Health Benefits of Dates
Health Benefits of Dates
Dates are a great source of dietary fiber. The American Cancer Society recommends that you consume 20-35 grams of dietary fiber a day. Dietary fiber comes in two forms – soluble and insoluble. Each serves a valuable function. Insoluble fiber increases the rate at which food moves through the digestive system. Soluble fiber may help control diabetes by decreasing elevated blood glucose levels. Soluble fiber also had been found to help lower serum cholesterol levels, particularly undesirable low density lipoprotein (LDL) cholesterol.
According to researchers at the University of Scranton in Scranton Pennsylvania, they have the highest concentration of polyphenols among dried fruits. The findings of this research suggest that dried fruits should be a greater part of the diet as they are dense in phenol antioxidants and nutrients, most notably fiber.
A serving of power-packed dates contains 31 grams of carbohydrates, making them a powerhouse of energy. Carbohydrates include 3 grams of dietary fiber and 29 grams of naturally occurring sugars such as fructose, glucose and sucrose to provide quick energy and are readily used by the body. Dates are a perfect energy boosting snack.
Dates are one of the best natural sources of potassium. Potassium is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body's metabolism as well.
Since potassium is not stored in the body, and much is lost in perspiration, it must be continually replenished. As you consume potassium you excrete sodium, helping to keep blood pressure down. As people age, their kidneys become less efficient at eliminating sodium. About a 400 mg increase in potassium intake has been associated with a 40% reduction in the risk of stroke. This roughly amounts to one additional serving daily of Dates.
Dates also 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. Dates also contain Magnesium which is essential for healthy bone development and for energy metabolism and Iron which is essential to red blood cell production. Red blood cells carry all the nutrients to cells throughout the body. In addition, Dates are fat and cholesterol free!
If you follow a diet plan, no matter what kind, and you are starving for something sweet, I've got what you need - dates. They contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol. Isn't it great - all we need + zero cholesterol?
There are even more minerals like Iron, Zinc, Copper, Manganese, Selenium but they are in a smaller quantity.
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 lowers the risk of cancer and heart diseases, as well as helps us keep our immune systems healthy.
The very low calorie count and the huge amount of healthy substances in dates make them the best nutrition for a diet plan menu.
![date palm]( "date palm")
Date is an edible, sweet dry fruit rich in minerals and vitamins. A staple food of Middle Eastern countries, dates have been cultivated since ancient times, probably as early as 6000 BC. The Date Palm (scientific name: Phoenix dactylifera) produces bunch of oval drupes that are at least 3 cm long and 2 cm in diameter. These drupes, called dates, are incorporated in many Middle Eastern and Mediterranean cuisines and are often eaten whole.
Archeological evidence reveals that dates were cultivated since ancient times (as mentioned above, probably as early as 6000 B.C.) in the eastern Arab region. Later, they were cultivated around northern Africa, Italy, Spain and South East Asia. In 1765, the Spanish people introduced dates to California and Mexico. Today, two distinct varieties of dates, the Deglet Noor and Medjool are mainly cultivated in Arizona and southern California in the United States.
![Date: Medjool Variety]( "Date: Medjool Variety")
Dates are rich in nutrients including minerals and vitamins. There are many benefits of eating dates, as they are free from cholesterol and are very low in fat.
1. Dates are rich in nutrients:
Dates are very good source of dietary fiber, protein and are rich in vitamin C, vitamin B1, B2, B3 and B5 and vitamin A1. There are 20 different kinds of amino acids which ease the digestive process. Dates are rich in soluble and insoluble fiber. According to the American Cancer Society, consuming 20-35 grams of dietary fiber every day is healthy for your body.
2. Great Energy Booster:
Dates are considered to be one of the best energy boosting snacks as they are power-packed with 29 grams of natural sugars such as glucose, fructose and sucrose. They also contain 31 grams of carbohydrate and 3 grams of dietary fiber. These qualities of dates make them the rightful candidate for boosting energy. Adding dates in milk can be a very nutritious snack for both kids and adults.
3. Low in Calories:
Dates have a very low calorie count; around 23 calories for a single date fruit. That is why it is also suitable for health conscious people.
4. Dates are Rich in Potassium and Low in Sodium:
One of the key benefits of dates is its ability to regulate a healthy nervous system, thanks to the rich potassium content. Research has recommended that higher intake of potassium (about 400 mg) can cut the risk of stroke by 40 percent.
