Dates (phoenix dactylifera) contain an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being. Fresh dates are composed of simple sugars like fructose and dextrose. They replenish energy and revitalise the body instantly. For these qualities, they have been used to break the fast, during Ramadan month, since ancient times.
They are a useful addition to the diet for those trying to gain weight after illness or cancer treatments.
Dates can protect from colon, prostate, breast, endometrial, lung and pancreatic cancers, stroke and coronary heart diseases and age-related macular degeneration,
Regular consumption of dates can help to protect the colon mucous membrane and eliminate cancer-causing chemicals in the colon. prevent LDL cholesterol absorption.
What are the nutrients in dates?
Dates contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins inhibit the effects of bacteria on teeth, aiding in cavity prevention.
The growth of many bacteria, fungi, viruses and yeasts are inhibited by natural food tannins but eating too much of them without vitamin C can cause headache, migraine and kidney problems.
If ingested in excessive quantities, tannins inhibit the absorption of minerals such as iron, which may, if prolonged, lead to anaemia. In order to prevent these problems, it is advised to consume dates separately from meals, not during.
Just two dates per day, as a snack, is sufficient to provide all the nutritional health benefits without the adverse effects.
Foods rich in vitamin C help neutralise tannin’s effects on iron absorption. Consuming a citrus fruit with dates can reduce the negative effect of tannins on iron absorption.
NOTE: Tannins can be the cause of migraines in some people.
Dates also contain antioxidant flavonoids such as beta carotene, lutein and zeaxanthin which are good for the health of the eyes.
Significant nutrients in dates (per 100 grams)
- Dietary fibre
- Beta carotene 89 μg
- Calcium 64 mg
- Choline 10 mg
- Fibre 7 g
- Magnesium 54mg
- Phosphorus 62 mg
- Potassium 696 mg
- Vitamin B3 (niacin) 2 mg
- Vitamin B5 (pantothenic acid) 1mg
- Vitamin B9 (folate) 15μg
Dates also have trace amounts of these nutrients:
- Copper 0.4mg
- Manganese 0.3mg
- Vitamin B1 (thiamine) 0.1mg
- Vitamin B2 (riboflavin) 0.1mg
- Vitamin A (retinol, retinal, retinoic acid) 7μg
- Vitamin B6 (pyridoxine) 0.2mg
- Vitamin K 3μg
Amino acid traces in dates
- Alanine 0.1g
- Arginine 0.1g
- Aspartic acid 0.2g
- Glutamic acid 0.3g
- Glycine 0.1g
- Lysine 0.1g
- Proline 0.1g
- Serine 0.1g
- Valine 0.1g
NOTE: Dates should be avoided by diabetics as they are very high in sugar.
- Sucrose1g
- Glucose 34g
- Fructose 32g
- Maltose 0.3g
Related subjects
- A-Z of natural foods and remedies
- Bacterial infections
- Cancer
- Eye disorders
- Foods to gain weight
- Fungal and yeast infections
- Headache and migraines
- Heart disorders
- Kidney disorders
- Teeth and gum disorders
- Virus infections
- Vitamin C