Date is the name of the fruit of the Date Palm, which is believed to have originated somewhere in the desert oases of northern Africa and, perhaps, southwest Asia. The people of the Middle East have consumed dates, as a part of their staple diet, since centuries, mainly owing to its high nutritional value. Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc. In fact, it is said that one date is a minimum of a balanced and healthy diet. In the following lines, we have listed the various health and nutrition benefits of eating dates.
Nutritional Value of Dates
Given below is the amount of nutrients in 100 gm of dates:
- Sodium – 2 mg
- Total Carbohydrates – 75 gm
- Dietary Fiber – 8 gm
- Sugars – 63 gm
- Protein – 2 gm
- Vitamin – A 10 IU
- Vitamin C – 0.4 mg
- Vitamin E – 0.05 mg
- Vitamin K – 2.7 mcg
- Thiamin – 0.052 mg
- Riboflavin – 0.066 mg
- Niacin – 1.274 mg
- Vitamin B6 – 0.165 mg
- Vitamin B12 – 0 mcg
- Folate – 19 mcg
- Pantothenic Acid – 0.589 mcg
- Calcium – 39 mg
- Iron – 1.02 mg
- Magnesium – 43 mg
- Phosphorus – 62 mg
- Potassium – 656 mg
- Sodium – 2 mg
- Zinc – 0.29 mg
- Copper – 0.206 mg
- Manganese – 0.262 mg
- Selenium – 3 mcg
- Total Fat – 0.39 mg
- Saturated Fat – 0.032 mg
- Monounsaturated Fat – 0.036 mg
- Polyunsaturated Fat – 0.019 mg
- 1/3 cup chopped dates
- 3/4 to 1 cup 2-percent organic milk/Almond milk
- 1/2 pint frozen low fat Greek yogurt or just ice with your yogurt
- 1 Tbsp of organic vanilla extract
- Dash nutmeg or cinnamon (optional)
Place all ingredients in blender and process until dates are completely blended with the other ingredients. Pour into a tall, chilled glass and serve immediately.
Note: Be sure your Dates are organic; many dates are now Genetically Modified (GM)/Radiated!
Health benefits of Dates :
1 ) Abdominal Cancer: Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.
2 )Healthy Heart: Dates are quite helpful in maintaining your heart in a healthy condition. When soaked for a night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help in fortifying the heart, if taken twice in a week.
3 ) Intestinal Disorders: The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.
4 ) Anemia : The amount of iron is dates are very high and it is helpful in curing anemia. Those having iron deficiency can eat dates everyday for better health. Dates also have fluorine that reduces tooth decay.
5 ) Nervous System : Dates are also rich in potassium and they have very less sodium in it. This is extremely beneficial for the nervous system. Studies have indicated that having potassium rich foods can reduce the risk of strokes to a great extend.
6 ) Dates are also helpful in reducing the LDL cholesterol.
7 ) Constipation: Date is termed to be a laxative food. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.
8) Digestive System : Dates help in improving the digestive system as it is loaded with insoluble as well as fibers. Dates also have amino acids in them which is also good for the digestive system.
9 ) Diarrhea: Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.
10 ) Weight Gain: Dates are said to be a part of healthy diet. They consist of sugar, fats, proteins as well as many essential vitamins. If the dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.
11 ) Intoxication: Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.
12 ) Dates do not have cholesterol in them and they contain very less fat in them. Moreover, they are extremely rich in minerals as well as vitamins.
Health benefits of dates are uncountable, as this fruit is affluent in Natural Fibres. Dates are even rich in several vitamins and minerals. These natural products contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper , magnesium, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5. They also contain Vitamin C and Vitamin A which are advantageous for health.