dates

Properties: It is a sweet, heavy, aphrodisiac and cool fruit.

Usefulness: It helps to build the body and reduces alcohol intoxication. It is a good source of calcium and iron and sugars. 

Dates Are Great Nutrition

Dates are loaded with the energy you need every day – to win a marathon race or get you through a tough day. With only 24 calories per date (248 per 100 gram serving), dates are high in dietary fiber, low in fat, cholesterol, and sodium, and contain more potassium than bananas! Very few other fruits offer this healthful combination.

Essential Vitamins and Minerals

Dates contain a variety of B-complex vitamins – thiamin, riboflavin, niacin, vitamin B-6 and Pantothenic acid. These vitamins have a variety of functions that help maintain a healthy body – to metabolize carbohydrates and maintain blood glucose levels, fatty acids for energy, and they help make hemoglobin, the red and white blood cells.

Magnesium is essential for healthy bone development and for energy metabolism. One serving of Dates provides 4% of the suggested daily intake of magnesium.

Iron is essential to red blood cell production. Red blood cells carry all the nutrients to cells throughout the body. One serving dates contains nearly a third of the Recommended Dietary Allowance for iron.

Sodium, Fat and Cholesterol Free!

Foods are often important for what they don’t include. Dates are fat and cholesterol free and contain only 1 milligram of sodium per 100 grams. Recommended amount of sodium is no more than 2,400 to 2.000 milligrams per day. Consuming too much sodium may increase the risk of heart disease and hypertension.

Today’s healthy diets recommend eating foods that are low in sodium, fat, cholesterol and high in fiber. Dates fit perfectly into a healthy lifestyle.

Vitamins

%DV

Vitamin A

149 IU

2%

   Retinol

0 mcg

 

   Retional Activity Equivalent

7 mcg

 

   Alpha Carotene

0 mcg

 

   Beta Carotene

89 mcg

 

   Beta Cryptoxanthin

0 mcg

 

   Lycopene

0 mcg

 

   Lutein + Zeaxanthin

23 mcg

 

Vitamin C

0 mg

0%

Vitamin E

0 mg

0%

Vitamin K

2.7 mcg

4%

Thiamin

0.05 mg

3%

Riboflavin

0.06 mg

3%

Niacin

1.61 mg

8%

Vitamin B6

0.249 mg

12%

Vitamin B12

0 mcg

0%

Folate

15 mcg

3%

   Food Folate

15 5.6 mcg

~

   Folic Acid

0 mcg

~

   Dietary Folate Equivalents

15 mcg

~

Pantothenic Acid

0.805 mcg

8%

 

Minerals

%DV

Calcium

64 mg

6%

Iron

0.9 mg

5%

Magnesium

54 mg

13%

Phosphorus

62 mg

6%

Potassium

696 mg

28%

Sodium

1 mg

0%

Zinc

0.44 mg

2%

Copper

0.362 mg

18%

Manganese

0.296 mg

14%

Selenium

0 mcg

0%

 

 

Fats

%DV

Total Fat

0.15 mg

0%

Saturated Fat

0 mg

0%

Monounsaturated Fat

0 mg

~

Polyunsaturated Fat

0 mg

~

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