Health Facts On Dates
Dates Fruit is scientifically called as Phoenix dactylifera .
ORIGIN OF DATES FRUIT
Dates Fruit is a flowering plant species in the palm family, Arecaceae, cultivated for its edible sweet fruit called dates.
Dates Fruit are native to the Persian Gulf area or even western India.
APPEARANCE OF DATES FRUIT
Dates fruits are oval-cylindrical, 3–7 cm (1–3 in) long, and 2–3 cm (3⁄4–1+1⁄4 in) diameter, and when ripe, range from bright red to bright yellow in colour, depending on variety.
Dates contain a single stone about 2–2.5 cm (3⁄4–1 in) long and 6–8 mm (1⁄4–5⁄16 in) thick.
TASTES OF DATES FRUIT
Containing 61–68 percent sugar by mass when dried, dates are very sweet and are enjoyed as desserts on their own or within confections.
VARIETIES OF DATES FRUIT
Three main cultivar groups exist: soft (e.g. ‘Barhee’, ‘Halawy’, ‘Khadrawy’, ‘Medjool’); semi-dry (e.g. ‘Dayri’, ‘Deglet Nour’, ‘Zahdi’), and dry (e.g. ‘Thoory’).
There are more than 200 varieties of dates with different shapes and flavors, however, all of them are the same in nutrition.
14 Popular Dates Varieties:
Medjool Dates
Piarom Dates
Deglet Noor Dates
Mazafati Dates
Barhi Dates
Rabbi Dates
Thoory Dates
Sayer Dates
Dayri Dates
Halawy Dates
Sukkari Dates
Khudri Dates
Zahedi Dates
Safawi Dates
NUTRITIONAL CONTENTS OF DATES FRUIT
Per 100 g (3.5 oz)
• Energy: 1,180 kJ (280 kcal)
• Carbohydrates: 75 g
• Sugars: 63 g
• Dietary fiber: 8 g
• Fat: 0.4 g
• Protein: 2.4 g
• Vitamin A equiv.
• beta-Carotene: 6 μg
• lutein zeaxanthin: 75 μg
• Vitamin A: 10 IU
• Thiamine (B1): 0.052 mg
• Riboflavin (B2): 0.066 mg
• Niacin (B3): 1.274 mg
• Pantothenic acid (B5): 0.589 mg
• Vitamin B6: 0.165 mg
• Folate (B9): 19 μg
• Vitamin C: 0.4 mg
• Vitamin E: 0.05 mg
• Vitamin K: 2.7 μg
• Calcium: 39 mg
• Iron: 1.02 mg
• Magnesium: 43 mg
• Manganese: 0.262 mg
• Phosphorus: 62 mg
• Potassium: 656 mg
• Sodium: 2 mg
• Zinc: 0.29 mg
• Water: 20.5 g
Health Facts On Dates
Good Source of Energy: Dates are high in natural sugars like glucose, fructose, and sucrose. The high energy present in them can be attributed to this high sugar content.
Promotes Brain Health: Dates may protect against oxidative stress and inflammation in the brain. Good source of dietary fibre and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid and caffeic acid.
Relief Anemia: Dates can be a good source of many nutrients, including iron. There by increasing our intake of iron-rich foods such as dates may help provide relief from anemia symptoms.
Treats Sexual Dysfunction: Oestradiol and flavonoid components in Dates help in increasing sperm count and motility. Dates pollen also used to treat male infertility in traditional medicine.
Rejuvenates Skin & Eyes: Dates are rich in carotenoids, which may help prevent night blindness and preserve healthy vision. Flavonoids like beta-carotene, lutein and zeaxanthin in Dates can protect cells and other biological structures of cells from the detrimental effects of oxygen-free radicals.
Boosts Immune System: Dates include a variety of functional and bioactive substances such as carotenoids, anthocyanins, phenolics, antioxidants and dietary fibre.These are meant for its anti-tumor, anti-ulcer, anti-microbial effects.
Maintains Healthy Heart: Potassium is an essential component of cell and body fluids, assist in regulating heart rhythm and blood pressure, and so protecting against stroke and coronary heart disease.
Stronger Bones: Dates contain boron which is amongst the nutrients that promote healthy bones and managing bone health, particularly amongst older adults.
Healthy Weight Gain: Dried Dates fruit are rich in sugar along with proteins, and essential vitamins and minerals. They are also high in fibre, which can aid in weight management.
Supports Digestion: Tannins, a type of health-promoting flavonoid polyphenolic antioxidant, have anti-infective, anti-inflammatory, and anti-hemorrhagic effects.
