Health benefits of dates are uncountable, as this fruit is affluent in natural fibres. Dates are even rich in several vitamins and minerals. These natural products contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium which are advantageous for health. It is said that consumption of one date daily is necessary for a balanced and healthy diet. Dates help in fighting constipation, intestinal disorders, weight gain, heart problems, sexual weakness, diarrhoea and abdominal cancer.
Health benefits of dates have made them the best nourishment for muscles development. People consume dates in several ways, like mixing the paste of the dates with milk, yoghurt or with bread or butter to make the food tasty and healthy. This paste is beneficial for both adults and children, especially during the time of recovery. According to the modern medicine survey, it is known that dates are useful in preventing abdominal cancer. It is also seen that many Muslims break their fast by eating dates and water according to their traditions. Breaking fast with eating dates helps us to avoid overeating of the food after the fast. When the body absorbs the nutritional value of the dates, the feeling of hunger gets pacified.
Dates are termed as a crown of sweets and ideal food which easily balances and digests food. It gives extra energy to a tired human body within half an hour after taking it. Dates are considered to be the best diet for confinement of the women. American Cancer Society recommends intake of 20-35 grams of dietary fibre in a day, supplied through dates. It is said that taking one date in a day will help you to maintain your healthy eyes for your lifetime. They are quiet effective in guarding the night blindness problems.
Benefits of dates
Constipation: Date is termed to be a laxative food. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.
Intestinal Disorders: The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.
Weight Gain: Dates are said to be a part of healthy diet. They consist of sugar, fats, proteins as well as many essential vitamins. If the dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.
Healthy Heart: Dates are quite helpful in maintaining your heart in a healthy condition. When soaked for a night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help in fortifying the heart, if taken twice in a week.
Sexual Weakness: Dates are even beneficial for increasing sexual stamina in the human body. A handful of dates, when soaked in fresh goat's milk for the night and then grinded in the same milk with the mixture of cardamom powder and honey, becomes a very useful tonic for increasing sex endurance and sterility caused due to functional disorders.
Diarrhea: Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.
Intoxication: Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.
Abdominal Cancer: Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.
Although dates carry tremendous nutritional values, great care should be taken in their selection because they consists of sticky surface which attracts various impurities in them. Hence, you should consume only those dates that are processed and packed properly. Make sure to wash them thoroughly before consuming. This will help remove the impurities present in them.
Dates have recently become the healthier alternative to chocolate. In shops we can now buy different varieties of date – from dried and plain to stoned and glazed with pure sugar. The date itself is very nutritious but added Glucose is never a good thing. If you want to benefit most from this fruit, choose the most pure and natural version you can find. Sweetened dates will still have the benefits but also might carry disadvantages which are related to the overconsumption of sugar.
Dates originate from the Middle East and grow on palm trees. There are different types of date species cultivated which vary in size, colour and nutritional components. A review by London Metropolitan University (read the review) showed the nutritional differences in various stages of date development.
Dates are made out of simple sugars, some starch and cellulose. When ripening the simple sugar content increases and fibre concentration decreases. You can find more on fibre in the benefits of eating carrots. Dieters have recognized this property and commonly use it for enforcing weight loss. Dietary fibre also might prevent abdominal cancer.
Even though dates are fruit they still contain small amounts of fatty acids, both saturated and unsaturated. There has been spotted an opportunity to use dates as a source of colic acid which can be found in the seeds of dates. Also found in the olive oil, it has a lowering effect on the blood pressure and cholesterol levels. The problem would be though to ensure the digestion of these seeds to get any benefits at all.
Mineral Content
There 15 different minerals present from which some tend to decrease in concentrations in later stages of date development depending on variety – Iron, Zinc, Magnesium, Sodium, Potassium and Phosphorus. This is another reason to eat more ‘young’ dates. Iron enhances the production of blood and dates are advantageous for people with Iron deficiency as the use of supplements can be avoided. Potassium is essential for a healthy nervous system and enhances physical activity too. On other hand Phosphorus is the building bone of genetic material in the body. It also is the part of the ATP (adenosine triphosphate) which is the energy fuel for all reactions in all living things. Lack of phosphorus might cause muscular and neurological dysfunction and disruption of blood cells. It is also beneficial for hardening the bones. Dates have 5 times larger concentration of these three minerals than bananas and apples.
