Medjool dates

Grown in sunny California, the brown and saccharine date is probably mans oldest cultivated fruit. There are many grades of Medjool dates: Jumbo Medjool Dates are the largest, sweetest, juiciest and are the cream of the crop. Only 5% of the entire crop makes this grade. Large Medjool Dates grade are the same quality, delightfully sweet and moist as the jumbos, only smaller size. Extra Fancy grade dates contains mixed sizes of fruit. These dates may have minor skin imperfections and will have some loose or broken skin. They are still very good but did not make the Jumbo or Large grade. Any of these dates can be used for cooking, baking and snacking. Approximately 20-21 pieces weigh per lb. Medjool dates grow on date palm trees and thrive in warm climates such as the Middle East and the southwestern United States. You can find Medjool dates in the bulk food or dried fruit section of your grocery store. Dates can be eaten plain as a snack or used as an ingredient in baked goods. The variety of the dates available here in Trinidad Local Market are no way in comparison to these dates in size. Sweetness and juiciness. Dates are used by Muslims to break the fast during the fasting month of Ramadan as these are considered sacred fruit.

Calories
A serving of Medjool dates, about four pieces of fruit, contains 277 calories, most of which come from carbohydrates. Less than five percent of the calories in each serving come from protein and fat. The dates contain 1.8 g of protein and 0.2 g of fat per serving. Medjool dates contain 75 g of carbohydrates that come from the natural sugar found in the fruit. The sugar in dates is a combination of fructose and glucose. Dates are high in fiber, with 6.7 g per serving. This provides more than 20 percent of the daily value for women and more than 15 percent for men.

Minerals
At least 15 minerals have been identified in dates, including potassium, iron, magnesium and zinc. In addition, they contain elemental fluorine that protects against tooth decay. Selenium has also been identified in dates, which has anti-cancer properties and plays a role in maintaining the health of the immune system. Dates are also a source of iron, as they do not produce the nausea, headache and anorexia that may result from the use of iron supplements. Out of these fifteen minerals four minerals are very high, most specifically copper. One serving of dates contains 0.36 mg of copper, which provides more than 40 percent of the daily value. Because copper helps you form red blood cells, a deficiency of this mineral can cause anemia. One serving of dates also provides 13 percent of magnesium and manganese, as well as 15 percent of potassium. Because potassium can offset the effects of sodium, it is an important mineral for those with high blood pressure. Magnesium is important for proper muscle function and manganese is needed for proper wound healing.

Vitamins
Dates also contain three B vitamins, including 19 percent of B-6 per serving. A deficiency of B-6 can also lead to anemia, as it helps your body manufacture hemoglobin. Hemoglobin are red blood cells that carry oxygen to your cells. One serving of dates also supplies 10 percent of niacin and 16 percent of pantothenic acid. Both of these B vitamins are important for proper metabolism. Medjool dates provide less than 3 percent of vitamins C, D, A and K per serving. Medjool dates provide a concentrated source of energy to keep the body running, fiber, and several vitamins and minerals, making them a healthy choice as a sweet snack. In addition, some of the compounds found in Medjool dates are believed to have anti-cancer properties and to boost immune function.

Calories
Medjool dates are a high-calorie food. Just one date contains 66 calories. Given that dates contain a large number of beneficial compounds and micronutrients, however, these calories are not the empty calories that are found in some sweets, such as candy or cookies. For those who are watching their weight, Medjool dates may be enjoyed in moderation.

Fiber
One Medjool date contains 2 g of fiber, fulfilling 8 percent of the daily value. The consumption of a large number of dates on a daily basis, as is common in the Middle East, makes a significant contribution to the fiber requirement. In this region, it is common to consume anywhere from 10 to 30 dates per day. Consumption of dates in this amount confers a healthy dose of fiber, which works to provide satiety and control blood cholesterol.

Vitamins
Dates contain at least six vitamins, including vitamin C, folic acid, and several B vitamins. The vitamin C content is low, but dates also contain thiamine, riboflavin, niacin and vitamin A. The B vitamins are important in terms of energy production and immune functioning, while vitamin A helps to maintain the health of the skin and teeth. Given that some other sweet choices, such as candy or cookies, often have few to no vitamins, dates are a healthier option.

Nutrient

Units

Value per Number Std. 100 grams of of Data Error edible portion Points

1.00 X 1 date, pitted ------24g 5.12 66 278 0.43 0.04 0.42 17.99 1.6 15.95 0.13 8.08 7.67 0.00 0.07

Proximates Water Energy Energy Protein Total lipid (fat) Ash Carbohydrate, by difference Fiber, total dietary Sugars, total Sucrose Glucose (dextrose) Fructose Lactose Maltose g kcal kj g g g g g g g g g g g 21.32 277 1160 1.81 0.15 1.74 74.97 6.7 66.47 0.53 33.68 31.95 0.00 0.30 2 0 0 2 2 2 0 2 2 2 2 2 2 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Galactose Minerals Calcium, Ca Iron, Fe Magnesium, Mg Phosphorus, P Potassium, K Sodium, Na Zinc, Zn Copper, Cu Manganese, Mn Vitamins Vitamin C, total ascorbic acid Thiamin Riboflavin Niacin Pantothenic acid Vitamin B-6 Folate, total Folic acid Folate, food Folate, DFE Vitamin A, IU Vitamin A, RAE Vitamin K (phylloquinone) Lipids Amino acids Tryptophan Threonine Isoleucine Leucine Lysine Methionine Cystine Phenylalanine

g mg mg mg mg mg mg mg mg mg mg mg mg mg mg mg mcg mcg mcg mcg_DFE IU mcg_RAE mcg

0.00 64 0.90 54 62 696 1 0.44 0.362 0.296 0.0 0.050 0.060 1.610 0.805 0.249 15 0 15 15 149 7 2.7

2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 1 0 1 0 2 2 2

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0.00 15 0.22 13 15 167 0 0.11 0.087 0.071 0.0 0.012 0.014 0.386 0.193 0.060 4 0 4 4 36 2 0.6

g g g g g g g g

0.007 0.042 0.045 0.082 0.054 0.017 0.046 0.048

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0.002 0.010 0.011 0.020 0.013 0.004 0.011 0.012

Tyrosine Valine Arginine Histidine Alanine Aspartic acid Glutamic acid Glycine Proline Serine Other Carotene, beta Carotene, alpha Cryptoxanthin, beta Lycopene Lutein + zeaxanthin

g g g g g g g g g g mcg mcg mcg mcg mcg

0.016 0.066 0.060 0.029 0.078 0.220 0.265 0.090 0.111 0.062 89 0 0 0 23

0 0 0 0 0 0 0 0 0 0 2 2 2 2 2

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0.004 0.016 0.014 0.007 0.019 0.053 0.064 0.022 0.027 0.015 21 0 0 0 6

USDA National Nutrient Database for Standard Reference, Release 17 (2004)