Dates bring the taste of the Orient to our latitudes. The desert fruit grows mainly in Israel and surrounding regions, and is one of the most popular and healthy sweets. Because of its high energy content it is also called "the bread of the desert". This article deals with the ingredients and the effect of the date.

Most of the dates offered are from Israel. They are usually already dried when they land in the sale. However, your valuable ingredients do not harm this. On the contrary. Even dried dates are full of power. They have a relatively high sugar content - yet they can supplement and enrich a healthy diet.

Ingredients of dates
Due to their valuable ingredients, dates can contribute to a healthy diet and better health. They are therefore far more than the popular nostalgia of the Orient.

Here is a small extract of the main ingredients:

• potassium
• calcium
• magnesium
• phosphate
• iron
• zinc
• selenium
• Vitamin E
• Vitamin B1, B2 and B6
• vitamin C
• Amino acid tryptophan
• Unsaturated fats such as linoleic acid

Many of the ingredients listed here are part of a healthy and balanced diet. This makes dates a recommended addition to any nutritional plan. If you want to lose weight, enjoy the delicious fruits but only in moderation. Yes, dates are very high in calories. At the same time, however, they can help in small amounts during weight loss.

Dates of nutritional values
The valuable ingredients have already been reported, but how exactly are the nutritional values ​​of dates? The following table provides information on the nutritional values ​​of dates per 100 grams.

calories protein       fat   carbohydrates Dietary fiber
282             2g           0.5g     75g                 9g

These nutritional values ​​refer to dried dates. For fresh dates the carbohydrate content "only" is about 27g.

The calories of dates in the fresh state are estimated to be about 114 kcal per 100 grams, with dried dates it is already 285 kcal.

Effect of dates to good health
When talking about dates, their high energy (or the many calories) are often called as well as their many valuable ingredients. But how exactly can these affect the human body positively? Here is the positive effect of dates under the magnifying glass:

• Dates and the Immune System: The immune system is responsible for protecting the body from threats from germs and bacteria. However, to ensure proper functioning, it should be supplied with sufficient nutrients. This includes, for example, the D6 contained in the B complex of the date, which strengthens nerves and the immune system. Zinc also contributes to the promotion of the immune system.

• Dates and digestion: Since approximately 70% of the human immune system is in the intestine, a good intestinal flora correlates directly with a healthy immune system. For the intestine, the date can also do a lot. For example, the B3 contained in Datteln supports the elimination of nutrients. This stimulates digestion. In addition, the dietary fibers increase the dietary volume, which also leads to easier digestion and easier dosing.

• Dates for brain and performance: To stay efficient, we need energy. This is usually measured in calories so that "little calories" are not always the solution if we want to remain powerful. The date is therefore to be regarded as a healthy and helpful food. In addition, the vitamin B2 contained in it helps in energy production.
When the human being thinks, the nerve cells fuse between the synapses to convey information. This allows us to concentrate and react quickly. To make this possible, it needs potassium. The mineral regulates the water balance in cells and thus also ensures, for example, an unimpeded transmission of stimuli between the nerves.

• Dates in the fight against free radicals: Due to the stress and the inevitable cell death, which we are exposed daily, free radicals are created. These are known to suspect cancer. Dates can help with the selenium available to them to contain the radicals and bind them. In the best case, they can protect against cardiovascular diseases, for example, and can also help prevent cancer.



How dates can help with losing weight, sleeping and being happy
Looking at the application areas of the dates, these could easily be called a so-called "moodfood". In the case of losing weight, the date seems almost relieving, for immediately after eating, a single date can satisfy the hunger of the hot for sweet.

The amino acid tryptophan, which is rich in dried dates, has a particularly exciting effect. This is among other things responsible for the production of serotonin. Serotonin is the "happiness hormone" of the human body and is produced independently by the nerve cells in the brain. For this purpose, however, the cells need the amino acid tryptophan . For this to reach the brain, it needs a suitable combination of protein and sugar. Dates are therefore very well suited for transporting the amino acid tryptophan into the nerve cells of the brain. In the ideal case the mood increases with the serotonin content.

The same amino acid is also responsible for controlling the day-night rhythm in a human body. Not only serotonin, but also melanin production is stimulated by tryptophan. In the Orient, dates are also used as a help in light sleep disorders.



Dates in sports for head and body
It sounds like a contradiction, but is true: dates can help with falling asleep, but in the day but above all to provide more power. The production of melanin is inhibited during the day, so that the energy-absorbing properties of the dates are particularly important here.

The high sugar content in dates ensures the true energy boost. In combination with nuts, this can last longer. Therefore, the tip for athletes: Always have a nut-date mix for the intermediate.



Tips on buying and preparing
Matt glossy skin and a plump filling are the best characteristics of fresh dates. So that the sensitive fruits do not get pressure points, these are usually carefully packaged. Store in the refrigerator for about 4-5 days. They taste particularly good to hearty food like for example bacon, because here they form with their sweetness an interesting contrast. Alternatively they make a good figure in the dried state and together with nuts.

The dried version, on the other hand, is much more durable. In the refrigerator these can not spoil. If you want to buy online, then we can recommend the following products:

In summary , dates are a valuable part of a healthy diet and a nutritious treat. Nevertheless, the superfood "only" remains a food and not a medicine. Though the dates are praised as such.

