In this article, we are going to reveal some of the dates nutrition facts, as a product of Eyjan Company. Dates are one of the sweetest pleasures of nature. Their high sugar content may make you wonder if dates are a healthy choice in a diet plan. Dates are certainly sweet, but as a fruit, they also contain beneficial micronutrients and some fiber. You can eat dates, but they are by no means a calorie-free food.
Dates nutrition facts per piece
If you regard one date, it is around 8 grams, which contains 23 calories, 6 grams of carbohydrates, 0.2 grams of protein, and no fat. Moreover, dates are a good source of potassium, iron, and magnesium. According to USDA data the following nutritional information are given.
Calories: 23
Fat: 0 grams
Sodium: 0.2 mg
Carbohydrates: 6 grams
Fiber: 0.6 g
Sugars: 5 grams
Protein: 0.2 g
Potassium: 53 mg
Dates’ nutritional value
Dates are sources of various nutrition and have value in our diet plan.
carbohydrates
A date contains 6 grams of carbohydrates, most of which include sugar. In addition, the dates are very sweet, because they contain high fructose, which is twice as sweet as glucose. An average date contains more than half a gram of fiber. As the fruit grows, the content of sugar increases and the fiber content decreases.
Depending on the variety and degree of puberty, the dates’ glycemic index can vary from 43 to 55. However, despite their sweetness, dates are strangely low glycemic meals.
Fat
Dates are not an important source of fat.
Protein
Dates provide minimum protein amount, including other protein sources, such as lean meat, fish, nuts, seeds, and legumes to meet your daily needs.
Vitamins and minerals
Dates are a good source of nutrition, such as potassium, and iron. In addition, dates include 6 essential vitamins B, which include folic acid and pantothenic acid. they also include a high concentration of antioxidants and polyphenols that protect cells from damage and beneficial phytoestrogens.
Calories
One of the dates nutrition facts is that 8-gram dates contain about 23 calories, most of which come from carbohydrates. Larger dates of 24 g include 66.5 calories.
Health benefits of dates nutrition facts
Micronutrients and herbal compounds are related to several health benefits. Some of the main benefits of consuming dates are as follows:
Protection against cancer
Dates have antioxidant and anti-inflammatory properties associated with cancer prevention.
Supports heart health
Dates contain potassium, which is an essential electrolyte for the cardiovascular system. Potassium has a constant effect on lowering blood pressure. Dates also have very little sodium and contain some fiber. All these three factors support eating dates for heart health.
Strengthens bones
Dates include magnesium which is essential for bone formation. Magnesium deficiency in the body is associated with higher risks of osteoporosis. Magnesium intake from food nutrition is preferred instead of supplements because it decreases the risk of toxicity. Moreover, palm iron helps make healthy bone marrow resources.
May reduce menopause symptoms
Isoflavones, commonly found in soy products are phytoestrogens that help reduce menopausal symptoms. In the case of fruits, dates have the highest concentration of isoflavone. For this reason, dates are studied because of their ability to naturally relieve menopausal symptoms.
Helps stabilize blood sugar levels
Another dates nutrition fact is that a small number of dates can bring you a lot of energy. When dates are used instead of concentrated sweeteners, such as syrups and refined sugar, it gives a sweet taste without significantly increasing blood sugar. Dates are also a comfortable and tolerable snack that can be useful in periods of blood glucose lowering.
Decreases allergy reactions
Allergic reactions to dates are unusual and are usually limited to itching and inflammation inside and around the mouth. Molds or sulfites (which are added to dried fruits, such as dates) usually cause symptoms of allergies. These symptoms often resemble asthma and can vary from mild symptoms to a life-threatening anaphylactic reaction that requires immediate medical care.
Many people with fruit allergies are also susceptible to latex or pollen. If you are suspected of being allergic to dates, avoid them and consult your doctor to determine the source of the problem.
Different types of dates
Dates, the fruit of the palm tree, have existed since prehistoric, and it is believed to have been cultivated 8,000 years ago. Native to the Middle East, there are more than 100 different types of palm trees.
Dates hang from the top of tall palms and range from dry types to semi-arid types, such as large soft dates.
Dates export from Iran
Dates are considered one of the 5 agricultural export products. They are exported from Iran in seven categories: Mozafati, Estamran, Shahani, Zahedi, Bekab, Pyarom, and other types. Of these, Mozafati dates in plain and dry forms are the most exported. Pyarom dates are the most expensive dates exported from Iran.
Iran is the world’s major exporter in the world with 2 % of the world market share. Tunisia, Saudi Arabia, the United Arab Emirates, and Israel are ranked next in the world with 1, and 2 percent of the world’s total exports, respectively.
Result
in this article we discussed dates nutrition facts and showed dates are a rich source of carbohydrates. They provide good amounts of potassium, magnesium, and iron, as well as, many B vitamins, and naturally have low fat, cholesterol, and sodium.
Iran, having the largest dates orchards in the world and the largest terminal for collecting, processing, and exporting dates of this agricultural and tonic product in the south of the country is considered one of the largest producers of dates. so, there are many merchants who export dates and trade this every year. With several years of experience in exporting dates to Asian and European countries, Eyjan Company is ready to cooperate with exporters and traders in different places.