Date or Date Palm (Arecaceae) is a flowering plant , cultivated for its edible sweet fruit. Dates are rich in several vitamins, minerals and fiber too. Some health specialists have suggested that a daily intake of dates would contribute to a balanced and healthy diet.
Health benefits:
- Dates are very nutritious because of their high content off vitamins and minerals including iron.
- They are full of antioxidants. Such as beta-carotene, lutein and zeaxanthin. These antioxidants protect against the free radicals which can be a cause of certain cancers.
- They also contain fiber & amino acids that are very good for the digestive system.
Uses:
- Dry and soft dates are usually eaten out-of-hand.
- They can be stuffed with fillings such as almonds, walnuts, candied orange and cream cheese.
- Dates can also be added to fruit salad and in a range of sweet and savory dishes.
Nutritional information per 100 gr of Dates
- Energy: 282 kcal
- Protein: 2.45 g
- Total fat: 0.39 g
- Saturated Fat: 0.032 g
- Monounsaturated fat: 0.036 g
- Polyunsaturated fat: 0.019 g
- Carbohydrates: 75 g
- Fiber: 8.0 g
- Calcium: 39 mg
- Iron: 1.02 mg
- Selenium: 3.0 mcg
- Phosporus: 62 mg
- Magnesium: 43 mg
- Sodium: 2 mg
- Potassium: 656
- Vitamin A: 10IU
- Vitamin B6: 0.17 mg
- Vitamin C: 0.4 ,g
- Vitamin E: 0.05mg
- Vitamin K: 2.7 mcg