Chinese dates (English: Jujube; scientific name: Ziziphus jujuba), also known as red dates and candied dates, are low in calories but rich in fiber, vitamins and minerals.
It is native to China and has been used in traditional Chinese medicine for more than 2,000 years. Their color, shape, size and nutritional content vary greatly. The main varieties of Chinese dates are "Jinsi Xiaozao", "Jun Zao", "Dong Zao", "Ling Zao", "Jian Zao", "Snow Zao", "Three Sides Red Date", "Fangzhuo Zao", " "Match the jujube bag" and so on. China produces about 90% of the world’s dates for food and medicinal purposes. Chinese dates are of great economic significance in Asia and are grown in nearly 50 countries, including China, Japan, South Korea, Iran, Israel, the United States, Italy and Australia.
Nutritional value and calories
Calories
100 grams of raw red dates can provide 79Kcal.
Calorie source percentage:
- Fat: 2%
- Carbohydrate 93%
- Protein 5%
Nutritional value
100 grams of raw red dates can provide nutrients:
- Protein: 1g
- Fat: 0g
- Carbohydrates: 20 grams
- Fiber: 10g
Each 100 grams of raw red dates contains vitamins:
- Vitamin A, RAE 2.00 mcg 0 %
- Thiamine [Vitamin B1] 0.020 mg 2 %
- Riboflavin [Vitamin B2] 0.040 mg 3 %
- Niacin [Vitamin B3] 0.900 mg 6 %
- Vitamin B6 0.081 mg 5%
- Vitamin C [Ascorbic Acid] 69.0 mg 77 %
Each 100 grams of raw red dates contains minerals:
- Calcium 21.00 mg 2%
- Copper 0.07 mg 8%
- Iron 0.48 mg 3%
- Magnesium 10.00 mg 2%
- Manganese 0.084 mg 4%
- Phosphorus 23.00 mg 2%
- Potassium 250.00 mg 5 %
- Sodium 3.00 mg 0 %
- Zinc 0.05 mg 0%
Each 100g of raw red dates contains other:
- Ash 0.5 g
- Water 78 g
Red dates are a nutritious snack due to their high fiber and low calories. They are rich in vitamin C and potassium. Dates also provide natural sugar for energy. However, dried dates, commonly found elsewhere, are higher in sugar and calories than fresh ones. The drying process concentrates the sugars, and additional sugars may be added during processing.
Benefits of jujube fruit
Chinese medicine perspective
Red dates have the effects of nourishing qi, nourishing the heart and lungs, and promoting fluid production. Red dates are sweet in taste and neutral in nature, benefiting the spleen and stomach, calming the nerves and nourishing the blood. It is suitable for various conditions such as anemia, chronic diarrhea, and reducing drug side effects.
Rich in antioxidants
Dates are rich in antioxidants such as flavonoids, polysaccharides, triterpenic acids and vitamin C. These compounds counteract the damaging effects of free radicals, which are responsible for chronic diseases such as diabetes, heart disease and cancer. Dates provide numerous health benefits by fighting free radicals. Animal studies show that date flavonoids can reduce stress and inflammation in the liver. The antioxidant content of dates is the main reason for its many benefits.
Can improve sleep and brain function
Dates have been used in alternative medicine to improve sleep and brain function. The antioxidants in it are believed to be responsible for these benefits. Studies in rats show that date and seed extracts can improve sleep, reduce anxiety, enhance memory and protect brain cells. Date fruit extract shows potential in treating Alzheimer's-related dementia, but more human studies are needed to fully understand its effects on the brain and nervous system.
Can enhance immunity and fight cancer cells
Jujube has immune-boosting properties that can fight the growth of cancer cells. Date polysaccharide is a natural sugar that acts as an antioxidant, neutralizing harmful cells and reducing inflammation. This can prevent chronic diseases such as type 2 diabetes. Date lignin stimulates the production of immune cells and enhances their ability to neutralize harmful compounds. In addition, dates are rich in vitamin C and have anti-cancer effects. Studies in mice and test tubes show that date extract can kill a variety of cancer cells. However, further studies in humans are needed to draw definite conclusions.
May improve digestion
Dates are high in fiber, which improves digestion. 50% of the carbohydrates in fruits are fiber, which has a positive effect on digestion. It softens stools, adds bulk, speeds the movement of food through the digestive tract, and reduces constipation. The extract also enhances gastrointestinal function and protects against ulcers, lesions and harmful bacteria. In addition, the fiber in dates can promote the growth of beneficial intestinal bacteria and inhibit the growth of harmful bacteria.
Support women’s health
Dates are beneficial fruits for treating anemia and iron deficiency because they increase the efficiency of oxygen-carrying blood cells. Red dates are rich in phosphorus and iron, the key components of red blood cells, and have the effect of replenishing blood. In addition, eating jujube fruits during menstruation can resist fatigue caused by disappearing blood. Studies show that jujubes can reduce concentrations of harmful heavy metals in breast milk.
Safety and side effects
For most people, date fruit is safe to eat.
Jujube is a plant commonly used in traditional medicine and can interact with a variety of drugs. It may lower blood sugar levels too much when taken with diabetes medications. It also interacts with sedative medications and may cause drowsiness and difficulty breathing. Additionally, dates can affect medications processed by the liver, possibly altering their effectiveness and side effects. Before combining dates with any medication, it is important to monitor blood sugar levels closely and consult a health care professional. People who are allergic to latex may also be allergic to dates.
Additionally, a mouse study found that fruit extract may enhance the effects of certain epilepsy drugs, including phenytoin, phenobarbital, and carbamazepine.
Chinese medicine perspective
- Onions and garlic are pungent and heat-producing foods, while red dates and black dates are sweet, pungent, and hot. Eating onions and dates at the same time may increase gas in the body and cause symptoms such as headaches and internal heat, so it is best to avoid eating these two foods together.
- Because red dates are warm in nature, people with hotter constitutions may get angry after eating them. Especially when women are in their menstrual period and the weather is hot, they may suffer from excessive menstrual bleeding due to excessive consumption of red dates.
How to eat red dates
- Salads: Try adding sliced dates to a fall salad.
- Eat fresh: Fresh red dates are rich in nutrients and have more nutrients than dried red dates.
- Breakfast: Slice thinly and add to oatmeal or yogurt for sweetness.
- Cooking and Serving: Suitable for both sweet and savory dishes.
- Bake: Bake the sliced dates with the pork chops.
- Jujube slices: Cut into thin slices and place in a single layer on a baking sheet lined with baking paper. Roast until dehydrated.
- Soaking in wine: In addition to the strong flavor, it can also make the red dates more nourishing and moisturizing.
- Made into candied fruits or dried fruits: Eat less to avoid excessive sugar intake.
- Brew or stew with other medicinal materials: supplement various medicinal materials and nourish the body.
