Fresh dates or dry – both you must try!

Fresh dates or dry – both you must try!

Dates are a delicious, sweet and extremely healthy source of energy. When we think of dates, we usually consider the dried variety, however, fresh dates have their benefits too. Listed below are some more important differences between fresh dates and dried dates:

Moisture content Dry dates contain less moisture compared to fresh dates. The former is deliberately dehydrated to strip off its moisture content and give it a longer shelf life. Due to lower moisture content, dried dates become a more concentrated source of nutrients, and this is one of the significant dried dates benefits.

Calories Dried dates are higher in calories compared to fresh ones. A 100gram serving of dried dates has about 284 calories, while the same

serving size of fresh dates contains almost half the calories. Fresh dates are a low energy-density food, and therefore a better choice if you are watching your weight. The benefit of low energy-density foods is that they are low in calories, and eating just a small quantity satiates your appetite.

However, if you are trying to gain weight, high-energy density foods like dry dates may help. As far as weight is concerned, the benefits of both varieties of dates vary as per specific individual requirements.

Micronutrients Micronutrients are the nutrients required by the body in smaller quantities, inclusive of minerals and vitamins. While fresh dates are a better source of vitamin C, dried dates are a better source of iron and calcium.

A 100-gram serving of fresh dates contains 6 mg of iron, 34 mg of calcium, and 30 mg of vitamin C. The same quantity of dried dates contains 8 mg of iron, 81 mg of calcium, and 0 mg of vitamin C. The zero vitamin C content in dried dates is because this vitamin is a less stable nutrient compared to iron and calcium, and is hence easily destroyed by storage and heat.

Macronutrients Nutrients needed by the body in largest amounts are called macronutrients – these include carbohydrates, protein and fat. The macronutrient content varies in fresh dates and dried dates. While the protein and fat content differ just marginally, the carbohydrate content in dried dates is double of that in fresh ones. Dried dates are also a better source of fiber.

A 100-gram serving of fresh dates contains 1.8 grams of protein, 1 gram of fat, 3.5 grams of fibre, and 37 grams of carbohydrates. The same serving of dried dates contains 2.8 grams of protein, 0.6 grams of fat, 5 grams of fibre and 76 grams of carbohydrates.

Lifespan One of the important dry dates benefits is that since dry dates are stripped of moisture, they have a much longer shelf life compared to fresh dates. If refrigerated in an airtight container, dried dates can stay fresh for up to one year, and for as long as five years in the freezer. On the other hand, fresh dates if kept in an airtight container, remain fresh for only up to 8-10 months when refrigerated and up to a year in the freezer.

Cardiovascular health One of the most important benefits of consuming dry dates is that it promotes cardiovascular health by keeping bad cholesterol at bay. Dried dates are therefore a tasty and healthy snack for heartdisease patients.

Bone health Since dried dates have a higher calcium content compared to fresh dates, consuming dried dates boosts bone health and prevents arthritis and osteoporosis.

Promoting heart and bone health are two of the most crucial dry dates benefits.