The Sweet Benefits of Dates: Nature's Candy

For those with a sweet tooth and a penchant for healthy eating, dates are a delicious and juicy fruit that can contribute to our well-being when enjoyed in moderation.

Researchers have found that dates may help reduce blood fats and decrease oxidative stress, all without causing weight gain or spikes in blood sugar levels.

Just a few weeks before Rosh Hashanah, dates take center stage in supermarkets. As one of the symbols of the Jewish New Year, dates are revered for their remarkable benefits and healthful qualities, thanks to their richness in essential nutrients.

Dates are very sweet yet low in fats, making them an excellent choice when craving a healthy and tasty snack.

Another advantage of dates is that they are often grown in Israel without the use of preservatives like sulfur dioxide or sodium benzoate, which are common in other dried fruits. These chemicals are used to prolong shelf life, but dates naturally stay fresh longer, requiring only refrigeration for preservation.

Dates have a relatively high protein content compared to most other fruits. They also contain a high concentration of dietary fibers which promote satiety, lower cholesterol levels, and enhance digestive health.

Researchers at the Technion's medical faculty from Rambam Hospital found that consuming 10 grams of Halawi dates reduces blood fat levels by 15% and oxidative stress levels by 33%. Importantly, they also discovered that eating dates does not raise blood sugar levels or cause weight gain.

Further research on dates revealed that the nine varieties grown in Israel have special properties that protect against cardiovascular diseases. The most effective varieties for delaying processes associated with the development of atherosclerosis are Yellow Barhi, Deri, Medjool, and Halawi. They can remove excess cholesterol from artery walls, thus preventing heart attacks and strokes.

In addition, dates are packed with six vitamins and 15 minerals like magnesium, calcium, and phosphorus, which are essential for maintaining bone structure; zinc, crucial for wound healing and healthy skin; iron, to prevent anemia; and potassium, which ensures proper nervous system function.

The recommended intake is up to three dates per day. Those with diabetes should consult a dietitian.

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