nutritional value of dates

nutritional value of dates

nutritional value of dates

In this article, we examine the nutritional value of dates.

Dates are fruits of small size but it has high nutritional value and many healing properties wich It is useful for all age groups.

Dates are a good source of vitamin A, B vitamins, Vitamin C, and trace elements flora, manganese, potassium, zinc, and iron.


The nutritional value of dates is very high due to their high sugar content.

The sugars in dates contain 25% sucrose and 50% glucose.

It also contains albumin, polyphenols, piperine derivatives, plant fiber, antioxidants, sterols, pectin, and water.

The American Cancer Society recommends consuming 35 to 20 grams of dates (two to three) a day

It is interesting to know that eating this amount of dates will provide an important part of the body’s daily needs for sugar, fat, protein, and vitamins.


Table of the nutritional value of dates

Amount per 100 grams Materials and contents
282 calories energy
0.2 grams fat
2.46 grams Protein
74.9 grams carbohydrate
8 grams Fiber
63.36 grams sugar
656 mg potassium
39mg Calcium
0.206 Copper
43mg Magnesium
0.260mg manganese

Healing properties of dates

  • Lower the fever
  • The properties of dates are briefly classified as follows:
  • Relaxing
  • Anticancer
  • Motive
  • Strengthen sexual power

nutritional value of datesHematopoiesis

Dates are rich in iron and folate and help with blood formation. Consumption of dates is very useful for pregnant women and improves blood circulation and blood supply to organs.

In general, this fruit is a portion of useful food for the prevention and treatment of anemia. By eating 15 grams of dates a day, the body’s need for iron can be met and anemia or complications caused by iron deficiency can be eliminated with this fruit.


Gastrointestinal health

Having a lot of natural fiber is another nutritional value of dates and therefore it is useful for gastrointestinal health and is effective in treating constipation. A serving of dates provides 12% of a person’s daily fiber needs.


Strengthens the nervous system and heart

Dates are useful for strengthening the nervous system of the body and heart due to their potassium and magnesium content.

Nutritionists believe that eating dates by lowering blood pressure and lowering bad cholesterol reduces the risk of stroke and heart disease, and eating the right amount of dates also lowers blood cholesterol.


Strengthen vision is one of the healing properties of dates

Dates contain a substance called zeaxanthin, which promotes healthy eyes and strengthens eyesight.


Strengthen sexual power

Another property of dates is to increase sexual desire and their consumption helps to improve sexual relations and create relaxation.


Increase energy

The nutritional value of dates is very valuable for athletes due to their high carbohydrate content. Dates are rich in carbohydrates, including sucrose, fructose, and glucose.

Nutritionists recommend that athletes eat dates before each race for their energy.

nutritional value of dates

Prevention of cancer and diseases

The antioxidants in this fruit are effective in preventing various diseases and strengthening the immune system.

Also, the carotenoids or pigments in dates, which are considered antioxidants, specifically prevent cell cancer.


Medical tips

Despite the many properties and high nutritional value of dates, consumption of this fruit in the following cases should be associated with caution:

The amount of sugar in dates, although sugar is normal, excessive consumption of it is harmful to diabetics.

Excessive consumption of dates for sedentary people will cause obesity and overweight

Consumption of dates in people with a hot temper may cause pimples in the body. People with sores or blisters in their mouths should avoid eating dates.

The excellent nutritional value of dates has led all nutritionists to recommend placing this fruit in the food pyramid. Due to the small size of each date, each unit contains two to three dates, which if you eat two to three units of fruit per day, you can use this number instead of one of these units of fruit.

How many dates should be consumed per day?

Some people believe that dates should be eaten regularly because of their high nutritional value, and they make all kinds of foods or drinks with dates every day, and dates are one of the main ingredients used in their food and snacks.

Some people believe that dates are high in sugar and can cause diabetes or cause problems for the body.

There is no doubt that according to many types of research and reports of old and new scientists and accurate experiments, dates are one of the most nutritious and best-known foods on earth.

Dates have always been on our table as Iranians and many Arabs as a complementary ingredient, and many of our prophets and elders have strongly recommended consuming dates at different times, such as eating during the holy month of Ramadan.

Dates have a lot of fiber that can regulate the digestive system and eliminate problems such as constipation or diarrhea.

Minerals such as sulfur, iron, steel, phosphorus, potassium, manganese, copper, and magnesium, etc. show that this fruit is a complete snack and Dates can provide the body with lost energy due to their high-calorie content.

In the rest of the article, we will examine more about the healing properties of dates

More importantly, date sugars are classified as natural and safe sugars. The sugar of this date, which is considered as a fruit, is a type of glucose that is completely consumed in the body’s metabolism and does not aggravate diabetes or increase blood sugar.

Date fruit has a lot of protein, carbohydrates, and a lot of different vitamins, including vitamins A, B, C, and even vitamin K.

The high amount of iron, folate, and vitamin B in dates has led to dates being referred to as natural iron tablets.

But with all these explanations and benefits that are given for dates, it should not be forgotten that high carbohydrates and of course high calories of dates are a factor in the development of obesity.

Obesity itself is known as one of the prerequisites of many diseases and having fitness plays a very constructive role in health. Excessive consumption of dates per day increases calories and obesity. However, if the consumption of dates is appropriate, it will cause weight loss.

The nutritional value of dates is obvious to everyone and also includes a rich source of fiber, but have you ever wondered what would happen if too much fiber got into your body?

Excessive fiber itself causes severe constipation and makes defecation difficult, and bad heartache will come to people.

With this description, it is clear that dates, with all their positive and useful properties, should be consumed in moderation per day and it does not matter if this date is consumed as a fruit or if it is used from Palm sap or in cooking and preparing various foods.

Moderation in dates is very important in using the benefits of dates. According to many doctors and nutritionists, the best amount to consume dates per day is 3 to 5 dates.

This issue has been stated for medium-sized dates. If dates are large dates, more care should be taken in consumption. But small dates can be used 6 to 10 times a day.

Dried dates have more sugar and calories than fresh dates or fresh dates. Dates are one of those fruits that the more they lose their moisture, the higher the sugar and calories.

This has caused the dried dates to have less sugar and calories to cover a smaller number of our meals and it is better not to consume more than 3 dried dates a day.

By balanced consumption of dates during the day, the nutritional value of dates can be easily understood.

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