Žižole, referred to as jujube fruit or Chinese date, is a small fruit that is sweet and rich in nutrients. Its consumption dates as far back as the Middle Ages in Europe, and Ancient times in Asia and the Middle East. Due to its distinctive flavor and health benefits, it is becoming more popular worldwide. It is loaded with an array of essential vitamins and minerals that, along with its unique flavor, offer a plethora of health benefits whether consumed fresh, dried, or brewed in teas.
In this article, you will learn everything concerning the health benefits and nutritional value of žižole, as well as how to effectively incorporate it into your meals.
What Is Žižole?
Žižole (Ziziphus jujuba) is a small fruit with rounded edges, and when dried it might resemble a date, but its flavor profile is more akin to an apple. The žižole fruit contains a thin layer of skin that is edible, a crisp consistency, and a single hard seed that is found in the center of the fruit. From a nutritional standpoint, the žižole fruit can offer a lot of value and benefits. Additionally, žižole is popular in traditional medicine in many cultures, where it is known to aid in relaxation, digestion, and immune support.
Nutritional Value of Žižole Fruit (per 100 grams of whole fruit)
The following table summarizes the nutrition profile of žižole fruit (fresh fruit) per 100 grams:
- Calories: 79 kcal
- Carbohydrates: 20.2 g
- Sugars: 10 g
- Protein: 1.2 g
- Fat: 0.2 g
- Dietary Fiber: 3 g
Key Vitamins
- Vitamin C: 69 mg (over 70% of daily value)
- Vitamin A: 40 IU
- B vitamins: Trace amounts of thiamine, riboflavin, niacin, and B6
Essential Minerals
- Potassium: 250 mg
- Calcium: 21 mg
- Phosphorus: 23 mg
- Magnesium: 10 mg
- Iron: 0.5 mg
- Zinc and Copper: Trace amounts
Nutritional Value of Dried Žižole Fruit
The drying process increases the sweetness and caloric value of žižole, much like dates and raisins. For every 100 grams of the dried fruit, nutrition is as follows:
- Calories: 280 kcal
- Carbohydrates: 73 g
- Sugars: 55 g
- Protein: 4 g
- Fiber: 6 g
Notably, the dried fruit is an excellent source of concentrated antioxidants and essential minerals, despite being higher in sugars and calories.
Health Benefits of Žižole Fruit
Žižole is one of the richest sources of vitamin C. C vitamin is known to improve the immune system, collagen formation, and combat oxidative stress.
1. Enhances Digestion
Žižole has long been used as a natural remedy for indigestion and constipation. The fruit’s dietary fiber promotes proper bowel movements and overall gut health.
2. Increases Energy
Žižole offers sustained energy due to its natural sugars and complex carbohydrates. As such, it is an ideal snack for athletes and physically active individuals.
3. Heart Health
With žižole, one’s potassium levels can help maintain proper blood pressure levels. In addition, the antioxidants found in žižole decrease the chances of cardiovascular diseases by preventing plaque buildup in arteries.
4. Sleep Aid
Žižole has been used in traditional Chinese medicine as a natural sedative. Its flavonoids and saponins help calm the nervous system, thus enabling better sleep and relaxation.
5. Bone Health
Žižole helps reduce the risk of osteoporosis. In addition, the fruit helps with the body’s intake of calcium, phosphorus, and magnesium, supporting bone strength.
6. Anti-Aging
Žižole contains Vitamin C and polyphenols, which are potent antioxidants. As such, they help fight free radicals, thus reducing skin damage and the signs of aging.
How to Eat Żižole
- Fresh: Żižole can be treated as apples, washed and eaten straight.
- Dried: They can be snacked on in the same way one would enjoy chewy dates.
- Tea: Sipping tea made from dried žižole can be soothing.
- Desserts: Add to cakes, pastries, or jams.
- Medicinal Use: Formulated as a herbal remedy to alleviate stress and bolster immunity.
Possible Side Effects
While endogenous sugar žižole side effects are uncommon, these should be minded:
- Contains a higher sugar concentration in dried form: Diabetics are advised to manage portion sizes.
- Allergic reactions: Rare, but sensitive individuals may experience allergic reactions.
- Interactions with other medications: Consult a physician prior to copious consumption if you are on blood pressure or sedative medications.
Žižole OR Dates, which one is better?
Žižole and dates are often compared to each other since they look the same when dry, but the major distinction is in the sugar and calorie amounts in each date.
- Dates: Higher in calories and natural sugars.
- Žižole: Lower in calories and is a fresh fruit and is vit C dense.
Both these fruits can be consumed and are healthy, separate from each other žižole sklad is much healthy as it has more antibiotics, vit C and is good option for people or looking to lower sugar consumption.
Conclusion
Žižole is a super fruit overflowing with nutritive value. žižole supports the morale improves immunity, heart health and aids in restful sleep. žižole is nutritious and a savory staple food that is good for one’s overall well-being when consumed dried or fresh.
For flavor and energy on the natural side, žižole is a must-have staple for a kitchen.
Žižole Nutrition FAQs
1. How many calories does one žižole fruit have?
The caloric content of žižole varies according to serving size. On average, a single fresh žižole fruit contains approximately 20-25 calories.
2. Is dried žižole more nutritious than fresh ones?
Žižole fruits provide complementary benefits. Fresh žižole fruits are lower in sugar and higher in vitamin C, while dried žižole are more calorically dense with concentrated antioxidants.
3. Are žižole fruits safe for diabetics?
Žižole fruits are safe for diabetics, but moderation and balance with other foods is essential and dried žižole are high in sugar.
4. Are žižole fruits good for sleep?
Žižole did have saponins which are mild sedatives aiding sleep improvement.
5. How to store žižole?
Žižole need to be stored in a refrigerator, and should be eaten within a week. Dried žižole , however, can be kept in an airtight bottle for a few months.
6. Is žižole safe for children?
Žižole fruits appear to be safe for children with fresh ones being a nutritious snack, while dried ones should be offered in small portions due to their high sugar content.
7. Does fresh žižole provide proteins?
Žižole fruits contain small quantities of proteins. It is estimated that fresh žižole is comprised of 1.2g of protein for every 100g of fruit.
