The elongated-oval dates grow on date palms and belong to the berry fruits. The reddish-brown, inedible core is white inside. Dates taste delicious on their own, but the sweet flesh can also be wonderfully combined with many ingredients. Whether sweet or savory, the uses for dates are many.
This is what you should know about dates
Dates, the fruit of a tropical tree, belong to the berries and originate from Africa. They contain plenty of fiber, which has a positive effect on digestion and the intestines. Dates, the fruits of a tropical tree, belong to the berries and originate from Africa, but nowadays the palms also grow in Israel as the main cultivation area, in Iran, Iraq, Australia, Tunisia, Morocco, Greece as well as in subtropical areas of the USA such as Florida and California. Before the tree bears fruit, it needs eight to ten years. It also requires the tropical climate and sufficient irrigation, especially in summer. One palm tree can yield 100 kilograms of fruit. However, it bears dates only every two years. The fresh dates are available in Germany from October to January and the dried specimens all year round. The flesh of the dates, which can grow to seven centimeters long, tastes honey-sweet and is rather dry. However, the fresh fruits have a more subtle sweetness compared to the dried dates. Ripe dates can be identified by their light, medium or dark brown, sometimes golden yellow or bright red color.
Significance for health
Dates contain abundant fiber, which has a positive effect on digestion and intestines. Therefore, dried they are also an ingredient of natural laxatives. The cholesterol level is also kept low. They are also an effective aid for sore throats and inflammation of the mouth and throat. In addition, dates are good for the heart, blood pressure and nerves, because they contain many valuable B vitamins and vitamin C, as well as bone-strengthening potassium and magnesium. An adequate supply of the B vitamins is of enormous importance for the metabolism. Dates also protect the pancreas against cancer. The amino acid tryptophan plays an important role in the formation of melatonin. Thus, dates also help against nervousness and slight problems falling asleep. Dried dates have a high iron content, which prevents fatigue and has a beneficial effect on anemia. It is advisable to consume them in moderation, since dates have a lot of carbohydrates and calories. However, the high sugar content in dates provides a quick and consistent supply of energy, so they are good for endurance and strength athletes.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 282 | Fat content 0.4 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 656 mg | Carbohydrates 75 g |
| Dietary fiber 8 g |
Protein 2.5 g |
Dates are high in sugar and calories, but they also provide a lot of fiber and nutrients: the fruit contains a lot of vitamins B, C and D, as well as potassium, calcium, magnesium and phosphorus. Just four dates cover an adult’s daily requirement of iron. The amino acid tryptophan contained is also very beneficial. Protein and mineral salts are also present in a high degree in the dates. The sweet and very nutritious pulp is satiating. Dates contain a lot of glucose and fructose, but hardly any fat.
Intolerances and allergies
Food allergy to dates is very rare, while symptoms of lip edema, in which the lips swell, and mild respiratory problems have been reported sporadically. Dried dates should have been grown organically to avoid exposure to chemical fertilizers. Since dried dates still contain all vitamins and minerals, these fruits are also easy to digest. Approximately 70 percent of the ingredients consist of fructose and glucose, which are much better tolerated by people suffering from diabetes compared to other types of sugar. Therefore, they can also consume dates.
Shopping and kitchen tips
Dates can be bought fresh, dried or frozen. Usually they are in chip baskets or boxes.When buying fresh dates, care should be taken to choose plump fruit with a shiny, slightly sticky skin and a fresh scent. Dates of a best quality are sweet, juicy, soft and highly aromatic. As a rule, the higher the sugar content of dates, the longer they will keep. Less fresh fruit may have small sugar drops on the stem. Dried fruit can be stored for years. Frozen dates should be consumed within a week. Storage in the refrigerator is necessary, but promotes drying and thus the loss of flavor. The dried dates taste sweeter than the fresh fruit. However, they should not be stored in very high humidity, otherwise the flesh becomes hard and tough and almost inedible. In the case of dried dates, the shelf life can be equally extended if they are stored in the vegetable compartment of the refrigerator. Caution is advised, for example, in the event of mite or mold infestation. These fruits must not be eaten under any circumstances. Fresh dates sometimes have a hard skin, but this can be easily peeled off. In fresh and dried fruits, the elongated pit must be removed before further processing or consumption. The preparation of dates is very simple: it is only necessary to cut them lengthwise with a knife to the core and remove the kernel.
Preparation tips
Both the fresh and dried dates can be eaten just as they are, or they can be further processed. They are a healthy snack for in between and very popular as a snack not only at Christmas. Dates coated with sugar or syrup taste especially good in desserts or baked goods. This also keeps them soft. The fruits are very popular as finger food. Dried dates are also excellent as a sweet ingredient for fruit salads or mueslis. They are also popular in the preparation of pastries and fruit breads to give them that typical winter flavor. Fresh dates can also be used to make jam or compote. The pitted dates are also very tasty when stuffed with savory cheese or fresh cream and wrapped with bacon if necessary. With their sweetness, the fruits make an interesting contrast. This can be either grilled or fried and is ideal for a party buffet. In Arabic regions, dates are also appreciated finely chopped in cereal dishes, for example steamed millet, but equally a Mediterranean zucchini vegetable or savoy cabbage-apple vegetable. Dates lend an exotic flavor to oriental dishes. They are also suitable as a confection. A healthy juice can also be pressed from the fruit. This can be used to make date honey and palm wine, for example. The concentrate from the juice and date pulp are also popular sweeteners.