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Dates. Dates are the fruit of the Phoenix dactylifera L. palm, or date palm, a tree found in tropical and subtropical climates, especially in Southwest Asia and North Africa. Dates are a fruit that has been consumed since ancient times, especially in the areas of Mesopotamia where they were a key component of the diet of the peoples who lived there. Dates are made up of about 70% natural sugars, mainly fructose and glucose in equal proportions, which makes them a rich source of energy. The remaining 20% ​​is occupied by proteins, fiber and various micronutrients such as potassium, calcium, magnesium and phosphorus. More specifically, 100g of dates yield about 280 kcal, while they can cover at least 15% of our daily needs in the above minerals. Dates also contain small amounts of B vitamins, while they are a rich source of fiber, mainly insoluble. The benefits of consuming dates in the gastrointestinal tract extend to the prevention of constipation as they speed up the passage of food through the gastrointestinal tract.

The use of dates has become more widespread in recent years, especially in recipes aimed at vegetarians. Their natural sweet taste makes them an excellent substitute for granulated sugar, which is why you will often find them in pastry recipes, such as cereal bars, cookies or cakes and smoothies.

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