The palm tree, which we do not miss on our tables during Ramadan, is rich in fiber and contains potassium, magnesium, copper and B vitamins. It is also a food rich in antioxidants which strengthen our immunity. With these vitamins and minerals it contains, dates are described as “a complete healing fruit”.
The palm tree, which we do not miss on our tables during Ramadan, is rich in fiber and contains potassium, magnesium, copper and B vitamins. It is also a food rich in antioxidants which strengthen our immunity. With these vitamins and minerals it contains, dates are described as “a complete healing fruit”. It should be preferred especially on an empty stomach because of its characteristic that makes us feel full and its high content of vitamins and minerals. But beware! Acıbadem Maslak Hospital Nutrition and Food Specialist Yeşim Özcan also said that diabetic patients should pay attention to the amount of servings in dates, as it is a high-grade food. sugar content and said, “3 small pieces of dates contain an average of 60 calories and that’s equivalent to one serving of fruit. Therefore, it will be enough to consume 2-3 pieces in sahur or iftar. Diabetic patients should also include yogurt or dried fruits such as hazelnuts and almonds when eating dates. Thus, the release of sugar in the blood will be more controlled, ”he explains. Acıbadem Maslak Hospital Nutrition and Food Specialist Yeşim Özcan explained the 10 important benefits of dates on our health; made important suggestions!
Stay full
Nutrition and dietary specialist Yeşim Özcan said that the date provides a feeling of fullness for a long time due to its high fiber content. Thus, you will not experience fatigue issues while fasting, as it will not cause your blood sugar levels to suddenly change. said.
Strengthens immunity
Especially during the pandemic period, the immune system has gained in importance. Dates, essential on the tables of Ramadan, also strengthen immunity thanks to the antioxidants it contains. If you add tahini on it, the date will be more delicious and satisfying.
Effective against headaches
The date can help relieve headaches thanks to the magnesium it contains. If you have a problem with headaches on an empty stomach, it is useful to consume dates, especially in sahur. Remember to drink plenty of water with dates, as the lack of fluid can also be the cause of your headaches.
A reservoir full of energy
With the decrease in the number of meals during Ramadan, problems of weakness and fatigue are frequently encountered. Thanks to the B vitamins contained in the palm, it is also good for fatigue by making the energy systems work better.
Protects against constipation
During Ramadan, digestive disorders such as constipation can occur due to the decrease in fluids in our body. Thanks to the fiber content of the palm, it increases bowel movements and is effective against constipation.
It’s good for heart health
As dates are rich in potassium, they ensure the body’s water and electrolyte balance. With this effect, it helps to regulate blood pressure by balancing blood pressure.
Prevents muscle pain and cramps
The date is a fruit with a high potassium content. Nutrition and dietary specialist Yeşim Özcan says that thanks to the potassium it contains, dates are good for symptoms such as muscle and joint pain, cramps, fatigue and weakness.
It strengthens bone structures
The date strengthens bone structures thanks to the calcium it contains. The dates are recommended for the risk of osteoporosis, which is common in women, especially in the elderly.
Regulates the digestive system
With its high fiber structure, dates also relieve digestion. Nutrition and dietary specialist Yeşim Özcan said that dates balance stomach acidity and prevent sudden hunger and heartburn. “People who have stomach problems can easily choose dates because of these effects.” said.
Protects skin health
Rich in antioxidants and vitamin C, dates protect the health of the skin. It provides a more vibrant and moist appearance by improving the structures of the skin.
Recipes with dates instead of sugar
You can make many sugar-free recipes using dates. It will be a more nutritious and healthy alternative.
Palm tree balls with nuts!
- 4-5 dates
- Hazelnut
- coconut
Manufacturing:
Soak 4-5 dates in hot water and add the hazelnuts. Then mix the two ingredients. You can shape it in your hand and consume it by dipping it in coconut.
Date pudding
- 1 avocado
- 8 medjoul dates
- 2 tablespoons of cocoa
- 3 tablespoons of coconut powder
Manufacturing:
Slice the ripe avocado and put it in the blender. Remove the seeds from the dates and leave them in hot water for 15 minutes, then remove all the ingredients from the blender. You can put it in glass bowls and consume it by decorating it with coconut.
Brownie Sugar Free
- 8 medjoul dates
- 2 tablespoons of cocoa
- 1 cup of almond flour
- 3 pieces of eggs
- 1 teaspoon of oil
Manufacturing:
After removing the seeds from the dates and soaking them in hot water for 15 minutes, remove all the ingredients from the blender. Then pour the ingredients into the oiled cake pan and bake for 180 minutes in the oven preheated to 15 degrees. When it’s hot, you can keep it in the fridge for a while and serve.
