Dates Nutrition Facts

Dates or date fruits are the fruits of the date palm tree, which is believed to have been originated in the deserts and oases of Northern Africa and in Western Asia. It has been used a staple food since the ancient times in the Middle Eastern countries. In ancient Egypt, dates were used for making wine, known as date wine. Today, date fruit is known as one of the nutritious fruits due to its high nutritional value.

Date Fruit Facts

Dates can be simply termed as a power pack of nutrients, despite their small size. They are immensely rich in fiber and some of the crucial minerals like, potassium, calcium and magnesium. About 100 gm of dates can give 75 gm carbohydrates, 8 gm dietary fiber, 2 gm proteins and 0.39 gm fats. In addition to these, dates are an excellent source of carotenoids, which are the precursor of vitamin A.

100 gm of dates also contain about 10 IU vitamin A, 0.4 mg vitamin C, 2.7 mcg vitamin K, 0.05 mg vitamin E, 19 mcg folate, 0.05 mg thiamine, 0.066 mg riboflavin, 1.27 mg niacin and 0.165 mg vitamin B6. As far as the mineral content of dates are concerned, 100 gm of dates can provide you approximately 39 mg calcium, 656 mg potassium, 43 mg magnesium, 62 mg phosphorus, 2 mg sodium, 1 mg iron, 0.29 mg zinc, 0.2 mg copper, 0.26 mg manganese and 3 mcg selenium.

Why Should You Eat Date Fruits?

• Dates are great for boosting the level of energy. This easily digestible fruit can supply quick energy by providing significant amount of carbohydrates and a host of vitamins and minerals.
• As they contain dietary fiber, they can promote the health of the colon, ensure regular bowel movements and prevent constipation. Fiber can also help to lower the level of harmful LDL cholesterol in the body.
• The cholesterol lowering effect of dates can improve the health of the heart and the cardiovascular system.
• These fruits can be used for getting relief from hangover associated with alcoholic intoxication. For this, one has to soak dates in water for a couple of minutes and then drink the water.
• They are rich in antioxidants, which can protect the body cells and tissues from the damaging effects of free radicals. This in turn can help to provide protection against a number of diseases.
• They are an excellent source of potassium, which can help to regulate the level of blood pressure and heart rate, and maintain the health of the nervous system.
• The presence of calcium makes dates an important food for maintaining the health of bones and teeth.
• Milk boiled with dates is considered by many as a healthy and nutritious drink for both children and adults, who are recovering from an injury or illness.
• They are considered as helpful in improving sexual stamina and digestion as well.

To sum up, they are one of the nutritious fruits that can be included in a healthy or balanced diet. This fruit can be incorporated in the diet in various ways. You can have dates as a healthy snack, or chop a few and add that to your puddings and cakes to make them more delicious. In whatever way you consume, date fruits are sure to promote your health.