Protein
Dates are also very rich in Protein, again 5 times more than other fruit. There are 23 different amino acids in dates from which most are not available in other conventional fruits at all. The concentration of these again decreases with ripening. Proteins are the building blocks of our body and are needed for the growth of muscles. Therefore people who want to widen the range and type of protein they intake, dates are a great option. In the largest concentrations of protein in dates are Glutamic, Aspartic and Aspartamine amino acids. Glutamic acid is an essential neurotransmitter which mediates different metabolic reactions and as a supplement is widely used by athletes.
Vitamins
Different vitamins are also present but not in great amounts. You would have eat a lot of dates to reach the daily recommendation. The most significant amount of concentrations have vitamin C(Ascorbic acid), B1(Thiamine) and B2(Riboflavin) but there is also presence of Folic acid, Nicotinic Acid and vitamin A. Vitamin C mediates metabolism, is an antioxidant, detoxifier and has been claimed to boost the immune system. B1 has been associated with increased mental activity but B2 has been used for prevention of migraines.
Benefits of eating dates:
Increase of energy
Enhance bowel movement
Prevent abdominal cancer
Lower cholesterol
Lower Blood pressure
Enhance metabolism and absorption of nutrients
Enhance physical activity
Prevent neurological problems
Enhance blood production
Contribute to muscle growth
Might boost immune system
Prevent migraines and other physical pain
Dates For Diabetes
Dates come from the date palm. This palm and its fleshy edible sweet fruit have been popularized by the Persian Gulf. This fruit is known for staying through the harsh winter and severe climates of the deserts. Not only is it a very hardy fruit, it is also a fruit that is rich in nutrients and makes a great addition to your daily snacks.
Dates contain a lot of sugar which sometimes makes it an unfavorable item for diabetics. Dates also contain vitamin A, thiamine, and complex of vitamin B, folate, vitamin C, and vitamin E, vitamin K, along with minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc.
Dates can provide fiber and are fat and cholesterol free. These fruits, fresh or dried, are the perfect energy snack. It contains fructose, sucrose and glucose which is what makes it naturally sweet. In the countries where dates are popular, they are often used to break fasts. The potassium in the dates gives it heart-strengthening capability. The magnesium in it makes the bones stronger and helps metabolism. It also has mild laxative properties so consuming the fruit can also help constipation and sluggish digestive systems. Dates have also been used in tonics to improve the health of reproductive organs. This fruit is also known to strengthen uterine walls and therefore is known to help in labor for pregnant women. It can also help new mothers in improving lactation while boosting their health and immunity.
Dates are popular not only because of their accessibility and availability but also because they can benefit the body in so many great ways. The same benefits do not apply to people suffering from diabetes. Though dates are low in carbohydrates, their high sugar content makes them one of the red-letter items as far as diabetes goes. Dates have no cholesterol or protein and its carbohydrate content is largely made of sugar. Therefore, diabetics are allowed dates only in small amounts and as a part of a healthy meal plan.
Dates, along with other healthy but relatively unsafe foods for diabetes like peanuts and honey, often get a bad rap. These foods are, however, good for reducing bad cholesterol or LDL. For diabetics in particular portion control of these foods becomes very important. There are current studies being conducted to identify how the glycemic index could be affected if dates are had in conjunction with other foods like yogurt or whole grain cereal. More on diabetes symptoms and causes
A glycemic index is basically an index categorizing the food based on how quickly the body digests it and converts it into glucose. Glucose for diabetics needs to be controlled. High-glycemic foods are usually refined foods, sugar and most carbohydrates. Vegetables and fruits are generally low glycemic foods. This, however, does not hold true for some fruits and vegetables. Dates fall in that category, which is why dates are not readily recommended for people with diabetes. On-going research looks at how dates can be evaluated better on the glycemic index. Currently dates are quite high on this list because of its high sugar content. More dieticians and health professional are open to including few dates in combination with other elements like whole grains and vegetables, just like they are included in food in the Middle East. Newer research on the glycemic index indicates that just categorizing food on the basis of the sugar assimilation may not be the right way to do it. There are no obvious side effects of eating too many dates but regularly consuming a high number of dates can increase your risk to type 2 diabetes or the insulin resistant diabetes.
