Dates, the fruit of the prophet which has a myriad of health benefits

Most Indonesians are probably familiar with dates. This fruit with a sweet, sticky taste is highly sought after, especially during the fasting month. So, do you already know what are the goodness of the fruit from the Arabian Peninsula? Read on to find out the various benefits of dates for body health.

Dates nutritional content

Dates are a type of fruit that can grow at any time of the year. But generally, this fruit is often harvested in the fall or early winter in its home country. The reason is because in winter this fruit is in its freshest condition.

The fruit which is also often referred to as the fruit of the prophet is in fact rich in beneficial nutrients. In general, the main content of this fruit is simple carbohydrates (especially sugars, such as sucrose and fructose). Nearly 70% of dates consist of carbohydrates. Dates also contain several other sources of nutrients, such as:

• 7 grams of fiber
• 2 grams of protein
• 20% of daily potassium requirements
• 14% of daily magnesium requirements
• 18% copper requirement
• 15% requirement of manganese
• 5% of daily iron needs
• 12% of daily vitamin B6 requirements

Not only that. Dates are also rich in calcium, iron, vitamin K, folate, and antioxidants such as carotene, phenolic, avanoids, and anthocyanins.

Differentiated from the level of ripeness, the nutritional content of this fruit can vary from one another. For example, fresh dates contain less calories and sugar than dried dates. Per 100 grams of dried dates contains 284 calories and 76 grams of carbohydrates.

With the same amount, fresh fruit contains only about 142 calories and 37 grams of carbohydrates. On the other hand, fresh dates contain much more water, fiber and protein than the dried version.

Various types of dates are the most common

In fact, there are thousands of date varieties in this world. However, in general, they are grouped into three main categories, namely soft, semi-soft, and dry. The difference in these categories is based on the length of time harvested on the tree. Date palm growth generally takes about 7 months from the first time the shoots appear until they are fully ripe.

Well, the wrinkled brown dates that you have been seeing in Ramadan are the dry version. It is called dry not because it is deliberately dried in the sun like any other dry fruit.

The dates are actually ripe and ready to harvest, but they tend to be left on the tree for the last harvest so they contain less water. Meanwhile, soft and semi-soft are generally harvested immediately when the time comes and then immediately sorted and packaged.

To be clear, here are some of the most famous types of dates in the world:

1. Barhi

Barhi (Barhee) dates are medium in size with thin skin and soft tender flesh.

Perfectly cooked barhee is said to have the texture and taste of caramel pudding. This fruit can even be eaten half ripe. The texture and taste is similar to apples, crunchy and slightly sour.

Barhi is a soft type that is usually eaten fresh. Rarely marketed dry wrinkles.

2. Deglet Noor

The deglet noor is a prime example of the semi-soft category.

The Tunisian deglet nour has a soft, soft skin texture and chewy flesh, with a golden yellow color that is almost transparent. It tastes soft like honey. Its uniqueness makes these dates are also commonly referred to as "Royal Dates" and "Queen of All Dates".

3. Halawy

Halawy means "sweet". The fruit is small to medium sized with a light golden brown skin. The flesh is thick and soft, with a sweet taste like caramel candy and soft meat. It is most delicious eaten immediately after harvest.

Halawy is a semi-soft species because it is usually harvested in the middle of the season. That's why the appearance of his skin is slightly wrinkled.

4. Khadrawy

Khadrawy type is similar to Halawy, but including the soft type. The taste of the fruit is not too sweet, but soft and rich. These dates are often harvested in the middle of the season.

The taste and texture of Khadrawy dates are considered the best fresh. Their shelf life is also not durable. So to taste the taste and texture of Khadrawy in its best condition it must be eaten immediately after harvesting.

5. Medjool

The name Medjool is perhaps the most familiar to our ears. Another name for Medjool is Cadillac dates. The color of this fruit tends to be reddish brown when ripe and dry.

The fruit is the largest and the flesh is thicker than the others. But even though it is thick, the texture of the meat is soft, soft like a pillow and a little fibrous when bitten. The taste is also legit, not too sweet.

6. Thoory

Thoory dates originate from Algeria. Thoory is a type of dry date that has a firm skin texture with chewy flesh.

Thoory dates are also often referred to as "bread dates" because of their chewy meat texture like a cake. The taste of this dried fruit is not too sweet, but tends to be sticky and savory like nuts.

7. Zahidi

Zahidi comes from Iran which is a soft type. This fruit is also referred to as the "Royal Dates".

This fruit has large seeds and a crunchy fibrous flesh. Zahidi is also sometimes known as "Dates Butter" because of its pale color and subtle taste.

Zahidi has a sweet, sticky taste like peanut butter, sometimes with a slightly sour aroma reminiscent of apricots.

This type of fruit is often used in cake mixes, sweets, and even for processing into sweetening sugar.

Various benefits of dates for health

This sweet fruit has a lot of benefits for you. Some of the health benefits of dates include:

1. Maintain digestive health

This fruit is a good source of dietary fiber. Depending on the variety and stage of maturity, about 6.4% to 11.5% of the date palm content consists of fiber, especially the insoluble type.

Foods rich in insoluble fiber can help solidify stool and improve digestion. In other words, eating fibrous foods every day (about 25-30 grams / day) can keep you from diarrhea and constipation.

On the other hand, the high phenolic content in this fruit helps cleanse the intestines thus potentially lowering your risk of developing colon cancer.

