Dates Nutritional Value

Handful of dates not only make a nice yummy snack, but also benefit you with various nutrients present in it. Dates are fruits of Date Palm tree, whose botanical name is Phoenix dactylifera. Though the origin of cultivation of this tree is not clear, the desert regions of Africa are considered to be its native. These fruits are dark brown in color with a seed inside them and are sweet to taste. They are consumed either as snacks or as ingredients of desert recipes. These dates have been part of the meals consumed in Middle East countries for quite a long period of time. Let us take a look at dates nutrition facts.

Nutritional Value of Dates

Dates are known for being low in saturated fats, cholesterol, sodium and high in vitamins and important minerals. They are also popular for being high in dietary fiber. A one and a half cup of dates contains almost 7 grams of dietary fibers in it. They also contain important vitamins like thiamin, riboflavin, niacin, vitamin B-6 and pantothenic acid. All these vitamins are necessary to boost up the various body processes. The list of minerals, that are found in dates is quite big which includes, manganese, magnesium, copper, potassium, phosphorus, calcium, sulfur, selenium, etc. Each of these minerals benefits the body in its own different way. Moreover, dates are also rich in 20 different kinds of amino acids. They are good sources of natural sugars and antioxidants. All the nutrients present in dates are helpful to human body and thus, we can say that the nutritional value of dates is very high. Dates can be consumed in different forms, and all the forms are equally nutritious. You can soak dates overnight in water or boil them in milk for consumption, it will taste equally yummy. The table given below provides the dates nutrition facts, that will let you know the amount of important nutrients present in one single date which is equal to 24 grams.

Main Nutrients

Nutrient	Amount	% Daily Value
Carbohydrates	18 gm	6%
Protein	0.4 gm	1%
Cholesterol	0 gm	0%
Dietary Fiber	1.6 gm	6%

Vitamins and Minerals

Type of Nutrient	Nutrient	Quantity	%DV
Vitamins	Vitamin A	35.8IU	1%
	Vitamin K	0.6mcg	1%
	Niacin	0.4mg	2%
	Vitamin B6	0.1mg	3%
	Folate	3.6mcg	1%
Minerals	Calcium	15.4mg	2%
	Iron	0.2mg	1%
	Magnesium	13.0mg	3%
	Phosphorus	14.9mg	1%
	Potassium	167mg	5%
	Sodium	0.2mg	0%
	Zinc	0.1mg	1%
	Copper	0.1mg	4%
	Manganese	0.1mg	4%

Health Benefits of Dates

Due to so many nutrients found in dates, health benefits of dates are innumerable. They are some of the richest sources of dietary fibers. Fiber intake helps in intoxication, maintaining low cholesterol level and blood sugar and avoiding digestive system problem. Since, they are natural laxatives, they make some of the best natural remedies for constipation. Dates are also helpful in reducing gastric problems like acidity. The combination of dates and milk is one of the most nutritious drink for both adults and children. Dates make excellent sources for gaining instant energy, due to their high carbohydrate content.

As discussed earlier, dates are known for their high mineral content. Potassium is a vital mineral needed by the body to regulate the blood pressure and it also helps to eliminate sodium content from the body. Thus, dates are useful for people having high blood pressure. Calcium and magnesium are necessary for maintaining healthy bones, while iron plays an important role in production of red blood cells. Being rich in antioxidants, dates are immune system booster foods. All the vitamins found in dates are useful for maintaining overall health of the body. And lastly, dates have very low sodium, fat and cholesterol content which makes them safe for consumption.

Now, when you are aware of the dates nutritional value, try to include this small fruit that is packed with number of health benefits, in your regular meals.