Dates – nutritional properties. What vitamins contain dates?

Dates are fruits whose nutritional qualities will be particularly appreciated by athletes. Dactyls, both dried and raw, are a repository of simple sugars that are a source of energy during intense exercise, and additionally supplement glycogen and potassium deficiency in the body – ease the symptoms of menopause and help to overcome constipation. Check what other properties dates and what vitamins and minerals are rich.

Dactyl is the fruit of the date – the oldest, cultivated since the prehistoric times, fruit tree in the world .Today, dactyls are grown mainly in southwestern Asia, northern Africa and the south of the US.The mature tree reaches even 40 meters and has 40 fruit grape (in every 30 or so dates). Their nutritional value is especially appreciated by the inhabitants of Arab countries who call them the bread of life and the palm (Phoenix dactylifera) that they give birth to. No wonder – dates, both dried and and fresh, rich in fiber, numerous vitamins (especially in vitamin B3), mineral compounds (especially potassium), as well as antioxidants and salicylates that act as aspirin.

However, according to the USDA National Nutrient Database, the density of individual nutrients in dates varies depending on the variety. For example, the most popular variety of dates – Deglet Noor – contains a little (0.4 mg / 100 g) of vitamin C and a little more vitamin A (10 IU), whereas the Medjool variety does not contain any vitamin C, but makes up for it with a high content of vitamin A (149 IU) and vitamin B6 (0.249 mg / 100 g). In addition, the variety Medjool has more calcium (64 mg / 100 g) and magnesium (54 mg / 100 g) compared to Deglet Noor (39 mg / 100 g and 43 mg / 100 g respectively), however it contains less folic acid (15 μg / 100 g).

Dates – use in the kitchen

Dates are used for the production of flour (from which after adding barley flour the so-called desert bread is baked), palm honey, preserves, eg jams (especially from Zabidi variety), as an addition to baked goods or muesli. They are also used as a component of curry type dishes. They can also be stuffed with stuffing (eg bacon) or served with cheeses.In addition, dates perfectly replace sweets.In turn, the syrup from dates is an excellent sugar substitute (eg for tea and coffee).

Dates and diabetes

Dried dates are very sweet and contribute to the increase in blood sugar, so people with diabetes should eliminate dates from the diet, whose glycemic index is high (IG = 103).


Here you can read: Diabetes and physical exercise – contraindications. A post-training meal for a diabetics   


Dates – contraindications. Who should not eat dates?

In addition to those suffering from diabetes, dates should not be eaten by people struggling with gastritis and gastric colic. Dates are also not recommended for people suffering from bloating, because they can magnify them. In addition, dates, like figs and raisins, contain proteins that have a tyramine composition that causes headaches. Therefore, people suffering from migraine should not reach for it, because they can exacerbate its symptoms.

Dates for athletes

Dates, due to the richness of simple sugars, are a good source of energy, which is used by athletes.In addition, dates perfectly complement the deficiency of glycogen in muscle and potassium (one of the electrolytes), which is especially important during long-term effort.