Dates & Diabetes | Are Dates Good For Sugar, Diabetic Patient
Turn away from the pastry shop, look away from the candy store…the ‘sugar disease’ needs you to be extra cautious of what you eat and how much you eat! At first you will get frustrated with your diet restrictions and curse your luck but as you start to feel healthier, you will not find it as much of a problem. Foods high in carbohydrates and dietary fiber should be an important part of your diabetes diet plan. You need not kill ignore your sweet cravings all together, but instead find healthier alternatives. The date fruit is a great substitute to processed sweets and sugar based treats. So why are dates good for diabetics?
Here are a few reasons to include dates in your diabetes diet plan:
Low-Glycemic Index – You’ve probably heard about or have been told to take notice of the glycemic index of the foods you eat. Foods that have a high glycemic index are unsafe for diabetic patients as they increase the blood sugar levels. Dates however have a low GI, which is why most doctors recommend dates for diabetes patients. The glycemic indexes of dates depend on the type of dates and so they vary from as little as 35.5 to as much as 49.7.
Carbohydrates – Instead of trying to eliminate carbs from your diabetes diet plan, include whole grain carbs that are a lot healthier. In a 100 gram serving of dates, there are about 75 grams of carbohydrates. The main sugars present in these carbohydrates – glucose, fructose and sucrose – provide energy instantly. Carry a packet of dates to work, so that when the lethargy kicks in, you bring out the sweet fruit and enjoy the quick energy boost.
Dietary Fiber – High fiber foods support digestion and maintain healthy bowel movement. The Harvard School of Public Health suggests that a high fiber diet can help reduce the risk of chronic heart problems and certain types of cancer. A 100 gram serving of dates contains about 8 grams of dietary fiber. According to the “The Encyclopedia of Healing Foods”, dates contain a soluble fiber called beta-D-glucan which reduces the body’s absorption of cholesterol and also delays absorption of glucose by the small intestine. Blood sugar levels are therefore, not severely impacted through the consumption of dates.
Nutritious and Fat Free – As a diabetic, you understand the need for weight control and so you have probably had to cut back on your snacking. Dates are fat free and cholesterol free and so they are a great snack for diabetes. Dates also provide many important minerals such as calcium, sulfur, iron, potassium, phosphorous, manganese, copper, and magnesium. Many of these minerals are required in very small quantities but a deficiency can aggravate your condition. For instance the mineral zinc improves insulin action while magnesium is necessary for the regulation of blood sugar levels. Dates can also help in the treatment of other health conditions like intestinal disorders, sexual weaknesses, abdominal cancer and diarrhea. Add chopped dates to your fruits salads, mix them in boiled milk, or just pop in a few as a quick snack. You can also mix date syrup, which is a natural extract of dates, into your cup of hot milk.
Can diabetes patients eat dates[Khajur],if yes then how many dates can he eat in a day?
Yes. Diabetics can eat dates. In fact doctors advice them to replace white sugar with PALM SUGAR, DATES and HONEY, if they want to have something sweet. It is better to have limited amount of these sweet items. The diabetic patient can consum about 2 or 3 fruits (Dates) per day.
The date is a food of high nutritional value. It provides natural sugar in the form of glucose and fructose. This sugar is ready for immediate absorption and is, therefore, infinitely superior to cane sugar. It is usually taken raw or with milk, which makes it highly nutritious in most respects.
