Dates

Dates are delicious. The amount of dates for the daily; maximum amount of  nutrients are given below.

• 8kg of Dates = 12000IU of Vitamin A.
• 22kg of Dates = 22mg of Vitamin E.
• 3kg of Dates = 80mcgs of Vitamin K.
• 23kg of Dates = 95mg of Vitamin C.

• 3kg of Dates = 1.5mg of Vitamin B1.
• 2.5kg of Dates = 1.5 mg of Vitamin B2.
• 1kg of Dates = 18mg of Vitamin B3.
• 602g of Dates = 5mg of Vitamin B5.
• 803g of Dates = 2mg of Vitamin B6.
• 4kg of Dates = 600mcgs of Vitamin B9.
• 1.8kg of Dates = 1200mg of Calcium.
• 777g of Dates = 420mg of Magnesium.
• 1kg of Dates = 700mg of Phosphorus.
• 1kg of Dates = 2000mg of Potassium.
• 30kg of Dates = 300mg of Sodium.
• 828g of Dates = 3mg of Copper.
• 1.5kg of Dates = 15mg of Iron.
• 1.5kg of Dates = 5mg of Manganese.
• 3.4kg of Dates = 15mg of Zinc.
• 2.3kg of Dates = 70mg of Selenium.

Visit here for the Daily Values of Nutrients

http://2livelong.blogspot.in/2012/04/amount-of-daily-nutrients.html

Health Benefits

• It revitalizes the body.
• It is rich in dietary fiber, which prevents Dietary LDL Cholesterol absorption in the gut.
• It helps in the rise of Friendly bacteria in the intestine.
• 1kg of Dates can bring about 3000 calories. Which are sufficient to meet the daily requirements of human body.
• It fortifies Heart.
• It prevents Diarrhea. (Potassium controls diarrhea).
• It prevents abdominal Cancer.
• It contains Tannins (flavanoid polyphenolic antioxidants), which is anti-infective, anti-inflammatory and prevent easy bleeding (anti-hemorrhagic).
• Which improves vision, maintains healthy Mucus membranes and Skin and protects from Lung and Oral cancers (Vitamin A).
• It prevents Macular degeneration (Zeaxanthin, a dietary carotenoid).
• It protects from Cancers like colon, prostate, breast, endometrial, lung and pancreatic (Antioxidant flavanoids).
• It increases the Oxygen carrying capacity of Blood (Iron).
• It controls Heart rate and Blood pressure.Offer protection against Coronary heart disease and Stroke (Potassium).
• It maintains the strength of Bone and Teeth, it ensures good Muscle contraction, Blood Clotting and Nerve impulse conduction (Calcium).
• Manganese is rich in Dates, which is used as co-factor for the Superoxide Dismutase (Antioxidant enzyme).
• It maintains the Blood prodection (Copper).
• It ensures the Bone growth (Magnesium).
• It ensure a good metabolism throughout the body.

Visit here for the Health benefits of Dates

http://2livelong.blogspot.in/2012/04/health-benefits-of-vitamins-and.html

source:USDA national nutrient data base.