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Tag Archives: Niacin

Dates: high in fibre and rich in B vitamins and iron

Dates: high in fibre and rich in B vitamins and iron

The humble date often makes an appearance at Christmas – about the only time of year that you seem to be able to buy the gorgeous, sticky, squidgy Medjool style date, as opposed to the small, shrivelled, dry ones you are forced to be content with the rest of the year round!
Dates are a fruit in their own right, not the dried version of something else.  Although higher in calories than most fresh fruits, they do also contain a fantastic range of nutritional benefits and so are definitely a good alternative to chocolate if you are craving something sweet this Christmas.

NUTRITIONAL BENEFITS
Fibre: dates are high in fibre which helps our digestive systems to function smoothly (pardon the pun!), prevents constipation, promotes gut health and also can help to reduce cholesterol levels in the blood.

B Vitamins: Dates contain a good amount of niacin, riboflavin and folate. These are all part of the B Vitamin family which help to support a range of bodily functions.

Riboflavin (B2): supports the health of the nervous system and can help promote skin and eye health as well as helping our bodies to release the energy from carbohydrate.

Niacin (B3): helps to promote the health of the digestive and nervous systems

Folate: helps to support Vitamin B12 to promote the production and health of red blood cells, therefore supporting the transport of oxygen to the muscles and preventing fatigue. It is also a vital vitamin during pregnancy as it prevents conditions such as spina bifida from developing in newborns.

Iron: Dates contain a decent amount of iron; any foods containing iron are good to eat as this is one of the minerals that we can so easily become deficient in, especially if we do not eat meat. Iron helps to build red blood cells which carry oxygen to muscles as a source of energy. If we are deficient in iron we can develop anaemia, a symptom of which is extreme fatigue and lack of energy.

Calcium: Dates contain a small amount of calcium, which promotes bone health, growth and development and is involved in cardiac function, so can help to keep the heart strong and healthy.

HOW TO STUFF A DATE!

Tasty and a more nutritious Xmas snack than chocolate!

Tasty and a more nutritious Xmas snack than chocolate!

Easy!  
1. Slice the date down one side, being careful not to cut all the way through as you want to keep it whole.  

2. Carefully remove the stone.  A good treat here, as there is often some date flesh still on the stone – it’s chef’s perogative to suck the stones!  Just as satisfying as licking the spoon!

3. Take one whole almond, pistachio, walnut half, cashew or a nut of your choosing and place this where the stone used to be.  Alternatively, stuff the cavity with chopped nuts.

4. Roll the stuffed date in grated coconut or sprinkle some on top for a delicious treat and a beautiful festive, snowy look

5. Alternative stuffings are: 
*  cream cheese (low fat, if you want to keep it healthy)
*  blue cheese
*  thick, lowfat greek style yogurt and honey
*  bacon, wrapped around the date like pigs-in-blankets (obviously the bacon needs to be cooked first)

NUTRITIONAL INFORMATION
per one date, stuffed with an almond and rolled in coconut (per one date stuffed with blue cheese)

Energy                    93kcal / 389kJ (86kcal / 360 kJ)
Carbohydrate      8.1g (7.8g)
Fat                            2.5g (1.5g)
Protein                   1.0g (1.4g)
Sugars                     8.0g (7.8g)
Saturates               1.2g (1.0g)
Fibre                        1.0g (0.5g)
Salt                          Trace (Trace)

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This image shows a few dried mushrooms.

Melange of dried mushrooms

Mushrooms contain an astounding array of vitamins and minerals including B Vits B6, Niacin, Thiamin, Riboflavin and Panthothenic Acid as well as Folate, Phosphorus, Iron, Zinc, Potassium, Copper, Magnesium and Selenium.
They are also really high in water and fibre, making them a great ‘filler’ to pad out your meals, make you feel fuller for longer and so good for weight-loss.