2. Prevent diabetes risk

Even though it tastes sweet, eating this fruit does not necessarily increase your risk of developing diabetes.

In fact, the fiber content in this prophet fruit will help you reduce your risk of diabetes. Insoluble fiber is digested more slowly in the stomach, which helps the body better control blood sugar levels.

Research published in the Nutrition Journal in 2011 also showed that this fruit has a low glycemic index. This Arabian fruit does not immediately increase blood sugar levels after eating.

3. Improve bone health

This fruit contains selenium, manganese, copper and magnesium which are needed for maintaining healthy bones. All of these nutrients have been studied for their potential to prevent osteoporosis.

4. Prevent anemia

Easily tired and pale skin are the two main symptoms of iron deficiency, aka anemia. Fortunately, this prophet fruit contains high iron, so it is good as a food source to prevent anemia.

5. Improve heart health

Dates contain many vitamins and minerals which are useful for improving your heart health.

Magnesium and potassium, for example. Both can help lower blood pressure to healthier levels. Plus, the fiber content in this prophet fruit is also useful for reducing bad cholesterol levels in the body.

This fruit also turns out to contain the antioxidant phenolic acid which is well known for its anti-inflammatory properties. Phenolic acid is believed to help lower your risk of developing hypertension, heart disease and stroke.

Experts recommend eating this fruit at least twice a week to maintain your heart health.

6. Ward off free radicals

This fruit is high in antioxidants which can reduce the effects of free radicals in the body. Antioxidants work to protect cells and body tissues from stress and chronic inflammation that triggers various risks of disease.

Flavonoids, carotenoids, and phenolic acids are some types of antioxidants that can help reduce the risk of some types of cancer. Carotenoids can also reduce the risk of aging-related eye disorders, such as macular degeneration.

7. Maintain brain health

A 2016 study from Neural Degeneration Research found that this fruit has the potential to inhibit the production of an inflammation-inducing protein called interleukin 6 (IL-6) in the brain. High levels of IL-6 in the brain are often associated with the risk of neurodegenerative diseases such as Alzheimer's.

In addition, animal studies have shown that this fruit is also beneficial in reducing the activity of the beta amyloid protein, which can form plaque in the brain.

When plaques build up in the brain, they can interfere with communication between brain cells, which can ultimately lead to brain cell death. Brain cell death is one of the causes of Alzheimer's disease and dementia.

Other studies on mice also prove the fruit's goodness for sharpening memory. Apart from showing better learning and memory retention abilities, the mice that were fed with dates also behaved more calmly.

The benefits of dates for brain health are still related to antioxidant flavonoids to reduce inflammation in the brain. However, further research is still needed to ascertain the potential role of this Arabian fruit for the health of the human brain.

8. Helps lose weight

Per 100 grams of dried dates contains 284 calories and 76 grams of carbohydrates. This makes dates actually a high calorie food. But on the other hand, this fruit is also high in fiber and insoluble type of protein.

The higher content of these two types of insoluble nutrients will help you feel fuller for longer. That's why you can make dates as a fruit snack on your daily diet.

But remember, don't get complacent about eating it too much. It's a good idea to stick to a healthy diet and exercise routine so that your weight loss efforts are successful without further problems.

9. Helps meet the needs of fluids

Maybe you have been wondering why dates are favored as food for breaking the fast.

This fruit is high in sugar so it can help raise your blood sugar, which has dropped after 7-8 hours of not eating. However, this fruit also contains lots of water to help restore body fluids lost during the day.

You can mainly get this benefit from eating fruit that is young and fresh, green or yellow in color. Old fruit generally does not contain so much water.

10. Smooth labor

Eating the fruit of the prophet is believed to accelerate contractions and facilitate labor naturally, without induction. Pregnant women are encouraged to eat this prophet fruit in late pregnancy or the third trimester.

There are several journals that agree with this theory. One of them is a study published in the Journal of Obstetrics and Gynecology. The study reported that women who ate six dates a day for 4 consecutive weeks before their HPL experienced a wider vaginal opening.

In addition, the length of time for a pregnant woman who diligently ate the prophet's fruit was reported to be 7 hours earlier than those who did not. Those who don't eat are known to have contractions that last longer and feel more pain.

Some researchers say this prophet fruit contains certain active substances that can trigger the production of the hormone oxytocin more. The hormone oxytocin can increase the sensitivity of the uterus and initiate contractions.

In addition, research from the Iranian Journal of Nursing and Midwifery Research says that this Arabian fruit contains tannins which are useful for smoothing contractions without pain.

Some experts also advise older pregnant women to eat this fruit in order to get additional energy intake. Dates are high in natural sugars and calories to increase energy during the exhausting labor process.

However, the benefits of dates for the benefit of pregnant women still need further research. You should still consult your doctor first to find out what foods you can eat during childbirth preparation.

Then, is it true that the myth is that young dates make you get pregnant quickly?

Many believe that young dates can increase female fertility so that they get pregnant quickly. Unfortunately, until now there has been no valid medical research that has successfully proven the claims of the benefits of young dates for a successful pregnancy program.

However, 100 grams of young fruit still contains good nutrition and is needed by the body to prepare for pregnancy. Among others, such as 1.8 grams of protein, 1 gram of fat, 37 grams of carbohydrates, and 3.5 grams of fiber. Dates are also high in folate and iron which are important in the development of the baby's brain and spinal cord.

x