Energy in date : 287kcal,Glucose: Min 41%, Frutose:Min 29%, Fiber:4.0g. Protein:3.3, Iron:2.60gm. Carbohydrate:68.0g.Br ix:70 +_ 1%, Vitamin BI:0.03mg.Vitamin B2 :0.06mg.Vitamin C :2.60mg.
Produced under the most modern and hygienic conditions.
Dates For Diabetes (KHAJOOR)
Diabetes Info And Dates For Diabetes
Diabetes Complications And Diabetes Diet Plan
How effective dates are as diabetic food and for cardiac patients?
Date is a fruit, which is considered as a delicacy in many countries. It is also part of the staple diet, in the Middle East. It has an excellent nutrient composition and is a good source of copper, phosphorus, fiber, calcium, iron, magnesium and manganese. It is a poor source of fat, which makes it an integral part of weight loss diets. The total fat content is as low as 0.39 mg. Saturated fats comprise 0.032 mg, poly unsaturated fat - 0.019 mg and mono unsaturated fat - 0.036 mg. About hundred grams of dates provides 75 grams of carbohydrates, 2 mg of sodium, 39 mg of calcium and 19 micrograms of folic acid. They are easy to digest and help in the repair of tissues. Dates can be boiled in water and used as a rejuvenating drink for individuals, especially in convalescence. The total dietary fiber contribution by dates is 7.5 grams per 100 grams. They are an excellent source of potassium at 652 mg per 100 gm. It provides 275 kcal per 100 grams, though a poor source of protein, with 1.97 gm per 100 gm.
Diabetes Diet Plan And Treatment Of Diabetes
Dates are good for the heart. They are often soaked overnight and the water is drunk with the crushed dates, for a strong heart. Milk boiled with dates is also helpful. Dates helps in the control of blood glucose levels. The sweetness of dates fails to have any harmful effect on diabetics. Dates exhibit laxative properties and provide relief from constipation, due to their fiber (8 gm per 100 grams) content. It is also effective against intoxication by alcohol. Water in which dates have been soaked overnight is drunk for this purpose. Dates are considered an aphrodisiac, as it enhances the sterility and sex stamina that may be affected due to functional disorders. Drinking goat’s milk, in which the dates are soaked overnight, is also considered healthy.
Date syrups are commercially available, and are good for nursing mothers. Care is essential, as proper brushing of teeth is important, after consumption of date syrup. Anemia or iron deficiency is especially common in vegetarians, due to the lack of meat intake, and dates are good iron supplements. Dates are highly effective against anaemia. The contribution of iron by dates is higher than finger millet, greens and pomegranate. Dates are sticky in nature and require a lot of care, prior to usage. Wash them well, as they attract a lot of dust and other impurities.
Palm Dates are classified with dry fruit although they are available fresh and sticky ,partly dried and not sticky, and even completely dried and quite chewy. The flesh of the date whether wet or dry is rich in carbohydrates and low in fat. The pulp is rich in fiber, nutrients like Vitamins A and E, and minerals like manganese, sculptured, phosphorus, copper, calcium potassium and magnesium. Vitamin C is lacking in the fruit.
Benefits of Date
The edible date palm whose fruit we eat, is a rugged tree that survives and even thrives in arid conditions and soil where most other trees can barely survive, if at all. Sub –soil water is always available around an oasis and so an oasis will be surrounded by date palms. Much of the land in the countries of the Middle East and North Africa is dry dessert, so it is natural that date has been a staple food of the entire area for centuries. The date has a high nutritional value and plays an important role in supporting the population that inhabits the entire region. The date is rich in natural fibers. and it also contains nutrients already listed above.
Food Value:
Where the nutritional value is concerned the date scores very highly. The natural sugar it contains is in glucose and fructose which are both capable of immediately being absorbed into the digestive system and then being further processed to provide ready energy. In this respect, the sugar from date is way ahead of cane or beet sugar. Date is usually taken raw or is used to prepare sweet dishes. But when taken as nourishment, dates are mixed with milk or curdled milk, which make for a tasty dish of exceptional nutrition. In certain societies it is ground brew into powder. This powder is used to brew a beverage resembling coffee. It has a unique flavor and is called “date coffee.
