Important benefite of Dates eating in Ramadan #dates

 How important dates eating in Ramazan

After prolonged periods of hunger or fasting, our body directs us toward sources with high carbohydrates, namely sweet foods, so that our blood sugar can rapidly 

return to its normal levels and replace those empty food stores.

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"However, to prevent weight gain and avoid irregularities 

related to blood sugar, using the natural sugar content of fruits (instead of artificial sweets) to meet our needs for something sweet. With their distinctive flavor 

and rich sweetness, dates can be a good choice for all your dessert needs," Cerit said.

Constipation relief

Foods such as dates with high dietary fiber should have an important part in a healthy diet. To keep everything running smoothly, dieticians recommend consuming at least 20 to 30 grams of fiber a day. Studies have shown that upping your dietary fiber intake increases stool volume and shortens its intestinal transit time,

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 thereby helping prevent dreaded constipation. In Ramadan, you might as well take advantage of the rich fiber content of dates to aid digestion and prevent consideration, which is a frequent and unfortunate side effect of reduced food and water consumption during this period.

Good for the heart

Dates are known as an excellent source of potassium, an essential mineral responsible for maintaining fluid and electrolyte balance in the body. Potassium is involved in ensuring neural conduction, regulating our pulse and blood pressure. Research reveals that a diet rich in potassium helps to lower blood pressure, maintain cardiovascular health and reduces the risk of stroke.

Medjools are one of the most popular types of dates thanks to being large, soft and flavorful. (iStock Photo)

Protect against eye diseases

Dates also contain compounds that help stop age-related eye diseases from developing. Studies have shown that dates are a strong source of zeaxanthin and lutein, which are types of carotenoids present in eye tissue and have antioxidant properties. Therefore, these compounds are thought to be useful in preventing the development of cataract and macular degeneration (macula: the central part of the retina) in elderly individuals.

Nervous system and energy

Dates, which contain moderate levels of B1, vitamin B2 and niacin (B3), as well as vitamin B6, help us meet our daily vitamin B needs. The aforementioned B vitamins are involved in metabolizing carbohydrates, proteins and fats, i.e. getting energy from these nutrients. They also play an important role in the healthy functioning of the nervous system. When you are running low on these vitamins, you will most likely complain about fluctuating and decreased energy levels, weakness, fatigue and concentration problems. This is all the more important when you are fasting when brain fog is a real challenge.

Key for strong bones

When it comes to bone health, the first mineral that comes to mind is calcium. Cerit said calcium absorption is just as important as its intake.

Calcium and phosphorus are two minerals that work together to protect bone health and their absorption increases when taken together. Consuming dates, which contain minerals such as calcium, magnesium and zinc as well as phosphorus, daily helps us improve our bone health and prevent conditions such as osteoporosis, Cerit said.

Fresh dates range in color from bright red to bright yellow. (iStock Photo)

Fresh or dried, eat year-round

Though the nutritional value of dates depends on their type, whether they are fresh or dried, their degree of maturity and their growing conditions, dates are nutrition superstars. Thanks to their accessibility and long shelf life, they are mostly consumed when ripe and then dried.

Stating that while fresh dates are richer in protein and phenolic compounds, they do slightly lose some antioxidants

 and have a higher carbohydrate content when ripe and dried, 

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Cerit said they are still highly beneficial for our overall health and the loss is minuscule. So consume this fruit "not only in Ramadan but also year-round, both fresh and dried," she added.