Properties and Health Benefits of Dates 

Explore the nutritional properties and benefits of dates. Find out how this fruit can improve your well-being - don't miss out!

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You've probably seen it (or even tasted it) in recipes from the Middle East or North Africa, where this ingredient is very popular, but do you really know what a date is? Dates are exotic fruits obtained from palm trees that stand out for their sweet flavour (with notes of toasted caramel and honey) and their high nutritional value. They are widely used in pastries and desserts as a substitute for sugar, although they also go perfectly with savoury dishes, breakfasts, snacks or on their own.

In addition, dates have properties that you may want to know about. Let’s see them!

Properties and benefits of dates

The main benefit of dates is their mineral content. Dates are rich in potassium, calcium and phosphorus, and are known to help muscles recover after a hard workout, making them a popular ingredient in the world of sport. They’re also an important source of iron; vitamins A, C and E; magnesium; and fibre. Therefore, they help the nervous system function properly, strengthen bones and teeth, improve digestion, help to combat anaemia, relieve coughs, strengthen mental agility, have great satiating power and are real energy boosters.

Like everything else, dates also have side effects if they aren’t consumed in a balanced way. In addition, they’re not advised for people suffering from migraine or stomach disorders. Their high sugar and caloric content is also something to keep in mind.

Nutritional value of dates

According to the Spanish Nutrition Foundation, 100 g of dates provides our daily iron. In addition, the nutritional value of dates per 100 g is as follows:

  • Calories: 288 kcal
  • Fat: 0.5 g
  • Protein: 2.5 g
  • Fibre: 7.1 g
  • Vitamin C: 2 mg
  • Calcium: 62 mg
  • Carbohydrates: 67 mg

Recipe for dates with bacon

Dates with bacon are an excellent way to enjoy this product. This recipe can be prepared in many ways: fried, baked, microwaved... All we need to make it is pitted dates (preferably) and thin slices of smoked bacon. Wrap each date in a slice of bacon and secure it with a toothpick.

If you would like to pan-fry your dates with bacon, fry them in very hot oil and then leave them on kitchen paper to absorb the excess oil. We can also sauté them quickly, cook them in the oven (with a grill, turning them so that they brown evenly on all sides), or leave them in the microwave for a couple of minutes. Voilà!