Complete Dates Nutrition And 7 Amazing Health Benefits

Dates nutrition are beneficial to health, it is based on a study which gives the conclusion that taking a date 2-3 seeds per day will help decrease blood pressure so that the performance of the heart will not be too heavy. Other dates health benefits such as, prevent stroke, source of energy, increase vitality of men, and many more. This is because dates contain nutrients, such as energy, carbohydrates, protein, dietary fiber, folic acid, niacin, pantothenic acid, piridoksi, thiamin, vitamin A, vitamin B6, vitamin C, vitamin K, sodium, potassium, calcium, iron, magnesium , beta-carotene and so on.

Dates are one of the most nutritious foods that contain many essential nutrients needed by the body. Dates are usually dried before consumption in order to last a long time. Dry dates fruit is known as a natural remedy to treat various diseases while maintaining overall health. Dates contain potassium, and electrolytes also very important for health. Potassium helps to control fluid levels and help lower blood pressure. Consuming a date that contains potassium, are also beneficial to your nervous system.

Dates also contain polyphenols, polyphenols are beneficial chemicals, which can be found in some types of plant foods including dates. Polyphenols act as antioxidants that work to protect cells from oxidative damage caused by your DNA. An animal study in 2012, which was published in the "Journal of Nutrition Science and Vitaminology", found that a date can also regulate the immune system to help fight allergies. Before you read all dates health benefits, read dates nutrition based on USDA below.

Dates nutrition facts

Phoenix dactylifera (date, or date palm) is a palm in the genus Phoenix, cultivated for its edible sweet fruit. Although its place of origin is unknown because of long cultivation, it probably originated from lands around Iraq. 

Dates (deglet noor) nutritional value per 100 gr
Based on USDA Nutrient data base

Energy : 282 kcal
Carbohydrates : 75.03 g
Protein : 2.45 g
Total Fat : 0.39 g
Cholesterol : 0 mg
Dietary Fiber : 8 g
Total sugars : 63.35 g
Water : 20.53 g

Folates : 19 µg
Niacin : 1.274 mg
Riboflavin : 0.066 mg
Thiamin : 0.052 mg
Vitamin A : 10 IU
Vitamin B6 (Pyridoxine) : 0.165 mg
Vitamin C : 0.4 mg
Vitamin E (alpha-tocopherol) : 0.05 mg
Vitamin K : 2.7 µg

Calcium : 39 mg
Iron : 1.02 mg
Magnesium : 43 mg
Potassium : 656 mg
Phosphorus : 62 mg
Sodium : 2 mg
Zinc : 0.29 mg

Saturated fatty acids : 0.032 g
Monounsaturated fatty acids : 0.036 g
Polyunsaturated fatty acids : 0.019 g

7 amazing dates health benefits

  1. Good source of vitamin: Dry Dates are an abundant source of vitamins. They contain a variety of vitamins including vitamins A, C, E, K, B2, B6, niacin and thiamin. Vitamins are very important for health and for the prevention of various diseases. Therefore, eating dried dates, useful to improve our overall health.

  2. As a source of energy: Dried dates fruit contains large amounts of natural sugars such as glucose and fructose, the content is what makes palm fruit is a food that is a very good source of energy. You can improve your physical stamina with the help of nutritious fruits such as palm fruit.

  3. Dates health benefits for digestion: Eating fruit and dates can prevent you from constipation. Fiber is needed by the body to improve colon health because it makes it move more regularly. Soluble fiber is found in dates, helps cleanse the digestive system, which makes the colon work more efficiently. Some other benefits of fiber in a date is to prevent colitis, colon cancer, and hemorrhoids.

  4. Dates benefits to maintain heart health: In addition to maintaining intestinal health, fiber in the palm fruit is also known to improve heart health. In fact, the FDA has approved the claim that the fiber is able to reduce the risk of coronary heart disease and the prevention of some types of cancer.

  5. As an anti-inflammatory: Dates are rich in magnesium which is a type of mineral that is known to have anti-inflammatory benefits. A study also found that, indicators of inflammation in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) can all be reduced when we increase magnesium intake. Besides inflammation in the arterial wall can also be reduced with the intake of magnesium.

  6. Dates benefits for your skin health: The health benefits of vitamin A contained in the dried dates, helping to maintain the health of our skin. palm fruit also can eliminate dry skin cells and dead, as well as regenerate the skin to look younger. So the palm fruit is a natural ingredient for your skin.

  7. Reduce the risk of stroke: the healthy benefits of palm fruit did not stop there. After evaluating seven studies published over a period of 14 years, researchers found that the risk of stroke can be reduced by 9% for every 100 milligrams of magnesium each person consumed. This research can be found in the American Journal of Clinical Nutrition.
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Writen by: Mr Soed - Saturday, March 22, 2014