Why should you eat dates? Excellent nutritional values ​​and natural and healthy sweetness

And you shall take for yourselves on the first day, the fruit of a citrus tree, a handful of dates, and a branch of an oak tree, and a thorn of a brook; And you shall rejoice before Jehovah your God for seven days (Leviticus 23:3).

According to Jewish tradition on the Sukkot holiday, we leave the comfort of our home and move to stay in a temporary sukkah covered with natural thatch. Beyond the tradition and special customs of this holiday, there are many symbols that connect us to nature and simplicity. One of them is the palm tree, whose fronds are used for thatching and sometimes also for decorations inside the sukkah.

The date is not just a fruit – it is a cultural symbol. In Middle Eastern cultures, the date is considered the “tree of life” thanks to its ability to survive in harsh desert conditions and provide nutritious food. In the Bible, the date is mentioned as one of the seven species, and in Islam it is considered a holy fruit. Today, in an era of a wide variety of foods and processed products, the date still stands firm as one of the natural and delicious foods that nature offers us.

Plenty of nutrients

Dates star in our food not only because of their sweetness but also because of the nutritional abundance and the many health benefits they offer. Dates are rich in dietary fiber that helps with proper digestion and prevents constipation. The fibers in dates help the digestive system function and increase the feeling of satiety, which can also contribute to maintaining a healthy body weight.

In addition to dietary fiber, dates are rich in important minerals such as potassium and magnesium. Potassium, in particular, is an essential mineral for heart function and maintaining normal blood pressure. Studies have shown that a diet rich in potassium may reduce the risk of cardiovascular disease. Magnesium, which is also found in dates, is important for bone health and helps the proper functioning of the muscles and the nervous system.

Dates have another advantage in their ability to provide quickly available energy. The fruit contains natural sugars such as fructose and glucose, which are easily digested and provide the body with the energy it needs quickly. This characteristic makes dates an excellent option for a sweet and healthy snack before physical training, when we need an immediate energy boost. Unlike processed sugar in sweets, besides the available energy – the sugar in the fruit has high-quality nutritional values ​​such as vitamins, minerals and fiber, so the body gets more than just calories and sweetness from the sugar.

The dates are rich in antioxidants, which are substances that fight free radicals in the body. The free radicals are created in natural processes in the body and also due to exposure to various pollutants. The antioxidants help to slow down the aging process of the cells and reduce the risk of chronic diseases such as cancer and heart disease.

The king of dried fruits

Dates have several advantages over other dried fruits, especially in terms of preservatives and added sugar. Dates are a naturally dried fruit, and there is no need to add preservatives to them to keep them fresh.

Other dried fruits, such as dried apricots or raisins, sometimes contain preservatives such as sulfur dioxide (sulfites), which are designed to preserve their color and freshness. These preservatives may cause allergic reactions in the people who are sensitive to them and side effects such as breathing problems.

Unlike other dried fruits, such as cranberries or dried mangoes, to which sugar is often added to improve sweetness and taste, dates do not need such an addition. Dates are naturally very sweet due to their high content of natural sugars (glucose, fructose and sucrose), making them a healthier option over dried fruits with added sugar.

One of the questions that concerns many is how many dates it is recommended to consume per day. Despite the many health benefits of dates, it is important to consume them in moderation. The dates contain natural sugar, but remember that they are also rich in calories. Therefore, the recommendation is to consume up to three dates a day – an amount that provides the body with the health benefits without loading it with an unnecessary amount of sugar or calories.

Along with the dates, it is recommended to eat nuts and almonds, these are rich in fat that moderates the increase in blood sugar. In addition, you should diversify with other colorful fresh fruits. Because every fruit has the nutrients that characterize it, and the more we diversify, the more we will provide the body with a wealth of nutrients.

new technologies

The date industry has been undergoing interesting changes in recent years. Researchers are developing new varieties, more resistant to diseases and climate change. In addition, new technologies enable better preservation of dates, which expands their availability in global markets.

Food companies are beginning to discover the potential of the date as a functional component in innovative food products. New studies are testing the use of date fibers as a nutritional supplement and even as a raw material in the cosmetics industry.

The Majhol and Dekal Noor are the main dry varieties grown in Israel, and they are considered to be of high quality and in demand worldwide. In addition to them, the Haderavi, Halbi and Zaidi varieties are also grown. Moist dates can be stored for long periods in a deep freeze, but at room temperature they are kept for only two to three days, and in a home refrigerator for up to two weeks.

In contrast, the dry varieties can be kept for many months without refrigeration, when they are stored in warehouses under suitable conditions. At home, it is recommended to keep the dried dates in well-sealed containers.

Connecting to history

The date is an excellent example of how sometimes the simplest and oldest foods can be an important part of a modern and balanced diet. Beyond its nutritional value, the date represents a connection to culture, history and nature.

In a world where we are increasingly looking for “real” and unprocessed food, the date stands as a sweet reminder that sometimes the best foods are the ones that have accompanied us throughout history. At the same time, it is important to remember that a healthy diet is based on a wide variety of fruits, vegetables, whole grains, lean proteins and healthy fats.

It is important to note that the date is a local crop in our country, a fact that positively affects not only our personal nutritional aspect, but also the national aspect economically: it is an export industry that brings foreign money into the country and provides employment for farmers, packaging workers and marketing people. Even from an environmental point of view, date trees help in the fight against desertification and soil conservation in arid areas, and they consume relatively small amounts of water.