mentions "fruits with high vitamin content". Most of us will say lemons, oranges, kiwi fruits ... But in fact, the "king of vitamin C" among common fruits is not them, but another fruit that is being launched in large quantities recently, which is extremely low-key but particularly sweet - winter dates .
Vitamin C is a highly effective antioxidant that can help remove free radicals , inhibit the formation of tyrosinase , thereby achieving the effect of whitening and fading spots. Adequate vitamin C can also promote the absorption of iron, reduce the toxic effects of heavy metals on the body, and reduce the risk of coronary heart disease , cancer, etc.
Fresh fruits and vegetables are the main source of vitamin C. Among fruits, kiwi (62mg/100g), orange (33mg/100g), and lemon (22mg/100g) are excellent choices for supplementing vitamin C, but in fact, the vitamin C content of winter dates is much higher than that of them.
According to statistics, the vitamin C content of each hundred grams of winter dates is as high as 243 mg, which is 10 times higher than the lemons that people think of as a large vitamin C company, 7 times higher than oranges and 4 times higher than kiwis!
Chinese Nutrition Society recommends that adults should consume 100 mg of vitamin C every day, that is, eating three or four winter dates (about 40 grams) every day is enough to meet the daily vitamin C requirements.
The nutritional characteristics of winter dates are not only rich in vitamin C. As the saying goes, "Eat three dates a day and you won't look old when you have 60 years old." "Five grains with dates are better than Ganoderma lucidum ". Although it is not as magical as described in the common saying, it is enough to show the high overall nutritional value of dates.
Flavonoids and phenolic compounds : It has antioxidant properties, helps protect the cardiovascular system, delay aging, and improves the body's immunity;
ursolic acid and other saponin substances: This type of substance can regulate lipid metabolism, improve islet resistance, and inhibit inflammatory response to a certain extent;
dietary fiber: The dietary fiber content is twice that of bananas, which has certain benefits for promoting intestinal peristalsis and moistening the intestines and laxative ;
potassium: Every 100 grams of winter dates usually contain about 375 mg of potassium, which is a good choice for food to supplement potassium.
In addition, winter dates are also rich in B vitamins, vitamin E and other vitamins, and various minerals such as phosphorus and magnesium. They are a nutritious fruit with good quality and low price. It is not an exaggeration to say that they are the "all-round king" in the fruit world.
However, one thing to note is that the sugar content of winter dates can reach 30.5%, which is also among the top fruits. Its calories are not low, with a calorie volume of about 113 kcal per 100 grams, which is similar to rice. Therefore, when eating winter dates, everyone must control the amount, 5 to 6 pills per day is enough; diabetic people should not be greedy to avoid causing blood sugar fluctuations. Although the name is "Winter Date", it doesn't have to wait until winter. It has been quietly launched recently. How should you choose delicious dates?
Winter dates are not the redder the color, the better. Generally speaking, red and green or red-yellow are interspersed, and there is no neatly distinct boundary between the two colors, and distributed in a dispersed state. Such winter dates usually have a better taste.
The whole winter date is particularly red, and there may be less moisture in it; if the color is green, it means that the maturity is not enough and it will be astringent when eaten; if the dividing line between red and green is abnormally obvious and very neat, it may be " saccharin date " soaked in saccharin water, and it is not suitable to buy it.
Fresh winter dates should have a round shape and smooth skin. The winter dates that feel hard to touch have plenty of juice inside and will taste crisper and refreshing; if they feel soft and even a little sticky, don’t buy them.
Take a winter date and taste the taste. Good winter dates are sweet, crispy and evenly sweet. If they taste sweet on the outside, but the jujube inside is not sweet or even astringent, they may not be naturally mature winter dates.
Many people think that after the winter dates are dried, they are red dates commonly used in various desserts and medicinal foods. Actually, it is not the case.
Winter dates are thin skin and crispy and have a lot of moisture. Eating them freshly can better play their advantages and are generally eaten as fruits.Although red dates are made of mature fresh dates , the varieties of fresh dates used to make them are usually gray dates , Junju , golden silk dates , etc., not winter dates.
As for several other popular "jujubes" on the market now, today Doumizi will also tell you about it~
Green dates
Although the vitamin C content is not as good as winter dates, it is not bad compared with citrus fruits. It has low sugar content, low calories, high moisture and strong sense of fullness. It is very suitable for friends who need to control sugar and calorie intake.
black dates
There are two types of black dates:
, one is similar to red dates, and is processed with fresh dates;
, the other is called "wild black dates", the scientific name is Jun Qianzi, and it actually belongs to the Persimmon family , and is a "close relative" with persimmons. It is rich in nutrients such as anthocyanins , pectin, etc., but tannin is relatively high, and people with weak stomachs are best to eat less.
date palm
scientific name date palm , also known as Persian date and date, is the fruit of the date palm tree. It has a soft and glutinous taste, rich in dietary fiber, and is rich in minerals such as potassium and magnesium.
, but the sugar content exceeds 50%, up to 80%, and the calories are very high. You must also control the amount when eating.
Source: Health care medical
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