Dates

dates

Dates are an ideal food for athletes and other adventurous and active people, as the high potassium and fruit sugar content is perfect for refueling the brain and muscles, which rely on glucose to power you through exercise. They’re also ideal for people dealing with diabetes and hypoglycemia, because they deliver vital glucose to the liver-addressing the very glucose loss that’s responsible for blood sugar issues.

RAW  DATE GRANOLA

This recipe is perfect for anyone on the go. Make a big batch and store it in a jar in the fridge for anytime snacking. The sweet and salty combo will be a major hit with the whole family. It can be eaten by itself as a snack, or on top of any fruit or smoothie bowl.

  • 2 cups dates, pitted
  • 1/4 cup coconut flakes
  • 1/4 cup almonds
  • 1/4 teaspoon sea salt

Process all the ingredients in a food processor until roughly combined. Store the granola in a jar in the refrigerator for up to 2 weeks. Makes 1 to 2 servings

PRIMARY MICRO NUTRIENTS Iron, MagnesiumCopper, Manganese, Potassium, Vitamin B5
SECONDARY MICRO NUTRIENTS Phosphorus, Selenium, Vitamin B1, B2, B3, B6, Folate
NUTRITIONAL HIGHLIGHTS

Anti-inflammatory, anti-oxidant and anti-tumour activity (study)

FUNCTIONAL BENEFITS
  • Blood sugar health and preventing constipation due to high dietary fiber content (study)
  • Preventing chronic illnesses such as heart disease, cancer and diabetes due to high anti-oxidant content
  • Anti-Alzheimer’s – Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain (study1study2study 3)
  • Ease natural labor for pregnant women when consumed during the last few weeks of pregnancy (study 1, study2, study3)
  • Natural sweetener – Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.
NUTRITIONAL NOTES Dates can promote bone health but these effects have not been studied sufficiently

 

per 100 g 1 date, pitted = 7.1g
Nutrient Unit RDA %RDA % RDA
Water g 20.53 1.46
Energy kcal 282 20
Protein g 2.45 0.17
Total lipid (fat) g 0.39 0.03
Carbohydrate, by difference g 75.03 5.33
Fiber, total dietary g 8 0.6
Sugars, total g 63.35 4.5
Minerals
Calcium, Ca mg 1000 39 3.9% 3 0.3%
Iron, Fe mg 8 1.02 12.8% 0.07 0.9%
Magnesium, Mg mg 420 43 10.2% 3 0.7%
Phosphorus, P mg 700 62 8.9% 4 0.6%
Potassium, K mg 470 656 139.6% 47 10.0%
Sodium, Na mg 2 0
Zinc, Zn mg 11 0.29 2.6% 0.02 0.2%
Copper, Cu mg 0.9 0.206 22.9% 0.015 1.7%
Manganese, Mn mg 2.3 0.262 11.4% 0.019 0.8%
Selenium, Se µg 55 3 5.5% 0.2 0.4%
Vitamins
Vitamin C, total ascorbic acid mg 90 0.4 0.4% 0 0.0%
Thiamin mg 1.2 0.052 4.3% 0.004 0.3%
Riboflavin mg 1.3 0.066 5.1% 0.005 0.4%
Niacin mg 16 1.274 8.0% 0.09 0.6%
Pantothenic acid mg 5 0.589 11.8% 0.042 0.8%
Vitamin B-6 mg 1.7 0.165 9.7% 0.012 0.7%
Folate, total µg 400 19 4.8% 1 0.3%
Choline, total mg 6.3 0.4
Betaine mg 0.4 0
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, IU IU 5000 10 0.2% 1 0.0%
Retinol µg 6 0
Lutein + zeaxanthin µg 75 5
Vitamin E (alpha-tocopherol) mg 0.05 0
Tocopherol, gamma mg 0.05 0
Tocotrienol, alpha mg 0.01 0
Vitamin E, total mg 15 0.11 0.7% 0 0.0%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 2.7 2.3% 0.2 0.2%
Lipids
Fatty acids, total saturated g 0.032 0.002
Fatty acids, total monounsaturated g 0.036 0.003
Fatty acids, total polyunsaturated g 0.019 0.001
Amino Acids
Tryptophan g 0.012 0.001
Threonine g 0.043 0.003
Isoleucine g 0.049 0.003
Leucine g 0.084 0.006
Lysine g 0.066 0.005
Methionine g 0.022 0.002
Cystine g 0.067 0.005
Phenylalanine g 0.05 0.004
Tyrosine g 0.015 0.001
Valine g 0.071 0.005
Arginine g 0.136 0.01
Histidine g 0.032 0.002
Alanine g 0.083 0.006
Aspartic acid g 0.213 0.015
Glutamic acid g 0.359 0.025
Glycine g 0.101 0.007
Proline g 0.13 0.009
Serine g 0.057 0.004
Flavonoids
Anthocyanidins
Cyanidin mg 1.7 0.1
Flavanones
Quercetin mg 0.9 0.1
Isoflavones
Genistein mg 0.01 0
Total isoflavones mg 0.01 0
Proanthocyanidin
Proanthocyanidin dimers mg 1.8 0.1
Proanthocyanidin trimers mg 3 0.2
Proanthocyanidin 4-6mers mg 5.9 0.4

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Healthline

Dr Axe

Self Nutrition Data: an online nutrient breakdown of foods

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