Date fruit or Phoenix Dactylifera is one of the most nutritious foods that can either be taken fresh or consumed after drying. Dry dates are known to be an all-in-one natural remedy for a number of health-related problems.
Dates are a good source of various vitamins and minerals. Its a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K, according to organicfacts.net.
Amount per 100 grams:
Calories 282
Total fat 0.4g
Saturated fat 0g
Polyunsaturated fat 0g
Monounsaturated fat 0g
Cholesterol 0 mg
Sodium 3 mg
Potassium 964 mg
Total carbohydrate 110 g
Dietary fiber 12 g
Sugar 93 g
Protein 3.6 g
Vitamin A 0%
Vitamin C 1%
Calcium 5%
Iron 8%
Vitamin B-6 10%
Vitamin B-12 0%
Magnesium 15%
Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. 100 g of mejdool dates hold 277 calories. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being served to break the fast during Ramadan month since ancient times.
The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane from cancer-causing chemicals binding to it in the colon.
They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic properties.
They are moderate sources of vitamin-A, which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help protect from lung and oral cavity cancers.
They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. It thus offers protection against age-related macular degeneration, especially in elderly populations.
Dates are an excellent source of iron, carry 0.90 mg/100 g of fruits .Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
Further, they are an excellent sources of potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. They, thus, offers protection against stroke and coronary heart diseases.
Date fruits are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Magnesium is essential for bone growth.
Further, the fruit has moderate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.
