Are red dates more nutritious when eaten raw or cooked?

I think the red dates mentioned here should refer to dried red dates, so let’s leave aside the vitamin C rich in fresh dates. (Because fresh dates are the king of vitamin C. Among the familiar fruits, its content is the highest at 243mg/mg. Vitamin C is a water-soluble vitamin and will be lost when exposed to heat and high temperatures. In order not to waste it, it is very good. To absorb the vitamin C in fresh dates, they must be eaten raw). Main nutrients of red dates (dry, large)

Rich in energy (317kcal/100g), carbohydrates (81.1), dietary fiber (9.5), calcium (54), potassium (185), iron (2.1 )

In addition, red dates are rich in vitamin P, as well as a large amount of cyclic adenosine monophosphate, saponins and other substances.

People want to know whether it is more nutritious to eat raw or cooked. They mainly look at two aspects:

First, the water-soluble vitamins (vitamins) contained in red dates Will C and B vitamins be lost when cooked?

The content of water-soluble vitamins in dried red dates is not very high. For example, vitamin C is only 7-14mg, vitamin B1 is 0.04-0.08, and B2 is 0.08-0.15, so even if it is cooked, Don't worry too much about their loss. Moreover, if you want to supplement vitamin C, you can eat fresh fruits, and to supplement vitamin B, you can get it from whole grains.

The second question is, which is easier to digest and absorb, raw or cooked dried red dates?

Because dried red dates are rich in dietary fiber, if cooked, the dietary fiber will be relatively soft and easier to digest and absorb. Of course, most of the dietary fiber in red dates is in the jujube skin, and when cooked, Eat them when they are cooked. Since the jujube skin easily falls off when cooked, many people will spit out the jujube skin when eating cooked red dates, thus reducing their intake of dietary fiber.

From these two points, in fact, the nutrients of red dates are almost the same when eaten dry or cooked. If the spleen and stomach are not digested well, then they should be cooked. If the stool is dry, you can eat it raw. For ordinary people, you can eat whatever you want without worrying too much. In fact, like wolfberry, it can be eaten raw or cooked in porridge.