Fruit - Dates

Dates

Principle	Nutrient Value	Percentage of RDA
Energy	277 Kcal	14%
Carbohydrates	74.97 g	58%
Protein	1.81g	3%
Total Fat	0.15 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%
Vitamins
Folates	15 µg	4%
Niacin	1.610 mg	10%
Pantothenicacid	0.805 mg	16%
Pyridoxine	0.249 mg	19%
Riboflavin	0.060 mg	4.5%
Thiamin	0.050 mg	4%
Vitamin A	149 IU	5%
Vitamin C	0 mg	0%
Vitamin K	2.7 µg	2%
Electrolytes
Sodium	1 mg	0%
Potassium	696 mg	16%
Minerals
Calcium	64 mg	6.5%
Copper	0.362 mg	40%
Iron	0.90 mg	11%
Magnesium	54 mg	13%
Manganese	0.296 mg	13%
Phosphorus	62 mg	9%
Zinc	0.44 mg	4%
Phyto-nutrients
Carotene-ß	89 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	23 µg	--

1. Improves Immune System:List of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being. Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly.
2. Prevents all type of Cancers:The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer-causing chemicals in the colon.They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers. They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
3. Prevent easy bleeding tendencies:They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic properties.
4. Elderly aged problems:Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. It thus offers protection against age-related macular degeneration, especially in elderly populations.
5. Bone growth:They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Magnesium is essential for bone growth. Further, the fruit has adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.

1. Face Pack:Using a mixer prepare a paste out of dates and add 1/2 fresh orange or lemon(lemon is for oily skin). If the paste is too thick add a little drop of water. ake a little of this pack in your finger and apply on face and do facial massage in circular motion. Do it for 5-10 minutes. and rinse it off. Then apply this as a face pack. This method will give better result. After applying pack wait for 10-15 minutes. Do not allow any face pack to get dry on your face. Splash water on your face and rinse face. Allow face be wet for another 10 minutes.

1. Date fruit allergy is a rare occurrence. The fruits are safe to eat in infants, and pregnant woman. However, in some sensitized individual to birch family pollen, exposure to date palm pollen may elicit cross-hypersensitivity reactions. It is therefore, advised to avoid any food preparations that contain date palm products in these individuals.

1. Season Available:Dates are readily available throughout the groceries' year around. Some varieties of fresh, soft, good-quality fruits, however, are found from September through December.
2. Selection:Select one may come across soft, semi-dry, and dried types.
3. Storing:At home, store them at room temperature in cool place inside an air-seal container where they stay well for several months.
4. Serving:Dry and soft dates are usually eaten out-of-hand. Remove the seeds and have it.
5. Safety:
6. Cooking Tips:
   1. They can be stuffed with fillings such as almonds, walnuts, candied orange and cream cheese.
   2. They can also be chopped and used with fruit salad and in a range of sweet and savory dishes.
   3. Dates are also being used to prepare juice and Jallab (a type of syrup popular in the Middle East and made from dates, grape molasses, and rose water).