Like regular palms, the date palm can be tapped and the juice secreted can be collected in an earthen pot for consumption the next morning. In the alternative, the juice, if left to itself for a day or so will ferment, and the alcohol content can be drawn out for consumption or for sale.
Date fiber is the basic of the roughage that stimulates the papillae that line the inside of the stomach. This roughage helps to keep the intestine in good health at all times.
Curative Properties
Dates taken for their tonic effect are very valuable as a medicine. Because dates are easily and quickly digested they are very good for supply of energy and repairing damage or waste in the tissues of the body.
Fresh and clean dates boiled at length in milk is a very nourishing and restorative drink for children as well as adults because their effect on health is like that of any other tonic. Their digestion is easy and quick, resulting in a speedy supply for recuperation and repairs to the body tissues and their cells.
Intestinal Maintenance
Dates contain traces of nicotine, which is ideal for any form of intestinal upset. It has been found that regular consumption of dates suppressed the growth of intestinal organism that hinder digestion and at the same time help to regulate and sustain a colony of beneficial bacteria in the intestines.
Constipation
Dates by their very nature, can be considered a laxative food. The demand by the body to combat constipation, dates should be soaked in water overnight, and then the seeds should be removed and crushed and squeezed into a pulp the next morning. Add enough water to make fine syrup which should be ingested to produce a laxative effect.
Weak Heart
If you are unfortunate enough to have a weak heart, this can be remedied to some extent at least. Again, it is just dates and plain water to the rescue. Dates soaked in water overnight and crushed in the same water the next morning should be taken. If this is done at least twice a week, in a short while the heart muscles will be strengthen to the fullest extent they will ever be.
Sexual Debility
In the treatment of sexual weakness, a handful of dates soaked overnight in fresh goat’s milk must be ground in the same milk the next morning. A pinch of cardamom powder and a teaspoon of honey must be mixed into the preparation which becomes an effective tonic for improving sex stamina and cures sterility due to functional disorders. This tonic is often recommended as a form of daily natural treatment and can be consumed as soon as one wakes up in the morning.
Children’s Afflictions:
An amusing but inventive and practical solution to problems associated with teething time is to tie a date to the baby’s wrist, and allow it to be sucked and nibbled at will by the baby. This will harden the gums and also prevent other complaints like fretfulness and diarrhea, dysentery during teething.
When children are teething, there comes a problem phase in their growth. This is because the milk teeth (the first teeth are growing and are trying to break through the gums causing itching and restlessness of the baby. The baby will bite and gnaw at anything to relieve the itching gums. This is how the baby gets an upset stomach, or worse, diarrhea or dysentery. However a word of caution, the surface of the date is wet and sticky and some pulp always adheres to the fingers. With such a sticky surface the date simply must attract dust and impurities hence they should be thoroughly washed in drinking water and preferably dried before consumption.
Date fiber is the basis of the roughage that stimulates the papillae on the inside lining of the stomach to churn and grind ingested food fine enough for absorption into the digestive system. This roughage helps to churn and grind ingested food fine enough for absorption into the digestive system. This roughage helps to keep the intestines in good health.
Nutrition during pregnancy is crucial to the health of both mother and child. Choosing healthy foods can help you feel your best and provide nutrients crucial for the development of the fetus. Dates and fruit are good food choices for anyone, but incorporating these foods into your diet during pregnancy can help make your pregnancy the healthiest it can be. Talk with your obstetrician about changing your diet and fruits that might be especially beneficial to you.
Constipation Relief
Constipation involves difficulty passing stool, infrequent bowel movements and abdominal pain, and can affect up to half of all women during pregnancy, says the American Pregnancy Association. While anxiety, worry and lack of fiber can cause constipation in general, constipation during pregnancy also can be due to hormones that relax the intestines, slowing down the passage of food through the intestines, as well as the pressure of the uterus on the intestines. Dates and fruits are good sources of fiber, which can aid in promoting regular bowel movements and relieve constipation.