Other important mineral salts include copper, iron, magnesium, manganese and phosphorous. They also have a dense concentration of phenol antioxidants and other nutrients. Another key health benefit of dates is its ability to lower undesirable LDL cholesterol.
Dates are a great source of dietary fiber. The American Cancer Society recommends that you consume 20-35 grams of dietary fiber a day. Dietary fiber comes in two forms – soluble and insoluble. Each serves a valuable function. Insoluble fiber increases the rate at which food moves through the digestive system. Soluble fiber may help control diabetes by decreasing elevated blood glucose levels. Soluble fiber also had been found to help lower serum cholesterol levels, particularly undesirable low density lipoprotein (LDL) cholesterol.
According to researchers at the University of Scranton in Scranton Pennsylvania, they have the highest concentration of polyphenols among dried fruits. The findings of this research suggest that dried fruits should be a greater part of the diet as they are dense in phenol antioxidants and nutrients, most notably fiber.
A serving of power-packed dates contains 31 grams of carbohydrates, making them a powerhouse of energy. Carbohydrates include 3 grams of dietary fiber and 29 grams of naturally occurring sugars such as fructose, glucose and sucrose to provide quick energy and are readily used by the body. Dates are a perfect energy boosting snack.
Dates are one of the best natural sources of potassium. Potassium is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body's metabolism as well.
Since potassium is not stored in the body, and much is lost in perspiration, it must be continually replenished. As you consume potassium you excrete sodium, helping to keep blood pressure down. As people age, their kidneys become less efficient at eliminating sodium. About a 400 mg increase in potassium intake has been associated with a 40% reduction in the risk of stroke. This roughly amounts to one additional serving daily of Dates.
Dates also 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. Dates also contain Magnesium which is essential for healthy bone development and for energy metabolism and Iron which is essential to red blood cell production. Red blood cells carry all the nutrients to cells throughout the body. In addition, Dates are fat and cholesterol free!
Dates are the best nutrition for dieting
As we all know it is best for us to eat plenty of fruits and vegetables everyday. They are a great source of vitamins, minerals and wholesome substances for our body in order to function well.If you follow a diet plan, no matter what kind, and you are starving for something sweet, I've got what you need - dates. They contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol. Isn't it great - all we need + zero cholesterol?
Let me list all healthy contents of this wonderful fruit:
All values are based per 100 grams (3.5 ounces) of dates.
Dates are with a high carbohydrates content:
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Minerals:
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Vitamins:
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Calcium - 32 mg* (mg* - milligrams = 0.001 grams)
Magnesium - 35 mg
Phosphorus - 40 mg
Potassium - 652 mg
| Vitamin A Beta-carotene - 5 mcg Lutein + zeaxanthin - 75 mcg Vitamin B6 - 0.192 mg in a single date Vitamin B-complex Total folate - 13 mcg |
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 lowers the risk of cancer and heart diseases, as well as helps us keep our immune systems healthy.
Calorie count per date
A single date contains an average amount of 23 calories, which is considered a very low caloric amount.The very low calorie count and the huge amount of healthy substances in dates make them the best nutrition for a diet plan menu.
Diabetes Info And Dates For Diabetes
Diabetes Complications And Diabetes Diet Plan
By Pat | December 16, 2008
How effective dates are as diabetic food and for cardiac patients?
Date is a fruit, which is considered as a delicacy in many countries. It is also part of the staple diet, in the Middle East. It has an excellent nutrient composition and is a good source of copper, phosphorus, fiber, calcium, iron, magnesium and manganese. It is a poor source of fat, which makes it an integral part of weight loss diets. The total fat content is as low as 0.39 mg. Saturated fats comprise 0.032 mg, poly unsaturated fat - 0.019 mg and mono unsaturated fat - 0.036 mg. About hundred grams of dates provides 75 grams of carbohydrates, 2 mg of sodium, 39 mg of calcium and 19 micrograms of folic acid. They are easy to digest and help in the repair of tissues. Dates can be boiled in water and used as a rejuvenating drink for individuals, especially in convalescence. The total dietary fiber contribution by dates is 7.5 grams per 100 grams. They are an excellent source of potassium at 652 mg per 100 gm. It provides 275 kcal per 100 grams, though a poor source of protein, with 1.97 gm per 100 gm.
