Palm, which we do not miss from our tables in Ramadan, is rich in fiber and contains potassium, magnesium, copper and B vitamins. It is also a food rich in antioxidants that strengthen our immunity. With these vitamins and minerals it contains, dates are described as 'a complete healing fruit'.
Palm, which we do not miss from our tables in Ramadan, is rich in fiber and contains potassium, magnesium, copper and B vitamins. It is also a food rich in antioxidants that strengthen our immunity. With these vitamins and minerals it contains, dates are described as 'a complete healing fruit'. It should be preferred especially when fasting because of its feature that makes us feel full and its high vitamin mineral content. But beware! Acıbadem Maslak Hospital Nutrition and Diet Specialist Yeşim Özcan also stated that diabetic patients should pay attention to the portion amount in dates because it is a food with a high sugar content and said, “3 small pieces of dates contain 60 calories on average and this is equivalent to one portion of fruit. Therefore, it will be sufficient to consume 2-3 pieces at sahur or iftar. Diabetes patients should also include yoghurt or dried fruits such as hazelnuts and almonds while eating dates. Thus, blood sugar release will be more controlled, ”he says. Acıbadem Maslak Hospital Nutrition and Diet Specialist Yeşim Özcan explained the 10 important benefits of dates on our health; made important suggestions!
Keeps satiated
Nutrition and Diet Specialist Yeşim Özcan stated that date provides a feeling of satiety for a long time with its high fiber content. Thus, you will not experience fatigue problems while fasting, as it will not cause a sudden change in your blood sugar. says.
Strengthens immunity
Especially during the pandemic period, the immune system gained more importance. Dates, which are indispensable on the tables in 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 headache
Date can help relieve headache with the magnesium it contains. If you have a headache problem while fasting, it is useful to consume dates, especially in sahur. Do not forget to drink plenty of water alongside dates, because lack of fluid can also be the cause of your headache.
A full tank of energy
With the decrease in the number of meals in Ramadan, weakness and fatigue problems are frequently experienced. Thanks to the B vitamins in the palm content, it is also good for fatigue by making the energy systems work better.
Protects against constipation
During Ramadan, digestive complaints such as constipation may occur due to the decrease of fluid in our body. Thanks to the fiber in the palm content, it increases bowel movements and is effective against constipation.
It is good for heart health
Since dates are rich in potassium, they provide fluid and electrolyte balance of the body. With this effect, it helps regulate blood pressure by balancing blood pressure.
Prevents muscle aches and cramps
Date is a fruit with high potassium content. Nutrition and Diet 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
Date strengthens bone structures with the effect of the calcium it contains. Dates are recommended for the risk of osteoporosis, which is common in women, especially in older ages.
Regulates the digestive system
With its high fiber structure, dates also relieve digestion. Nutrition and Diet Specialist Yeşim Özcan stated that date balances stomach acid and prevents sudden hunger and heartburn, "People who have stomach problems can easily choose dates because of these effects." says.
Protects skin health
Rich in antioxidants and vitamin C, dates protect skin health. It provides a more vibrant and moist appearance by improving the skin structures.
Recipes with dates instead of sugar
You can make many recipes without sugar using dates. It will be a more nutritious and healthy alternative.
Palm balls with nuts!
- 4-5 dates
- Hazelnut
- coconut
Fabrication:
Soak 4-5 dates in hot water and add hazelnuts. Then blend both ingredients. You can shape it in your hand and consume it by dipping it in coconut.
Date Pudding
- 1 avocado
- 8 medjoul dates
- 2 soup spoons of cocoa
- 3 tablespoons of coconut powder
Fabrication:
Slice the ripe avocado and put it in the blender. Remove the seeds of 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.
Sugar Free Brownie
- 8 medjoul dates
- 2 soup spoons of cocoa
- 1 cup of almond flour
- 3 pieces of eggs
- 1 tea cup oil
Fabrication:
After removing the seeds of the dates and soaking in hot water for 15 minutes, remove all the ingredients from the blender. Then pour the ingredients into the oiled cake mold and bake for 180 minutes in the 15 degree preheated oven. When it gets warm, you can keep it in the fridge for a while and serve.
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