 Jumbo Medjool Dates are one of our crown jewels. Plump, moist, and luscious, medjool dates are simply divine. An extremely meaty date with a tiny pit. Dates provide essential vitamins and minerals such as B-complex vitamins, magnesium and iron. Only a handful of dates - five or six - will help you meet your 5-A-Day goal for fruit. One serving of dates provides 4% of the suggested daily intake of magnesium and contains nearly a third of the Recommended Dietary Allowance for iron.
 The peanut, or Groundnut (Arachis hypogaea) is a species in the legume family Fabaceae native to South America, Mexico and Central America. Peanuts are also known as earthnuts, goobers, goober peas, pindas, jack nuts, pinders, manila nuts and monkey balls. (The last of these is often used to mean the entire pod, not just the seeds. In the UK these are sold as monkey nuts.)
 The Pecan (Carya illinoinensis, commonly misspelled illinoensis) is a species of hickory, native to south-central North America, in the United States from southern Iowa, Illinois and Indiana east to western Kentucky and western Tennessee, south through Oklahoma, Arkansas, to Texas, Mississippi, and Louisiana; and in Mexico from Coahuila south to Jalisco and Veracruz. Pecans are a good source of protein and unsaturated fats. A diet rich in nuts can lower the risk of gallstones in women. The antioxidants and plant sterols found in pecans reduce high cholesterol by reducing the "bad" LDL cholesterol levels.
 Valued as a high-energy food, raisins are rich in potassium, phosphorus, magnesium, iron (ounce for ounce, they have as much iron as cooked hamburger), and calcium. They are a good source of vitamins A and B-complex.
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