Dates are harvested from palm trees in both California and the Middle East. The fruits are very sweet, have the same texture of figs and contain one big pit in the middle. Dates are sold chopped and coated in sugar, stuffed with almonds, pitted or dried in grocery stores and specialty food stores. Dates are not only delicious, they are also loaded with nutrients.
Nutrition
Each date contains 24 calories, with 248 calories per 100 gram serving. Dates contain a low amount of cholesterol, fat and sodium, and a high amount of fiber and potassium, which according to Dates are Great, is a rarity among fruit. Dates can help you achieve your five fruit a day quota by eating five to six dates or a half cup of chopped dates.
Soluble Fiber
The recommended daily allowance for fiber is 20 to 35g of fiber per day. A serving of dates (five to six pieces) gives you 14 percent of this quota. Fiber is mostly found in fruits, vegetables, whole grains and legumes. Eating your recommended value of fiber can help lower the risk of diabetes and heart disease as well as help regulate bowel movements, according to MayoClinic.com.
Energy Boosting Carbohydrates
One serving of dates contains 31g of carbohydrates. Of these carbohydrates, 3g are dietary fiber and 29g are naturally occurring sugars, as stated on the Dates are Great website. Carbohydrates are used by the body to make glucose, which the body uses to convert to energy, according to the Centers for Disease Control and Prevention. Your body uses this energy to run efficiently, and can utilize glucose right away or store it in the muscles and liver for later use.
Packed with Potassium
A single serving of California dates contains 240mg of potassium, which is 7 percent of the recommended daily value. Potassium is used in muscle contractions, which includes the beating of the heart. Potassium is not readily stored within the human body and must be replenished daily. Potassium is also needed to maintain a healthy nervous system.
B-Complex Benefits
Dates contain thiamine, riboflavin, niacin, vitamin B6 and pantothenic acid. These vitamins are in a group called B-complex vitamins, and they have a variety of health functions. They are responsible for maintaining proper levels of blood glucose, providing energy and making blood cells, among other things.
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