Do you know the saying an apple a day keeps the doctor away? Try substituting that apple for a date.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 277 Kcal | 14% |
| Carbohydrates | 74.97 g | 58% |
| Protein | 1.81g | 3% |
| Total Fat | 0.15 g | <1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 6.7 g | 18% |
| Vitamins | ||
| Folates | 15 µg | 4% |
| Niacin | 1.610 mg | 10% |
| Pantothenic acid | 0.805 mg | 16% |
| Pyridoxine | 0.249 mg | 19% |
| Riboflavin | 0.060 mg | 4.5% |
| Thiamin | 0.050 mg | 4% |
| Vitamin A | 149 IU | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin K | 2.7 µg | 2% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 696 mg | 16% |
| Minerals | ||
| Calcium | 64 mg | 6.5% |
| Copper | 0.362 mg | 40% |
| Iron | 0.90 mg | 11% |
| Magnesium | 54 mg | 13% |
| Manganese | 0.296 mg | 13% |
| Phosphorus | 62 mg | 9% |
| Zinc | 0.44 mg | 4% |
| Phyto-nutrients | ||
| Carotene-ß | 89 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 23 µg | — |
- Dates are packed with essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.
- Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used to break the fast during Ramadan month since ancient times.
- Dietary fiber, which prevents LDL cholesterol absorption in the gut. Works as a bulk laxative. Helps protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer-causing chemicals in the colon.
- Dates contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
- Dates have a moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Which helps maintaining healthy mucus membranes and skin.
- They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
- Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions.
- Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
- Good in potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure. Rich in calcium, manganese, copper, and magnesium.
- Levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin.
Tomorrow Ill discuss how I incorporate dates in my eating routine with some amazing recipes.