It’s National Date Week and what better time to learn about the benefits dates can add to your diet. Dates have been cultivated since approximately 6000 B.C. and are often called nature’s candy as they are one of the sweetest fruits around. Dates can be eaten fresh but are often eaten dried. Whether fresh or dry, the health benefits of dates are just as plentiful.
Some of the key nutrients found in dates include:
Vitamin B6 – 12% RDA
Calcium – 8% RDA
Fiber – 27% RDA
Potassium – 20% RDA
Copper – 18% RDA
Manganese – 15% RDA
Magnesium – 14% RDA
*Based on a 100g serving of fruit, approximately 4 dates
Dates are high in sugar content but contain insignificant amounts of fat and have no sodium or cholesterol. Dates boost your energy level and pacify your hunger while your body benefits from their health-promoting nutrients.
10 Ways to Enjoy Dates:
10) Stuffed Snack: Remove the pit and add a nut – pecan, walnut, almond, or even peanut butter – for a filling snack.
9) Date Shake: Frappé fat-free vanilla, banana, or plain yogurt and dates in a blender for a delicious drink anytime of the day.
8) Breakfast: Add and new texture and taste to hot or cold cereal. Just mix in diced dates and enjoy.
7) Sweet Salad: Mix dates in with a salad of your choice.
6) Wrap & Enjoy: Wrap dates, tuna or chicken salad, and other vegetables into a whole wheat tortilla or pita.
5) Trail Mix: Make your own trail mix by mixing dates in with your favorite nuts such as almonds, peanuts, pecans and walnuts and other dried fruits.
4) A Different Drizzle: Blend dates with a small amount of milk until smooth then drizzle over whole wheat waffles, oatmeal, or French toast.
3) Date Parfait: Brighten up your morning with a parfait filled with dates and all of your favorite fruits.
2) Diced …Over Dessert: Dice and serve dates with vanilla frozen yogurt or any of your favorite low-fat frozen yogurts.
1) Great Date: Enjoy dates as they are.
Top 10 List via Fruits & Veggies-More Matters
