Sleep better with dates?

Do dates help you sleep better? Surprising abilities of an inconspicuous desert fruit.

Often referred to as the “bread of the desert,” dates are not only a staple food in many cultures, but they are also a nutritional powerhouse. These sweet fruits are rich in vitamins, minerals, and fiber that provide numerous health benefits. In recent years, dates have become increasingly popular outside of their traditional growing areas, and for good reason.

How healthy dates are and why they definitely belong on your bedside table.

Dates are an excellent source of various nutrients that benefit the body in many ways. Fiber is abundant in dates, which aids digestion and reduces the risk of constipation. This fiber also helps in providing a longer-lasting feeling of fullness, which is especially helpful in weight control. In addition, studies have shown that eating dates can improve sleep quality.

Dangerous Trend: Melatonin
For most people suffering from restless legs or polyneuropathy, but also for more and more people in general, restful sleep has become the exception. Some companies recognized this trend a few years ago and responded with numerous products that they offer to desperate people - the "sleep hormone" melatonin is particularly popular. This hormone regulates our sleep-wake rhythm and thus ensures restful sleep. Whether as a spray, pill or juice - as is so often the case, artificial intake from external sources has its pitfalls. Therefore, it is usually better to absorb nutrients through "real" food. This also applies to melatonin.

However, taking pure melatonin cannot be recommended without concerns. A key problem is that if external melatonin is regularly administered, the body may reduce its own production of the hormone. In the long term, this could lead to the body's own melatonin production being significantly impaired, which could further exacerbate the sleep problem. Natural sources such as dates also contain melatonin, but in much smaller amounts, allowing the body to regulate hormone production itself. One date contains about 3.6 micrograms of melatonin, which is negligible compared to common melatonin supplements, which often contain 1 to 10 milligrams per dose. Despite this small amount, there is evidence that eating dates can have a positive effect on sleep. Studies have shown that natural foods with melatonin, such as dates, can improve sleep without disrupting the body's natural hormonal processes. The combination of a balanced diet and healthy sleeping habits could be a gentler and more sustainable solution to sleep problems than taking artificial melatonin.

Restless legs & polyneuropathy
Potassium and magnesium are two essential minerals that work together in a complex interaction in the body to support numerous vital functions. Potassium, which is found in high concentrations in dates, plays a key role in regulating blood pressure and maintaining normal muscle function and nerves. It is particularly important for the conduction of impulses in nerves and muscles, including the heart, and helps to regulate fluid levels in cells. Potassium acts as an electrolyte and ensures that electrical signals are transmitted effectively, which is crucial for the contraction of muscles and the function of the nervous system.

Magnesium, also found in abundance in dates, complements the effects of potassium in a variety of ways. Magnesium is a cofactor in over 300 enzymatic reactions in the body, ranging from energy production to protein synthesis. It supports muscle function by promoting muscle relaxation after a contraction, which is particularly relevant in the prevention and treatment of muscle cramps. In addition, magnesium contributes to the regulation of blood sugar levels and bone health by aiding the absorption of calcium and contributing to the formation of bone tissue.

For patients with restless legs syndrome (RLS) and polyneuropathy, the combination of potassium and magnesium may be particularly beneficial. An imbalance in electrolyte concentrations, particularly potassium and magnesium, may play a role in RLS. Potassium helps stabilize neuronal excitability, while magnesium can relieve symptoms through its relaxing effect on muscles. Polyneuropathy can also benefit from an adequate supply of these minerals. Magnesium can reduce nervous hyperexcitability and thereby relieve pain, while potassium helps maintain normal nerve function. Together, potassium and magnesium can therefore not only support general muscle and nerve function, but also specifically improve symptoms of RLS and polyneuropathy, thus contributing to a better quality of life.

And what else?
The antioxidants found in dates, such as flavonoids, carotenoids and phenolic acids, play a crucial role in protecting cells from free radical damage. These antioxidant properties can reduce the risk of chronic diseases, such as cardiovascular disease, and support brain function. Another valuable ingredient is vitamin B6, which not only promotes brain function but also helps in the production of serotonin and dopamine, which are important for emotional well-being and can also help improve sleep quality.

More dates in your everyday life – what you can pay attention to.

Don't worry, you don't have to eat a lot of dates to feel their positive effects. Just 3 to 4 dates a day are enough to provide your body with important nutrients such as fiber, potassium, magnesium and antioxidants. This amount supports digestion, regulates blood pressure, improves sleep quality and can reduce the risk of chronic diseases.

When buying dates, it is important to pay attention to the color, texture and freshness of the fruit to ensure the best quality. Dates should be a deep brown to dark red color, depending on the variety. These color nuances are an indicator of the ripeness of the fruit. Dates that are too light or discolored could indicate lack of ripeness or excessive drying, which negatively affects the taste and nutrient density. The texture of the dates is also an important quality indicator. Ideally, they should be soft and slightly sticky, but not mushy. Shriveled skin is normal for dates, as long as the fruit is not too dry or hard. If you buy pitted dates, make sure there are no remnants of the pits and the fruit remains intact overall. Fresh dates feel plump and juicy, while dried dates should be firm but not overly hard or chewy.

Proper storage
Dates are known for their long shelf life when stored properly. Fresh dates can be stored at room temperature for up to two months as long as they are kept in an airtight container to prevent them from drying out. To extend their shelf life, dates can be stored in the refrigerator, where they will stay fresh for up to six months. Cool storage helps to preserve flavor and moisture. For even longer shelf life, dates can be frozen. They will stay fresh for up to a year without affecting their texture or flavor. However, they should be thawed slowly in the refrigerator before consumption to ensure optimal quality.

Tip: If you have the opportunity to store your dates in a cool place, do so. At room temperature, the dates may lose some of their nutrients over a longer period of time.

Which variety is the tastiest?
Dates are not only a sweet snack, but also true all-rounders in the kitchen. With over 200 different varieties worldwide, each date offers its own distinctive taste and individual texture. From the majestic Medjool date, which captivates with its softness and intense sweetness, to the firm and slightly nutty Zahidi date, which goes perfectly in salads - the variety is enormous. The table below lists the ten most important types of dates, including their origin, appearance, taste and approximate price.

Recipe: Date Nut Balls
These “date and nut energy balls” are just the thing for a delicious and healthy treat. They are quick to prepare, provide valuable nutrients and are perfect as a snack between meals.

The recipe requires 200 g of pitted dates, 100 g of almonds, 50 g of oat flakes, 1 tablespoon of cocoa powder and coconut flakes for rolling. To prepare, put the dates, almonds, oat flakes and cocoa powder in a blender and process to form a sticky mass. Small balls are formed from this mass, which are then rolled in the coconut flakes until they are completely covered. The finished energy balls can be enjoyed straight away or stored in an airtight container in the refrigerator.