eat after consulting their doctor. Expecting mothers can have an easier birth by consuming 5-6 dates a day, starting after the 38th week.
4. What are the benefits of dates during postpartum and how should they be consumed correctly?
Consuming dates during postpartum helps the uterus recover and reduce bleeding. It gives energy to the mother who has just given birth. The B vitamins contained in dates will provide a soothing effect to the mother who is in an emotionally sensitive period. Dates are among the foods that increase breast milk.
In our society, sherbet desserts, sugary foods, halva, etc. are fed to mothers who have just given birth, on the grounds that they make milk. These foods with high energy content cause the mother to gain weight. Dates are a healthy natural dessert. Sugar-free compote can also be prepared. In this way, mothers will not gain weight and their milk supply will increase. Consuming dates during breastfeeding also increases breast milk by allowing the mother to drink more water.
5. What are the benefits of dates for babies and how should they be consumed correctly?
We know that our Prophet (SAW) gave dates to newborn babies. Dates are one of the suitable fruits that can be given to babies due to the nutritional diversity they contain and the risk of allergy is low. It is ideal for constipation problems that can be seen in babies, due to its fibrous structure.
Date, which does not contain any additives, preservatives, etc., is a natural dessert for babies. It is important for the development of babies' bone and dental health with the calcium and phosphorus minerals it contains.
Babies who take breast milk and dates together receive all 20 amino acids necessary for the body. (2)
6. Can diabetics eat dates?
Carbohydrate foods In the last 30 years, the concept of glycemic index (rate of raising blood sugar) has gained importance. Although dates are a carbohydrate-rich food, their glycemic index value is 39. (Below 55 is considered low.) Therefore, diabetics can easily consume 5-6 dates a day.
Consumption of dates with some walnuts or milk will ensure that blood sugar is more controlled.
7. What are the diseases that dates are good for? (constipation, etc.)
Due to its antioxidant properties and pulpy structure, dates are protective against all types of cancer, especially colon (large intestine).
People with intestinal laziness eat 15-15 minutes from breakfast in the morning. If they consume 3-4 dates with 2 glasses of warm water 20 minutes ago, their bowel movements will become regular.
It helps replenish iron stores against iron deficiency, which is especially seen in young girls, and therefore fatigue and weakness.
Due to its potassium content, it protects heart health by preventing vascular occlusions.
8. How many dates should we consume per day?
If people do not have any problems with blood sugar, they can eat 12-15 dates a day. Studies show that excessive intake of fructose (fruit sugar) will cause fatty liver.
9. What are the nutritional values (calories) of dates?
100 grams of fresh dates contain 127 calories, while 100 grams of dried dates contain 277 calories. 1 medium-sized fresh date contains 23 calories, and dried dates contain 42 calories.
10. How to do date diet?
In slimming diets, nutrition programs are prepared to consume appropriate amounts of each food group. Thus, it is essential to meet the energy, carbohydrates, fat, fiber, vitamins and minerals that the body needs. Date is a fruit that should be included in diets due to its nutritional diversity. Dates should be included in diets as a snack due to their filling properties, pulpy structure and meeting the need for sweets.
A breakfast consisting of 1 glass of milk, 4 dates and 15 almonds is ideal.
(We, dietitians, are the only ones) We do not recommend diets containing such foods, so the “date diet” I find it appropriate to state it as "dates in diets" rather than �.
Sample Nutrition Program Including Dates
15 minutes before breakfast: 2 glasses of water + 2 dates.
Breakfast; 2 slices of whole wheat bread, 1 boiled egg, 2 slices of cheese, greens, 4-6 olives
Lunch: 1 date + 1 plate of vegetable dish with olive oil + 1 bowl of yoghurt + 1 slice of brown bread
Snack : 3 dates and 10 almonds are blended into a glass of milk.
Dinner: 1 date + 1 portion of red meat / chicken / fish + plenty of salad with olive oil
2 hours after the meal: 2 dates + Herbal tea
11. Why should we break the fast with dates?
First of all, we usually break our fast with dates because it is the sunnah of our Prophet (PBUH) and he recommended it to us. It is appropriate to break the fast with dates to recover blood sugar after long-term fasting, to prevent overeating at iftar and to increase our energy.
Consuming dates after iftar during Ramadan instead of heavy, doughy, sherbet desserts prevents weight gain during Ramadan.
In addition, it is appropriate to consume dates at sahur and iftar to avoid intestinal laziness during Ramadan.
13. What is date pollen useful for and how is it used?
(Date pollen is mostly used for infertility, but I do not find it appropriate to write about it because it is different from my profession.)
14. What are the benefits of date molasses?
Date molasses is a source of healing that contains all the benefits of dates. It is an ideal food for school-going children, pregnant women, breastfeeding mothers, and those who need sweets during diets.
16. What are the areas of use of date seed?
Recently, more importance has been given to plant-derived hormones (phytohormones) in anti-aging care products. Date seeds are also rich in phytohormones. For this reason, the hormonal effects of dates are also used in the beauty industry. In a study, date seed cream was recommended for women aged 46-58 for wrinkles around the eyes. After a five-week trial period, 27.6% reduction on the wrinkle surface and 3.52% reduction in the depths of the wrinkles. r decrease was detected. Visible improvements were achieved in 60% of women (3).
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