Virtual Health Center

Its official: Miami is one of the hottest date scenes in the country.

According to the Bard Valley Medjool Date Growers, we are one of the Top 10 ten date-consuming cities in the U.S. One-third of U.S. consumption takes place during the Passover-Easter season.

Originating in the Middle East, dates are the oldest cultivated fruit, and have been enjoyed since biblical times a testament to their great taste.

Do not avoid the super nutrition of dates because of concerns about calories or sugar. As with so many foods, it is all about amounts.

A 11/2-ounce serving of Medjool dates has 140 calories, which is about average for a small snack. The nutritional bonus is 3 grams of fiber, 200 milligrams of potassium and a smaller amount of magnesium, iron and calcium as well as B vitamins and trace minerals.

Dont let the delicious sweet taste fool you. The glycemic load for dates is between nine and eleven. (Glycemic load assesses the impact of carbohydrate consumption on blood sugar, and anything under 10 is considered low.)

The major antioxidants in dates are beta-carotene, lutein and zeaxanthin. These three protect cells from free-radical damage. Dates also contain tannins, which have anti-infective, anti-inflammatory and anti-hemorrhagic properties. (Tannins can interfere with iron absorption, which is why it is recommended that you drink tannin-containing teas between meals. )

Dates can be chopped and tossed on a salad. They mix well with citrus, and are terrific with savory dishes. One trick to keep date snacking under control is to line up the pits as a visual reminder of how many youve eaten.

For new ways to cook with this delicious ancient fruit, go to

Sheah Rarback is a registered dietitian on the faculty of the University of Miami Leonard M. Miller School of Medicine.

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