Dates (phoenix dactylifera)

Dates (phoenix dactylifera) are small dark brown oval shaped fruits with a hard inner seed, though they are often sold pitted.

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Health Benefits of Dates:

• Increased Immune Function
• Reduced Risk of Colon Cancer
• Alleviation of Cardiovascular Disease
• Alleviation of Hypertension (High Blood Pressure)
• Promoted Eye Health
• Osteoporosis Protection
• Stroke Prevention
• Antioxidant Protection
• Prevention of Epileptic Seizures
• Alleviation of the Common Cold
• Prevention of Alopecia (Spot Baldness)
Due to the tannin content in dates they have been used to treat intestinal troubles. They have also been used as a syrup to treat sore throat. *Some of these health benefits are due to the nutrients highly concentrated in Dates, and may not necessarily be related to Dates.

Natural vitmains, minerals, and nutrients found in Dates: Carbohydrates | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Calcium | Dietary Fiber | Phosphorus | Manganese | Iron | Potassium | Zinc |
Click here to compare these nutrition facts with other fruits.

Nutrition Facts Dates Deglet Noor Serving Size 100g Calories 282 % Daily Value* Total Fat 0.39g 1%     Saturated Fat 0.032g 0% Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 75.03g 25%     Dietary Fiber 8g 32%     Sugar 63.35g ~ Protein 2.45g ~ Vitamin A 0% • Vitamin C 1% Calcium 4% • Iron 6% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamins   %DV Vitamin A 10IU 0%     Retinol equivalents 0μg ~     Retinol 0μg ~     Alpha-carotene 0μg ~     Beta-carotene 6μg ~     Beta-cryptoxanthin 0μg ~ Vitamin C 0.4mg 1% Vitamin E 0.05mg 0% Vitamin K 2.7μg 3% Vitamin B12 0μg 0% Thiamin 0.052mg 3% Riboflavin 0.066mg 4% Niacin 1.274mg 6% Pantothenic acid 0.589mg 6% Vitamin B6 0.165mg 8% Folate 19μg 5%     Folic Acid 0μg ~     Food Folate 19μg ~     Dietary Folate Equivalents 19μg ~ Choline 6.3mg ~ Lycopene 0μg ~ Lutein+zeazanthin 75μg ~

Minerals   %DV Calcium 39mg 4% Iron 1.02mg 6% Magnesium 43mg 11% Phosphorus 62mg 6% Sodium 2mg 0% Potassium 656mg 19% Zinc 0.29mg 2% Copper 0.206mg 10% Manganese 0.262mg 13% Selenium 3μg 4% Water 20.53g ~ Ash 1.6g ~ Useful Stats Percent of Daily Calorie Target (2000 calories) 14.1% Percent Water Composition 20.53% Protein to Carb Ratio (g/g) 0.03g

How to choose Dates: Dates should look soft and moist, try to avoid dates which look like they have dried out and have white discolorations.
Climate and origin: Dates originated in the Persian Gulf and grow best in dry, hot, tropical climates.
Taste: Dates have a very sweet, almost caramel, flavor. As they are often sold dried, dates have a sticky and chewy texture.
Substitutes with more vitamins: Apricots
Miscellaneous information: Date trees can be tapped for a sweet sap that can be made into molasses or alcohol.