Super Foods That Boost Immunity

A super food contains a variety of nutrients that fight disease, is readily available, economical and delicious, without the need for salty or added fat seasoning, says Pittsburgh Sports Dietitian and Academy of Nutrition and Dietetic Door Heather Mangieri. Super-foods boost immunity and provide the nutrients your body needs to defend not only viruses and infection but also help your body fight off immune-related diseases such as arthritis. They may even help prevent certain types of cancer, according to the American Dietetic Association. We all want to do our utmost to protect ourselves from getting sick, especially when the cold and flu season is rolling around.

1 Blueberries

Powerful blueberries punch pack stimulate the immune system. Blueberries are low in calories, high in fiber and a good source of vitamin C and manganese. They are also rich in polyphenols, which in addition to being powerful antioxidants, also have anti-inflammatory properties. In addition, researchers have isolated a compound in blueberries called pterostilbene, which in combination with vitamin D increases expression of the cathelicidin antimicrobial peptide, or the CAMP gene, which is involved in immune function. A cup of blueberries can help your nutrient intake for immune health.

2 Honey

Honey has been used for medicinal purposes since ancient times. High sugar content, honey acidity and a set of phytochemicals are believed to be the elements that help fight bacteria such as E. coli and Staphylococcus aureus. It is also used topically to repair wounds, and when ingested, can help repair gastric ulcers and reduce inflammation. You need 1 to 5 tablespoons of raw (unpasteurized) honey a day to get the medicinal benefits. Use it in place of other sweeteners in baked goods, hot cereals and tea to get your daily dose for health. (Children under one year of age and those with weakened immune systems should not consume raw honey.)

3 Mushrooms

Mushrooms are low in calories and rich in a number of health-promoting nutrients including B vitamins, selenium, potassium and vitamin D. But there is a component called beta-glucan in mushrooms that helps to Strengthen your immune system and can also protect against cancer, as well as slow tumor growth. Shiitake, oyster mushrooms and split mushrooms are the best sources of beta-glucan. Consume one ounce, cooked or raw, one day to improve your nutrient intake.


4 Garlic

As a super food, garlic not only adds flavor to your favorite dishes without the need for fat or salt, but also the bioactive chemical called allicin. This chemical is believed to have antibacterial activity that can help you fight infections caused by Salmonella, Escherichia coli and Staphylococcus aureus. Getting more garlic in your diet can also help you fight the common cold, although the National Institute of Health says more research is needed before recommendations can be made. For immune health, a crude pod, crushed garlic a day should do it.

5 Green tea

Rich in potent antioxidants polyphenols, green tea can reduce your risk for a number of different types of cancer including lung, colon, stomach and pancreas. According to a review article published in "Chinese medicine," green tea polyphenols can also help fight the bacterium Helicobacter pylori - the bacterium that causes stomach ulcers. While green tea offers a number of immune promotion benefits, it is a source of caffeine and drinking too can affect the bioavailability of iron. One to two cups of green tea a day, you get the benefits without the adverse effects.



6 Yogurt Greek

Greek yogurt is a thick and creamy fermented snack loaded with bacteria known as probiotics. These microorganisms improve your body's ability to fight infection, reduce inflammation and decrease the growth of harmful bacteria in your gut. The benefits are not limited to just Greek yogurt, but are found in any yogurt with "live and active cultures" written on the label. One of which is 4 ounces to 6 ounces serving Greek yogurt a day not only fills your intestine With bacteria that improves immunity, but also allows you to meet your daily needs in calcium, vitamin D, potassium and protein.

7 Turmeric anti inflammatory Spice

Its curcumin protects the cells from damage caused by free radicals and attenuates the responses of the organism during aggressions (anti-inflammatory). In addition to its well-known anticancer properties, it takes care of the intestines, decreases digestive disorders and removes gastroenteritis.

 How to make the most of it?
Only turmeric is poorly assimilated, it must be associated with a fat that favors its absorption and with black pepper whose piperine potentiates its effects, "advises Caroline Gayet, dietician. "Like all spices coming from far away countries, you have to take it organic to make sure it is free from pesticides and other pollutants," adds Dr. Chevallier. We also think of fresh curcuma, rhizome, peel and cut into small pieces.

1 pinch per day. Sprinkle with vinaigrettes, sauces, velvety sauce, simmered dishes


8 Lemon good on all fronts

It is rich in flavonoids, antioxidants protecting cells from free radicals, which weaken the body and make it more vulnerable to infections. It is also a good source of vitamin C, which enhances iron absorption, antifatigue, and limonoids that boost the immune system. In addition, it supports the functioning of the liver,responsible for detoxifying the organism.

How to make the most of it?
It is pressed in a glass of water. It is not heated too much, to preserve its vitamin C.

A little every day
A filet of lemon juice on a fish, in a vinaigrette, in a smoothie, a muesli, a fruit salad etc.


9 Antioxidant Pomegranate Juice

Tannins, anthocyanins, ellagic acid etc the pomegranate contains the amount of antioxidant molecules that Act in synergy. It is of interest to researchers for its antimicrobial, anti-inflammatory and anticancer actions. The juice is more interesting than  the whole fruit because by pressing, the antioxidants contained in the membranes are also extracted.

How to get the most out of it
Some pomegranate juices contain a lot of added sugar, "warns Dr. Chevallier. Caroline Gayet's

Tip: "Take a 100% pure juice and dilute it with a little water to reduce its acidity."

A glass every morning

10.Omega-3 fatty is supplied by fish
Good for the cardiovascular system, omega-3 also has an anti inflammatory action that prevents many diseases. They are found in certain oils(rapseed,nuts) and in all fatty fish. These, in addition, provide Vitamin D, which is also rare in the diet and important for the activation of the immune system.

Prefer small fish such as sardines or heering, less polluted than large fish like tuna at the end of the food chain. 1 or 2 per week.