Dates have been esteemed by middle eastern cultures for thousands of years, with references to them in the Koran and the Bible. When people consider buying dates, it is mainly for use in a fruit cake or cookies, but dates are also a wonderful alternative to a fruit snack. While many people don't often consider eating a couple dates for a snack, if they only knew what was packed inside these small fruits, they would probably begin adding them to their diets. In fact, researchers at the Department of Health and Human Services in London referred to them as an "almost perfect food," based upon their nutritional content and possible health benefits.
Minerals
One of the top notations made by the London researchers is the mineral content of dates. A minimum of 15 were listed, with the highest concentrations being the minerals potassium, magnesium, selenium and calcium. Potassium is needed by the body to help fight high blood pressure which can lead to heart disease, and to assist kidney function, and one cup of chopped dates contains 964 mg of potassium, which is 28 percent of the RDA. According to Colorado State University, the way this works is that as the amount of potassium in the body increases, it encourages the excretion of sodium, thus lowering blood pressure. Selenium is known to help fight cancer and build the immune system, and is so noted in the report from the DHHS in London.
Of the minerals listed, one cup of chopped dates contains 4.4 mcg of selenium (6 percent of the RDA); 63 mg magnesium (16 percent RDA); 0.3 mcg. copper (15 percent RDA); and 57 mg calcium (6 percent RDA).
Antioxidants
The Journal of Agricultural and Food Chemistry reports that dates are an excellent source of antioxidants, primarily carotenoids. There are many types of carotenoids, so there is no current RDA for them. Carotenoids are listed by the World's Healthiest Foods encyclopedia as pigment compounds that help produce vitamin A in the body, build the immune system, and protect the cells from damage. While there is no current RDA for carotenoids, the National Institute of Health recommends eating five to six servings of fruits and vegetables daily in order for the body to maintain adequate vitamin A, which is what carotenoids convert to.
Antioxidants are continually being studied for their positive effects on cancer protection. The antioxidant capacity of a food product is measured by the USDA's ORAC scale. ORAC stands for Oxygen Radical Absorbance Capacity. This judges how the antioxidants in the food fight the free radical damage in the body. A "confidence code" is assigned to each food, and they are given points, with 100 being the maximum amount of points. Dates received an "A" for a CC, which means their point value ranged between 75 and 100.
Fiber and More
If high levels of minerals and antioxidants were all that dates had to offer, it would be enough to convince the health conscious to add them to their diets. However, there are many more benefits packed into this tiny fruit. As noted by the London researchers, dates have a high fiber content. Fiber is needed for elimination of toxins from the body and to help lower the risk of many digestive disorders, even colon cancer. The Mayo Clinic also lists fiber as being necessary to control weight, blood sugar and cholesterol.
B-vitamins such as B6, niacin and riboflavin, folate, protein and a low-fat content make dates a great snack for everyone. One cup of chopped dates contains 12 percent of the RDA of B6, 9 percent of RDA for niacin, 6 percent of RDA for riboflavin, 7 percent of RDA for folate, and 7 percent RDA of protein, and less than 1 gm of fat which is 1 percent of the RDA.
There are trade-offs to be aware of with dates, however. While they are low in fat and packed with protein and other health benefits, they are also high in calories, with one cup of dates having 400 calories. If you add dates to your diet, have only two or three for a snack if you are watching your weight. Dates are also high in sugar, but it is natural sugar which makes them an excellent sweet treat, which is what has earned them the right to be referred to by many as "nature's candy."
Member Comments