“Yusof Taiyob” — a familiar whisper that signals the arrival of Ramadhan. This iconic advertisement has become part of the fasting month’s tradition, instantly reminding us of one thing: dates. The practice of eating dates to break the fast or enjoying them throughout this month is a cherished custom among Muslims worldwide. But have you ever wondered what makes them so special, especially at iftar? Apart from being a sunnah of the Prophet and their naturally delightful sweetness, dates are also valued for their rich nutrient profile and their role in replenishing the body after long hours of fasting.
Nature’s Sweet Gift To Us
Naturally rich in glucose, fructose, and sucrose, dates provide a quick and lasting energy boost, perfect for recharging after a long day. Their fibre helps regulate blood sugar, aids digestion, and keeps you full longer. Unlike many sweet treats that provide only a short burst of energy, dates offer a naturally sustained source of fuel. Why not let dates satisfy your cravings naturally? Enjoy them guilt-free, but remember—moderation is key, so stick to 2 to 3 pieces at a time.
Power Bites for Your Brain and Heart
Dates do more than satisfy your sweet tooth—they’re a powerhouse for our brains & hearts! Packed with antioxidants like flavonoids and phenolic acids, which reduce inflammation, protect neurons from oxidative stress, and even boost memory and cognitive function by promoting brain cell growth [1,3]. Meanwhile, tannins work double duty, not only supporting brain health by reducing inflammation [5] but also benefiting heart health by improving blood vessel function and helping to lower blood pressure [3].
Carotenoids step in as heart protectors by neutralising free radicals, taming inflammation, and maintaining healthy cholesterol levels [4]. Additionally, essential minerals like potassium and magnesium also help to regulate blood pressure and support heart function, while fibre aids in lowering cholesterol levels. With this combination of brain- and heart-friendly nutrients, dates are a smart addition to a healthy diet.
Versatile, A Date for Every Dish
We can’t get enough of these nutritious gems, so why limit them to just breaking fast? There are many delicious ways to enjoy them all year round—let’s make them a staple and explore some fun, tasty ideas!
- Peanut Butter Stuffed Dates
Slice open a date, remove the seed, and fill it with about ½ teaspoon of peanut butter. You can have about 2 to 3 dates, ensuring each contains only ½ teaspoon of peanut butter to keep your portion controlled. This simple combo balances natural sweetness with healthy fats, making it a tasty and energising snack.
- Homemade Date Syrup
Simmer 5 dates in ¾ cup of water, then blend until smooth for a natural syrup. Use it occasionally to sweeten drinks, drizzle over lempeng, or as an alternative to refined sugar. While it’s naturally sweet, remember to enjoy it in moderation!
- Date Smoothies
Blend 2-3 dates with low-fat milk and your favourite spices for a fibre-rich, naturally sweet smoothie. Soak the dates overnight before blending to achieve a smoother texture.
- Energy Balls
Blend 2-3 dates, nuts, oats, and cinnamon in a food processor until combined, then roll into bite-sized balls. This no-bake snack is a great grab-and-go energy boost for a healthier treat. You can also customise these energy balls with your favourite ingredients.
How Many Dates Should You Eat?
More Than Just a Ramadhan Treat
Beyond being a cherished iftar tradition, dates provide year-round nutrition with their natural sweetness and health benefits. Packed with fibre and essential minerals, they support digestion, heart health, and brain function with the help of antioxidants. Since they’re available all year, why not make them a regular part of your diet? Just remember to enjoy them in moderation as part of a balanced diet. Selamat berpuasa! 🙂
References
1) Caruso, G., Godos, J., Privitera, A., Lanza, G., Castellano, S., Chillemi, A., Bruni, O., Ferri, R., Caraci, F., & Grosso, G. (2022). Phenolic acids and prevention of cognitive decline: Polyphenols with a neuroprotective role in cognitive disorders and Alzheimer’s disease. Nutrients, 14(4), 819. https://doi.org/10.3390/nu14040819
2) Melo, L. F. M. de, Aquino-Martins, V. G. de Q., da Silva, A. P., Rocha, H. A. O., & Scortecci, K. C. (2023). Biological and pharmacological aspects of tannins and potential biotechnological applications. Food Chemistry, 414, 135645. https://doi.org/10.1016/j.foodchem.2023.135645
3)Spencer, J. P. E. (2009). Flavonoids and cognitive function: A review of human randomized controlled trial studies and recommendations for future studies. Genes & Nutrition, 4(4), 227–242. https://doi.org/10.1007/s12263-009-0135-4
4) Sumalla-Cano, S., Eguren-García, I., Lasarte-García, Á., Prola, T. A., Martínez-Díaz, R., & Elío, I. (2024). Carotenoids Intake and Cardiovascular Prevention: A Systematic Review. Nutrients, 16(22), 3859. https://doi.org/10.3390/nu16223859 5) Terra, X., Valls, J., Vitrac, X., Mérrillon, J. M., Arola, L., Ardèvol, A., & Bladé, C. (2017). Grape-seed procyanidins prevent low-grade inflammation by modulating cytokine expression in rats fed a high-fat diet. The Journal of Nutritional Biochemistry, 18(10), 677-681. (3)
5) Melo, L. F. M. de, Aquino-Martins, V. G. de Q., da Silva, A. P., Rocha, H. A. O., & Scortecci, K. C. (2023). Biological and pharmacological aspects of tannins and potential biotechnological applications. Food Chemistry, 414, 135645. https://doi.org/10.1016/j.foodchem.2023.135645