Diabetes Diet Plan And Treatment Of Diabetes
Dates are good for the heart. They are often soaked overnight and the water is drunk with the crushed dates, for a strong heart. Milk boiled with dates is also helpful. Dates helps in the control of blood glucose levels. The sweetness of dates fails to have any harmful effect on diabetics. Dates exhibit laxative properties and provide relief from constipation, due to their fiber (8 gm per 100 grams) content. It is also effective against intoxication by alcohol. Water in which dates have been soaked overnight is drunk for this purpose. Dates are considered an aphrodisiac, as it enhances the sterility and sex stamina that may be affected due to functional disorders. Drinking goat's milk, in which the dates are soaked overnight, is also considered healthy.
Date syrups are commercially available, and are good for nursing mothers. Care is essential, as proper brushing of teeth is important, after consumption of date syrup. Anemia or iron deficiency is especially common in vegetarians, due to the lack of meat intake, and dates are good iron supplements. Dates are highly effective against anemia. The contribution of iron by dates is higher than finger millet, greens and pomegranate. Dates are sticky in nature and require a lot of care, prior to usage. Wash them well, as they attract a lot of dust and other impurities.
The Benefits of Dates: The Energy-Enhancer Fruit!
The Date fruit adds more taste to desserts, but do you know there are some exceptional health benefits of dates? They are great energy-boosters and a very good source of dietary fiber.
A Brief History of the Date
Archeological evidence reveals that dates were cultivated since ancient times (as mentioned above, probably as early as 6000 B.C.) in the eastern Arab region. Later, they were cultivated around northern Africa, Italy, Spain and South East Asia. In 1765, the Spanish people introduced dates to California and Mexico. Today, two distinct varieties of dates, the Deglet Noor and Medjool are mainly cultivated in Arizona and southern California in the United States.
Health Benefits of Dates
1. Dates are rich in nutrients:
Dates are very good source of dietary fiber, protein and are rich in vitamin C, vitamin B1, B2, B3 and B5 and vitamin A1. There are 20 different kinds of amino acids which ease the digestive process. Dates are rich in soluble and insoluble fiber. According to the American Cancer Society, consuming 20-35 grams of dietary fiber every day is healthy for your body.
2. Great Energy Booster:
Dates are considered to be one of the best energy boosting snacks as they are power-packed with 29 grams of natural sugars such as glucose, fructose and sucrose. They also contain 31 grams of carbohydrate and 3 grams of dietary fiber. These qualities of dates make them the rightful candidate for boosting energy. Adding dates in milk can be a very nutritious snack for both kids and adults.
3. Low in Calories:
Dates have a very low calorie count; around 23 calories for a single date fruit. That is why it is also suitable for health conscious people.
4. Dates are Rich in Potassium and Low in Sodium:
One of the key benefits of dates is its ability to regulate a healthy nervous system, thanks to the rich potassium content. Research has recommended that higher intake of potassium (about 400 mg) can cut the risk of stroke by 40 percent.
Other important mineral salts include copper, iron, magnesium, manganese and phosphorous. They also have a dense concentration of phenol antioxidants and other nutrients. Another key health benefit of dates is its ability to lower undesirable LDL cholesterol.
Date: Consumption and Selection tips
• Dates are mainly served as desserts in most Middle-Eastern countries. They can be chopped into tiny slices and spread all over cakes and puddings to enhance their tastes. You can also stuff dates with sweet fillings after removing its seed.
• When you select dates, always make sure they are evenly colored and fleshy. A dry, withered-looking date has neither any taste nor nutritional benefits.
• Ensure there are no sugar formations on the exterior part of a date. This usually happens around a dry date fruit and is absolutely not suitable to eat.
• Before you eat whole raw dates, make sure to wash them properly. This is because dust easily gets stuck on the fleshy part of dates.
• Dates are dry fruits, so there are no storage hassles. But, to ensure its freshness remains intact, you must keep them under refrigeration. Dates kept in refrigerators can remain fresh for up to two to three weeks or longer.
• When you select dates, always make sure they are evenly colored and fleshy. A dry, withered-looking date has neither any taste nor nutritional benefits.
• Ensure there are no sugar formations on the exterior part of a date. This usually happens around a dry date fruit and is absolutely not suitable to eat.
• Before you eat whole raw dates, make sure to wash them properly. This is because dust easily gets stuck on the fleshy part of dates.
• Dates are dry fruits, so there are no storage hassles. But, to ensure its freshness remains intact, you must keep them under refrigeration. Dates kept in refrigerators can remain fresh for up to two to three weeks or longer.
References
More information: http://en.wikipedia.org/wiki/Date_Palm
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Hello,
ReplyDeleteThis is really interesting take on the concept. I never thought of it that way. I came across this site recently which I think it will be a great use of new ideas and informations.