Date

 It is a sweet fruit, dark brown in color and its shape is generally oval and easily available in market.

How it is taken in Diet

It can be directly eaten in dry form, in the form of sweets made from dates, in milk shakes etc.

Health Benefits of Eating Dates

Having dates in our diet is very beneficial for our health. It is rich in energy, minerals, vitamins; fibre etc. There are a number of health benefits of dates our diet.

Provide Instant Energy

It has high calorific value and is very high in natural sugar like glucose, fructose and sucrose and thus gives instant energy boast.

We should make habit of having dates in our daily diets. If you take 2-3 dates in your diet for 10-15 days you will feel different, energetic & better than before.

Decrease Cholesterol

It has almost no Cholesterol. It helps in reducing cholesterol level and therefore it is good for heart patient

Improve Our Digestion

It helps in improving our digestive system as it has soluble fibres which are very good our digestion and reduces constipation also.

Help in Weight Loss

Having 2-3 dates between two longer meals gap during dieting do not let you feel Hungary.

Upon eating 3-4 dates, you will feel as if you have taken proper meal.

Control Blood Pressure

It is good for blood pressure patient as it contains potassium which plays very important role in controlling body’s blood pressure. Thus, good for heart patient also.

Improve Eye Vision

It improve vision as it is rich in vitamin A

Makes Our Bones Stronger

It contains magnesium, phosphorous and calcium which makes our bones stronger.

Good for Anemic Person

It is a very good source of iron, thus help in blood formation. It is very beneficial for pregnant woman.

Good for Overall Health of a Person

We should make our habit of having dates in our daily diets as it improves our overall health.

·         Dates contain antioxidants that fight free radicals in your body. Antioxidants also prevent or slow damage to cells.

·         Dates are good for our skin glow

·          Dates makes our Immune system strong

·         Dates makes our brain healthy

Note: Diabetic parent should avoid eating dates.

Dates, Deglet Noor
Nutritional value per 100 g (3.5 oz)
Energy			1,178 kJ (282 kcal)
Carbohydrates			75.03 g (2.647 oz)
Sugars			63.35 g (2.235 oz)
Dietary fiber			8 g (0.28 oz)
Fat			0.39 g (0.014 oz)
Protein			2.45 g (0.086 oz)
Vitamins		Quantity			%DV†
Vitamin A equiv.		6 μg			0%
Thiamine (B1)		0.052 mg			5%
Riboflavin (B2)		0.066 mg			6%
Niacin (B3)		1.274 mg			8%
Pantothenic acid (B5		0.589 mg			12%
Vitamin B6		0.165 mg			13%
Folate (B9)		19 μg			5%
Vitamin C		0.4 mg			0%
Vitamin E		0.05 mg			0%
Vitamin K		2.7 μg			3%
Minerals	Quantity				%DV†
Calcium	39 mg				4%
Iron	1.02 mg				8%
Magnesium	43 mg				12%
Manganese	0.262 mg				12%
Phosphorus	62 mg				9%
Potassium	656 mg				14%
Sodium	2 mg				0%
Zinc	0.29 mg				3%
Other constituents				Quantity
Water			20.53 g (0.724 oz)
μg = micrograms • mg = milligrams IU = International units
†Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central

 Religious References

·         Dates are mentioned more than 50 times in the Bible and 20 times in the Qur'an.

·         In Islamic culture, dates are traditionally the first foods consumed for Iftar after the sun has set during Ramadan.

·         In the Quran, Allah instructs Maryām  to eat dates during labour pains when she gives birth to Isa (Jesus); and, similarly, they are recommended to pregnant women.

·         In the Torah, palm trees are referenced as symbols of prosperity and triumph

·         In Christianity, Palm branches were said to be scattered before Jesus as he entered Jerusalem on Palm Sunday

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Dt. Roshan (Nutritionist and Diet Consultant)

BSc in Nutrition , MSc in home science , 

MSc in  Dietetics and Food Service Management

Disclaimer: The information in this website is just for general understanding and educational purpose and is not meant for any type of medical treatment as every individual reader has its own unique requirement. The reader should consult their physician or dietitian before taking any edible for any treatment purpose.