Weight Management
While some women think pregnancy is a time to be "eating for two," the March of Dimes states that most women need only approximately 300 extra calories a day during pregnancy. A healthy weight gain during pregnancy is typically between 25 and 35 lbs., explains the March of Dimes. According to California Dates, each date contains approximately 24 calories and they are high in fiber and low in fat. Many other fruits are also low-calorie and contain fiber and other nutrients. Fiber helps create feelings of fullness, which can help prevent overeating and curb hunger. Incorporating plenty of fruit into your pregnancy diet can help you manage your weight and prevent you from gaining an unhealthy amount of weight.
Necessary Nutrients
Dates contain potassium, which is necessary for muscle contraction and helping to maintain the body's metabolism and keep the nervous system healthy. This fruit also contains numerous B vitamins, which help produce red and white blood cells; and magnesium and iron. Iron is important during pregnancy to help muscle development in the fetus and to reduce the risk of anemia in both the mother and fetus. Various kinds of fruit also contain calcium, folate and vitamins A and C, all of which are necessary for health and are important for healthy fetal development.
Considerations
While fruits can provide necessary nutrients, it also is important during pregnancy to take precautions against infections. The Colorado State University Extension Program states that hormonal changes in pregnancy can impair a woman's immune system and hamper the body's ability to fight infections. Before eating any fresh fruits, wash them thoroughly to remove bacteria; the Extension Program adds that perishable foods should be kept at or below 40 degrees F to prevent any spoilage.
Dates And Blood pressure
A systolic pressure (top reading) of 140 or more and/or a diastolic pressure (bottom reading) of 90 or more indicate that you have high blood pressure. The good news is you that don’t always have to go for prescription medicine to lower your blood pressure.
Trying lifestyle changes can suit you if you have borderline or moderate hypertension. However do consult your doctor, he or she will check your pressure and inform you if these changes can substitute or lower the medication dose for your hypertension. The recommended changes includes:
Watch your waistline. Shed that extra flab.
Exercise regularly. Even moderate physical activity such as brisk walking and bicycling or gardening can help control your blood pressure.
Drink alcohol only occasionally and moderately
Quit smoking.
Reduce sodium in your diet. Avoid processed or fried foods. Aim for less than 1,500 mg of sodium a day if you have high blood pressure.
Boost your potassium intake. Potassium can lessen the effects of sodium on blood pressure.
Blood Pressure - Health Animation Quiz on Hypertension - Medical Quiz
How does Potassium Help Reduce Blood Pressure?
Potassium is a very important mineral for the proper functioning of all cells of our body. Along with sodium, calcium and magnesium, potassium helps maintain the electrolyte balance of the body. Too much salt or sodium causes water retention in the body. This increases the blood volume and puts pressure on the artery walls resulting in high blood pressure.
Again, low potassium levels and high sodium levels, makes the heart and blood vessels to work harder and therefore increase pressure on the walls. So, keeping the right sodium–potassium balance is important for proper functioning of the body. Increasing the dietary consumption of potassium can help lower blood pressure.
Since our diet is normally high in sodium, it is important that we increase the intake of potassium. And if you have high blood pressure, you need to decrease the intake of sodium and increase the intake of potassium to get better effects.
Fruits that Lower Blood PressureThe National Institutes of Health (NIH) recommends the DASH (Dietary Approaches to Stop Hypertension) diet to lower high blood pressure. The DASH diet plan is high in fruits, vegetables, and low fat dairy products. It is also high in potassium, calcium and magnesium which are useful in controlling high blood pressure.
Data from the Third National Health and Nutrition Examination Survey (NHANES III) indicated that higher dietary potassium intakes were associated with significantly lower blood pressures. The DASH trial provided further support for the beneficial effects of a potassium-rich diet on blood pressure. According to them, consumption of a diet including 8.5 servings/day of fruits and vegetables and 4,100 mg/day of potassium lowered blood pressure by an average of 2.8 /1.1 mm Hg (systolic BP/diastolic BP) in people with normal blood pressure and by an average of 7.2 /2.8 mm Hg in people with hypertension. Increasing dietary calcium intake by 800 mg/day in the DASH trial lowered systolic and diastolic blood pressure still further.
