Sunday, 25 January 2015

Date "Fruit"- Food Profile

The fruit (dates) of the Date palm tree is a staple fruit across most parts of Nigeria. It's cultivated for it's sweet fruit and it's got an oval-cylindrical shape. When ripe, it has a bright yellow color and when dried, it turns brown. Botanically they are known as Phoenix dactylifera from the family of Arecaceae, in the genus Phoenix. In Nigeria, it's not unusual to see northern vendors carrying around the Date "fruit" in wheel barrows especially the dried version which has a sweet taste unlike the fresh fruit which has a sour taste. Although dates can be eaten fresh, it's often sold dried therefore resembling large raisins.

Nutritional Info
Dates are very high in sugar content with about 66.5 grams per 100 gram serving of the fruit and about 20–70 calories each, depending on size and variety . Dates also contain Vitamin B6 (0.2 milligrams), Copper ( 0.4 milligrams), Manganese (0.3 milligrams), Magnesium (54 milligrams), Fiber (6.7 grams), Potassium (696 milligrams). According to research, 100 g of dates hold 277 calories.

Health benefits of Dates


• Energy Booster: Due to the high sugar content contained in dates, they are great energy boosters as they contain natural sugars like glucose, sucrose and fructose. To get more advantage add dates to milk and make it a very nutritious snack.

• Relieves Constipation: The fruit is rich in dietary fiber, which is essential for promoting colon health and making regular bowel movements possible. The soluble and insoluble fiber in dates helps in supporting regular bowel movements thereby cleaning the gastrointestinal system and allowing the colon to work at greater levels of efficiency

• Prevents cancer: Due to the high fiber content and natural antioxidants, dates help improve colon health by preventing cancer-causing chemicals from binding to the colon thereby reducing risks of colitis, colon cancer, and hemorrhoids. it also helps lower the risk of diabetes

• Contains Anti-oxidants: It Contains antioxidants known as tannins which are known to possess anti-hemorrhagic properties which prevents easy bleeding tendencies, anti-inflammatory properties and anti-infective properties
• Reduced Blood Pressure: Date fruit contains Magnesium has been shown to help lower blood pressure. Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart and helping to reduce blood pressure.

• Boosts Heart Health: In addition to promoting colon health, fiber is also known to boost heart health.

• Reduce risk of stroke: Rich in potassium and low in sodium, this helps regulate a healthy nervous system and can reduce risk of stroke.

• Low in cholesterol: Dates are free from cholesterol and contain very low fat.



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22 comments:

  1. Tanx Dobby , the high sugar content scares me away frm it.
    will make it my hand carry snacks frm today.

    ReplyDelete
    Replies
    1. You're welcome chioma. It's definitely high in sugar content but the other nutritional benefits make it worth it.

      Delete
  2. Good day Dob-star.
    Please does this have an Igbo name; I honestly don't think I know this fruit. When I read northern vendors carrying it on wheel barrows, I thought it was kwiri kwiri..lol

    ReplyDelete
    Replies
    1. Lmao! Was trying to figure out what you meant by kwiri kwiri when i remembered Kuli kuli :D :D. No it doesn't have an igbo name, even the hausa vendors call it "date"

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    2. It has a Hausa name. It's called Dibino in Hausa. I'm just knowing the English name tho.

      Delete
    3. debbie2:23 pm

      yes it has an igbo name "Ube okpoko"

      Delete
  3. Wow! had no idea dates had endless benefits x

    NEW POST Jennos Health.

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  4. These things are so sweet, and the texture is amazing. They taste great in Banana spinach smoothies too.

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    Replies
    1. i've tried it with plain banana smoothie. There was no need for extra sugar too....lovely fruit

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  5. these things taste so great in smoothies and by themselves. Natures dessert :)

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  6. I ate it a lot wen I was pregnant, still eat it. Lovely snack. Thanks For the info Dobby

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  7. Can i find it at Agboju market?

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    Replies
    1. Yes you can. Those that sell Tiger nuts "Ofio/Hausa groundnut" usually have it.

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    2. its called "dabinu" in hausa

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    3. Thanks cynthia.

      Delete
  8. Anonymous4:20 pm

    Dobby is Tiger nut the English name for Ofio @ your comment?

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  9. Anonymous4:20 pm

    Dobby is Tiger nut the English name for Ofio @ your comment?

    ReplyDelete
    Replies
    1. Hi Anon, Yes it is. Ofio is what tiger nuts is known as in the western part of nigeria.

      Delete
  10. It is also called Dabino by the Hausa vendors.

    ReplyDelete

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