Dates Jumbo Medjool

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Description

What nutrients are there in dates? A lot indeed! Here are sweet, delicious fruits from the tropical oasis, brimming with much-needed minerals and energy to help stay fit and healthy.

Health benefits of dates

  1. Wonderfully delicious, dates are one of the most popular fruits packed with an impressive list of phytonutrients, vitamins, and minerals that are essential for normal growth, development, and overall well-being.
  2. Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. 100 g of Medjool dates hold 277 calories. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they traditionally served to break the fast during Ramadan month since ancient times.
  3. The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber diet works as a bulk laxative. It, thus, helps protect the colon mucous membrane from cancer-causing chemicals binding to it in the colon.
  4. They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins have known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
  5. Date berries are modest sources of vitamin-A (contains 149 IU or 5% of RDA per 100 g). Vitamin A is known to have antioxidant properties, and essential for vision health. Additionally, it is also required to maintain healthy mucosa and skin. Consumption of natural fruits rich in vitamin-A is known to protect against lung and oral cavity cancers.
  6. They compose antioxidant flavonoids such as ß-carotene, lutein, and zeaxanthin. These antioxidants found to have the ability to protect cells, and other structures in humans from the harmful effects of oxygen-free radicals. Thus, eating dates is found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
  7. Zeaxanthin is an important dietary carotenoid that selectively absorbs into the retinal macula lutea where it is thought to provide antioxidant and protective light-filtering functions. It thus, offers protection against age-related macular degeneration, especially in elderly citizens.
  8. Dates are an excellent sources of iron, carry 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
  9. Further, they are aexcellent 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. Thus, they offer protection against stroke and coronary heart diseases.
  10. 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. The human body uses manganese 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.
  11. Further, the fruit has moderate levels of the B-complex group of vitamins as well as vitamin-K. It contains healthy amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors to help the body metabolize carbohydrates, protein, and fats. Vitamin-K is essential for many coagulant factors in the blood as well as in bone metabolism.

Dates (Phoenix dactylifera), medjool, Nutritive Value per 100 g.

 

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percent of RDA
Energy 277 Kcal 14%
Carbohydrates 74.97 g 58%
Protein 1.81g 3%
Total Fat 0.15 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 6.7 g 18%
Vitamins
Folates 15 Β΅g 4%
Niacin 1.610 mg 10%
Pantothenic acid 0.805 mg 16%
Pyridoxine 0.249 mg 19%
Riboflavin 0.060 mg 4.5%
Thiamin 0.050 mg 4%
Vitamin A 149 IU 5%
Vitamin C 0 mg 0%
Vitamin K 2.7 Β΅g 2%
Electrolytes
Sodium 1 mg 0%
Potassium 696 mg 16%
Minerals
Calcium 64 mg 6.5%
Copper 0.362 mg 40%
Iron 0.90 mg 11%
Magnesium 54 mg 13%
Manganese 0.296 mg 13%
Phosphorus 62 mg 9%
Zinc 0.44 mg 4%
Phyto-nutrients
Carotene-ß 89 ¡g
Crypto-xanthin-ß 0 ¡g
Lutein-zeaxanthin 23 Β΅g

Additional information

Weight

100g, 500gm, 1kg, 5kg