Nutritional Ingredients

Dates are an integrated meal full of health benefits


Dates are one of the best integrated meals a person can eat. With the aim of obtaining complete nutrients.

Dates contain small amounts of fat without cholesterol. which works to boost your energy, And your body benefits from the health-promoting nutrients.


Date nutrients


A cup of chopped dates contains 110 grams of carbs.

The 2010 Dietary Guidelines for Americans report recommends that 45% to 65% of calories should come from carbohydrates.

Given a typical calorie requirement of 2,000 calories per day for adults in moderation, The carbohydrate recommendation translates to 225 to 325 grams.



If you are looking to increase your potassium intake, So work on eating dates.

Your body needs this essential mineral for normal body growth; to build protein and muscle, To metabolize carbohydrates and control acid-base balance.

The RDI for potassium is 4,700 milligrams per day for adults and 5,100 milligrams for breastfeeding mothers.

A cup of chopped dates contains 964 milligrams. or 20.5 percent of the RDI for adults.



Magnesium helps protein synthesis, controlling blood glucose and muscle and nerve function in the body, It helps regulate blood pressure.

Men ages 19 to 30 need 400 milligrams a day, Males age 31 and older need an additional 20 milligrams.

Women of similar age groups need 310 milligrams and 320 milligrams, respectively.

Pregnant mothers need more magnesium. A doctor should be consulted to determine the needs of their bodies at different stages of pregnancy.

Eating a cup of chopped dates provides your body with 63 milligrams of magnesium. This is at least 15 percent of the recommended amount for men and 20 percent for women.



According to the US Department of Agriculture, One date of 7.1 grams provides 20 calories and 5.33 grams of carbohydrates.

Dates also provide 32 percent of the recommended daily intake of simple sugars.

According to the US Department of Agriculture, One serving of dates also contains minerals such as calcium, iron and zinc.

Although most of the calories in dates come from sugars, Eating dates in moderation is not bad for diabetics.



Protein is an essential nutrient that helps give your body energy.

If you find that you lack energy in certain parts of the day, Adding a high-protein snack may help combat fatigue.

Although dates are high in calories , they also provide a healthy dose of protein.


other nutrients

Dates are an excellent source of dietary fibre. It provides 11.8 grams per cup. The digestive system needs dietary fiber to function well.

Although they are not considered nutrients, However, dietary fiber protects you from constipation and can help lower blood cholesterol.


Dates and weight gain

Although dates are not a low-calorie food , they can be part of a low-calorie diet without causing weight gain.

Dates provide fiber, magnesium, potassium, copper, manganese, and vitamin B-6.

Making it a more nutritious way to satiate than cakes, pies, and desserts.


date paste

By mixing date powder with water, date paste (Ajwa) is formed.

Ajwa helps promote bone health. In addition to minerals such as selenium, magnesium, manganese and copper.

Ajwa treats constipation due to its fiber and magnesium content. It is rich in iron; Which may help prevent anemia.

Ajwa is good for your skin. It contains vitamins C and D, Which is believed to help the elasticity of the skin.


How to make date paste

The ratio used to make date paste is 1 cup tightly packed dates (about 8 ounces by weight) + 1/4 cup of water.

I wanted to use as little water as possible, So I don’t add too much water to a recipe when making sugar substitutes.


The health benefits of dates


It contains high nutrients

since it is dry, Its caloric content is higher than most fresh fruits.

The calorie content of dates is similar to that of other dried fruits such as raisins and figs.

Most of the calories in dates come from carbohydrates. The rest is from a very small amount of protein.

Despite the calories, Dates contain some important vitamins and minerals as well as a large amount of fiber.


It contains a high percentage of fibre

Getting enough fiber is important to your overall health.

With nearly 7 grams of fiber in a 3.5-ounce serving, including dates in your diet, Dates are a great way to increase your fiber intake.

Fiber can benefit your digestive health by preventing constipation , as it promotes regular bowel movements by contributing to the formation of stool.

Moreover, The fiber in dates may be beneficial for controlling blood sugar.

Fiber slows digestion and may help prevent high blood sugar levels after a spike.


Contains disease-fighting antioxidants

Antioxidants protect your cells from free radicals. They are unstable molecules that may cause harmful reactions in your body and lead to disease.

Dates contain flavonoids. They are powerful antioxidants that may help reduce inflammation.

It has been studied for its potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer.

Dates also contain carotenoids that promote heart health and may also reduce the risk of eye-related disorders. such as macular degeneration.


Promote brain health

Eating dates may help improve brain function.

Laboratory studies have found dates to be beneficial. to reduce signs of inflammation, such as interleukin 6 (IL-6), in the brain.

Elevated levels of IL-6 are associated with an increased risk of neurodegenerative diseases such as Alzheimer’s disease.


pregnancy promotion

Dates have been studied for their potential to promote and relieve late labor in pregnant women.

Eating these fruits during the last few weeks of pregnancy may promote cervical dilation and reduce the need for induced labour.

Another study of 154 pregnant women found that those who ate dates were less likely to induce urges compared to those who did not.


Natural sweetener

Dates are a source of fructose, which is a natural type of sugar found in fruits.

for this reason , Dates are very sweet and also have a caramel-like taste.

They make a great healthy substitute for white sugar in recipes because of the nutrients, fiber, and antioxidants they provide.

The best way to replace dates with white sugar is to make date paste.

It is important to note that although dates are rich in fiber and nutrients, However, it is still somewhat high in calories and consumed in moderation.


The dangers of overeating dates

Dates contain a very high percentage of sugar compared to the rest of its nutritional value.

People trying to manage their blood sugar should, like diabetics, Pay attention to your total sugar intake when eating dates.

Eating in moderation is not likely to raise a person’s blood sugar excessively. Even if he suffers from diabetes.

According to one study , dates are a low glycemic index food that does not result in a significant increase in blood sugar.


Some food products that contain dates

  1. Nada protein milk with dates
  2. Maamoul Dimah with sugary dates
  3. Maamoul Dimah dates Ajwa
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