Dates nutritional value Facts

Date is a sweet dry fruit which contains lot of minerals and vitamins. It is a staple food of Middle Eastern countries and dates have been cultivated since ancient times, probably as early as 6000 BC. Dried dates contains large amount of calories than fresh dates. For example, 4 oz fresh dates contain 100 calories while 4 oz dried dates contain 250 calories. Dates are advantageous for anemia, constipation and fatigue. Clean and fresh dates boiled with milk, is a very nourishing and restorative drink to children and adults alike, especially during period of recovery. Dates are valuable medicine due to their tonic effect. Also, it will strengthen the heart. They are easily digested by the body so it is very useful for supplying energy and repairing waste.

A date is:

  • Low in Saturated Fat, Cholesterol and Sodium
  • High in Vitamin C, Manganese, Iron and Potassium

Include a small amount of dates in your diet for:

  • Maintaining optimum health
  • Weight gain

Avoid including dates in your diet if you’re interested in:

  • Weight gain

Nutritional Content of Dates:

  • Fat
    • Saturated Fat
    • Monounsaturated Fat
    • Polyunsaturated Fat
  • Carbohydrates
    • Dietary Fiber
  • Sugars
  • Protein
  • Minerals
    • Sodium
    • Calcium
    • Iron
    • Magnesium
    • Phosphorus
    • Potassium
    • Sodium
    • Copper
    • Manganese
    • Selenium
    • Zinc
  • Vitamin
    • Vitamin A
    • Vitamin C
    • Vitamin E
    • Vitamin K
    • Thiamin
    • Riboflavin
    • Niacin
    • Vitamin B6
    • Vitamin B12
    • Folate
    • Pantothenic Acid

Health & Nutrition Benefits of Eating Dates

  • The nicotinic content in dates makes them an excellent cure for intestinal disturbances.
  • Dates are effective in preventing abdominal cancer, discovered by researches.
  • Since dates get digested very easily, they are used for supplying quick energy and repairing waste.
  • Dates contain also Vitamin A1, B1, B2, B3, B5, C and more than 20 different amino acids; they help us digest and assimilate carbohydrates easier and control blood sugar levels and fatty acids content in our bodies.
  • The selenium present in dates, lowers the risk of cancer and heart diseases, as well as helps us keep our immune systems healthy.
  • The fruit is rich in dietary fiber which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
  • Also, dates are rich in potassium. So, it helps in controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.
  • Iron present in dates, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.
  • It is also rich in antioxidant flavonoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants are found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
  • For alcoholic intoxication, drinking water, in which fresh dates have been rubbed or soaked, is said to be quite effective.
  • Due to dietary fiber, dates have been found to be beneficial for those suffering from constipation.
  • Studies have shown that consumption of dates, soaked overnight and crushed, is good for those who have a weak heart.
  • Regular consumption of dates has been found to check the growth of pathological organisms and help in the growth of friendly bacteria in the intestines.

1 Comment
  1. mogamat sedick meyer Says:

    HI THERE I CONTRACTED SOME PAIN IN MY LOWER BACK WENT TO GP HE SAID IT MIGHT KIDNEYS STONES BUT THEN I COMSUME MORE DATES IN THE MORNING WITH WATER I ALSO BREAK MY FAST WITH DATES AND WATER IT SEEMS THAT THE PAIN HAS SUBSIDED A LOT

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