All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Peanuts

Pears

Peas

Peppers

Persimmons

DATES

Typical serving size:

5 to 6 dates (about 1
4 oz or 40 g)

HOW THEY HARM

Weight gain Tooth decay Drug interaction

WHAT THEY HEAL

Cancer Bone loss Heart disease High blood pressure DATES FACTS

Dates most likely originated from the area near the Persian Gulf

In ancient times, a bowl of dates was offered on the table at each meal as a sign of hospitality from the host to his guest
A date would often accompany a cup of unsweetened coffee or tea; the date would provide the sweetness for the drink

Dates contain only 30% moisture, making them the fruit with the lowest moisture content
Prized for their sweet fruits, date palms are among the oldest cultivated trees; they have been grown in North Africa for at least 8,000 years
These desert trees are extraordinarily fruitful, producing up to 200 dates in a cluster
Fresh dates are classified according to their moisture content, falling into three categories: soft, semisoft, and dry
Most varieties in North America are semisoft, which are marketed fresh, as well as dried after part of their moisture has been evaporated

Health Benefits

Reduces risk of heart disease and bone loss
Dates contain high amounts of potassium, an important mineral
A serving of 12 dates provide 650 mg, more than a comparable amount of other high- potassium foods, such as bananas and oranges
Studies have shown that potassium can not only help prevent bone loss in women, it can also reduce the risk of cardiovascular disease, as well as supporting muscle function

WARNING

!

FOOD-DRUG INTERACTION

Dates contain tyramine, an organic compound found in aged cheese, certain processed meats, red wine, and other products
Anyone taking monoamine oxidase (MAO) inhibitors to treat depression should avoid dates, because tyramine can interact with these drugs to produce a life- threatening rise in blood pressure
In some people, tyramine can also trigger migraine headaches
Helps prevent cancer
According to the U
S
Department of Agriculture (USDA), dates are higher in total polyphenols than any of the most commonly consumed fruits or vegetables
The reason? They grow in deserts, and the harsh environment causes polyphenols to provide protection from oxidative stress to the palm’s fruit
The polyphenols, along with vitamin B6 and fiber, may help prevent certain types of cancer
Lowers blood pressure
A serving of 12 dates provides 15% or more of the Recommended Dietary Allowance of iron and niacin
It also contains calcium, manganese, magnesium and zinc; these minerals all work together with potassium to help lower blood pressure

Health Risks

Weight gain
With 60 to 70% of their weight coming from sugar, dates are one of the sweetest of all fruits
One-half cup (about 12 medium dates) contains about 275 calories—many more than most fruits
Consume with nuts or other sources of protein to avoid spikes in blood sugar levels
Tooth decay
Both dried and fresh dates are very sticky, and because of their high sugar content, they can lead to dental decay if bits are allowed to adhere to the teeth

Allergies

Mix chopped dates into lemon yogurt

Simmer a compote of dates and orange wedges in orange juice, then sprinkle on walnuts

Serve fresh dates with an herbed cream cheese dip

Buying Tip

s

Choose dates that are shiny, uniformly colored, and not broken

Storing Tips

Store dates at room temperature in an airtight container for several months

Refrigerated dates last up to 1 year