Health BENEFITS of Dates:
High in Potassium
- works with sodium to maintain fluid and electrolyte balance
- monitors the electrical activity of the heart
- required for proper nerve conduction and muscle contraction
(see full list here)
High in Copper
- aids in producing ATP, the body's main source of energy
- helps release stored iron to make oxygen-carrying red blood cells
- assists in making and maintaining strong connective tissues
(see full list here)
High in Manganese
- helps the body absorb calcium
- important for strong bones and joints
- supports antioxidant enzymes that fight free radicals
(see full list here)
High in Vitamin B6 (Pyridoxine)
- helps the body convert food into energy
- supports a healthy nervous system
- helps make oxygen-carrying red blood cells
(see full list here)
High in Tannins (Phytonutrients)
- act as antioxidants that protect against heart disease
- assist in alleviating intestinal issues
- prevent cancer by reducing cellular damage
Good Amounts of:
MACRONUTRIENT PERCENTAGE OF CALORIES
(1 large medjool date = approximately 66 calories)
MACRONUTRIENT BREAKDOWN
(grams per 1 large medjool date)
18g
Carbohydrates
.4g
Protein
0g
Fat
FIBER & NATURAL SUGARS
(grams per 1 large medjool date)
1.6g
Fiber*
16g
Natural Sugars*
NET CARBS
(grams per 1 large medjool date)
16.4g
Carbohydrates – Fiber = Net Carbs
*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.
*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)
Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.