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All you need to know about the benefits of dates for athletes

How many calories are in dates

dates

The cultivation of dates has flourished in the regions of the Middle East, where its types reach about 2000 species, and it is considered one of the oldest types of fruits in the world, and we get it from the palm tree that belongs to the date palm family, scientifically called Arecacea. At the present time, it is grown all over the world, to enter into many recipes and dishes, and has a sweet taste, and a variety of colors such as bright red and light yellow and others, and is rich in calories and a good alternative to refined sugar. It is worth noting that it is possible to distinguish whether the dates are dry or fresh, depending on their external appearance and the texture of their peel. Whenever it has a wrinkled crust, this indicates that it is on the way to drying out.

Calories in dates

Dates are consumed fresh or dried, but eating the dried ones will provide the body with high amounts of sugar, calories and carbohydrates, and dates are a good meal to provide the body with energy without containing refined sugar, while it is recommended to eat fresh fruits such as apples and berries, instead of dates. When following a weight-loss diet , excessive consumption of it causes an increase in weight. As for type 2 diabetics, they can eat it in moderation, as it is a good choice for them, as it does not lead to a rapid rise in glucose levels, and it has a low glycemic index, which helps To control blood sugar , and in the same context, its fiber content and antioxidants help reduce the risk of high blood sugar levels after eating.

The nutritional value of dates

Can date snack eating along with rich food items with fat, or proteins, Kalojban, yogurt, nuts, and can be eaten with some types of baked goods, so as to get a variety of nutrients, each 100 grams of dried dates on the following:

The benefits of dates

Benefits of dates for the body

Eating dates has many benefits for the body, the most important of which are:

It contains potassium, which plays an important role in building muscle, and reduces the risk of stroke, heart disease, and on the other hand, helps control fluid balance in the body, regulate heartbeat, and blood pressure .

Contains Vitamin A, which helps maintain healthy eyes, skin and mucous membranes.

It helps convert food into energy, and is also important for nerve function, because it contains vitamin B3.

It contains vitamin B6, which the body uses to build muscle and grow hair and nails.

It contains iron, which is important for building red blood cells and helping them transport oxygen to different body cells.

It contains certain types of antioxidants that help prevent cell damage and reduce the risk of cancer, the most important of which are flavonoids that help reduce inflammation, as well as carotenoids that promote heart health, in addition to phenolic acid with anti-inflammatory properties.

Contains fructose, a natural type of sugar found in fruits , and can be considered as an alternative to white sugar.

It includes a group of minerals that play an important role in maintaining bone health and reduce the risk of osteoporosis, the most important of which are phosphorous, calcium, potassium and magnesium .

Helps digestion by softening the stool and protecting against constipation , due to the fact that it contains insoluble fibers, such as hemicellulose, cellulose, and lignin.

It lowers cholesterol levels, because it contains vitamin B group.

Eating it is linked to providing a range of benefits to the female and male reproductive system, as it enhances the process of spermatogenesis, affects the quality of the egg cell , and the interaction of the sperm with the egg.

Helps protect teeth from decay, because it contains what is known as elemental fluorine.

It contains a variety of other minerals such as boron, cobalt, copper, manganese, and zinc, as well as small amounts of some vitamins such as vitamin B1, vitamin B2, and vitamin C.

Benefits of dates for pregnant and breastfeeding women

Pregnant and lactating women consume dates safe as long as it is within the recommended quantities, and it provides a range of benefits, including the following:

Improves intake of breast milk in breastfeeding women, due to its iron and calcium content , and increases energy due to its good content of glucose.

Maintains body energy levels during childbirth, by providing various energy sources such as glucose, sucrose and fructose.

It reduces the risk of developing gestational diabetes, because its fructose content is easily absorbed.

Consuming concentrated date fruit syrup during labor reduces the need for a longer time during the labor process, and drinking date honey syrup contributes to speeding up natural childbirth.

It reduces the risk of the pregnant woman developing anemia , which may affect the development of the fetus, due to its good iron content.

It helps the fetus in the womb of its mother to develop its teeth under the gums, due to its content of phosphorous, potassium , and magnesium, and it also helps in the formation of blood and bones, because it contains calcium.