Since fruits contain many essential nutrients, vitamins and anti-oxidants besides potassium, it is one of the best types of food that can help lower your blood pressure. Here are some fruits that are high in potassium content and which help lower blood pressure.
Apricot: Apricot is a very good source of potassium and vitamin A. With 2202 mg (63 percent DV) of potassium in a cup (119 g of cubes) of dehydrated apricot, it is perhaps one of the best foods that have potassium in them. It is very low in sodium content as well as saturated fat and cholesterol.
Avocado: Avocado is rich in assortment of vitamins and high in monounsaturated fat and potassium. It contains a unique fatty alcohol, called avocadene, which has a curative property for a number of ailments including high blood pressure. One cup (150 g of cubes) contains 727 mg of potassium (21 percent of the daily recommended value for potassium) and only 10.5 mg of sodium (zero percent of the daily recommended value [DV]). Avocado is very low in cholesterol and it is a good source of dietary fiber.
Banana: Bananais a versatile fruit – eat a whole banana as a snack or add sliced banana to your morning cereal or make a fruit salad with banana as one of the ingredients. Whatever way you eat it, a medium sized banana will provide 422 mg of potassium and 17 percent of the daily recommended value for vitamin C. With 2.83 g of dietary fiber, this fruit will help you stay full for longer periods of time.
Cantaloupe: Cantaloupe is a fruit that belongs to the melon family. It is an excellent source of vitamin A and vitamin C. A cup of cubed cantaloupe (160 g) contains 494.5 mg of potassium 14.1 percent daily recommended value for potassium. Remember to wash the outside of the cantaloupe before cutting it since bacteria can grow on its surface. Refrigerate if you are not going to consume it immediately.
Oranges and Lemons: Citrus fruits are best known for their high vitamin C content. Oranges are high in nutrition and low in calories. With a potassium content of 326 mg and no sodium, this is one of the best fruits that lower blood pressure. Limes, too, are a good source of potassium, calcium, phosphorus, vitamin A and folate. They contain 2.8 g of dietary fiber.
Grapefruit: This fruit has a distinctive, tangy taste. Select ripe grapefruits for best flavor and quality. The bioflavonoids present in grapefruit and other citrus fruits not only help lower blood pressure but also help lower cholesterol levels. Half a grapefruit (123 g) contains 166 mg of potassium and provides 5 percent of daily recommended value for potassium.
Melons: Melon is a very good source of vitamin A, vitamin C, thiamin and potassium. One cup of frozen melon balls (173 g) 484 mg of potassium and provides 14 percent of daily recommended value for potassium. It is also a good source of magnesium, folate and vitamin B6.
Prune: Prunes are actually the dried version of European plums. They are sweet in taste and have a sticky chewy texture. One cup of pitted prunes (174 g) contains 1274 mg of potassium and almost no sodium. Moreover, prune is a rich source of dietary fiber. A quarter cup of prunes supply 12.1 percent of the daily value for fiber. The soluble fiber promotes a sense of satisfied fullness after a meal as it slows down the digestive process and thus helps with weight loss. So if you have high blood pressure and are overweight too, prunes may be the right fruit for you.
In addition to these fruits, you can also eat raisins, dates, figs and molasses. They too contain a high amount of potassium. According to the NIH, dried fruits normally contain more potassium than fresh versions.
The following chart will help you plan your menu for fruit intake recommended in the DASH diet.
Food Groups Servings for a 2000 calorie daily diet Servings for a 1600 calorie daily diet Examples of 1 Serving
Fruits 4-5 a day 4 a day Half Cup (4 ounce) 100 percent fruit juice
1 medium fruit
Half cup fresh, frozen or canned fruit
One-fourth cup dried fruit
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