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Date Palm fruit Nutritional Values Health benefits | Dry Dates

Date Palm Fruit

Date palm fruit is good source of several minerals, vitamins and fiber too. These fruits contain calcium, iron, oil, sulfur, phosphorous, magnesium, manganese, potassium, copper which are all helpful for health.  The massive health benefits of date palm fruit includes prevention of  anemia, abdominal cancer, night blindness, intestinal disorders. They act as quick energy boosters. Dates also help in weight gain.

What Are Dates?

Date Palm fruit is sweet, tasty and it is one of the popular fruits. It is one seeded fruit of Palm tree, relates to mango, cherry, gooseberry, olives. Botanically known as Phoenix dactylifera and belongs to the family of Arecaceae and originated in Iraq. There are varieties of date palms such as ‘Amir Hajj,’ ‘Saidy,’ 'Khadrawy' and 'Medjool'. These are rich in taste and quality. Depending on cultivation type, date palms ripen up ranging from golden yellow, amber, bright-red to deep-brown.  Fresh Dates are available from August to December; one can purchase dried dates any time of the year. These fruits are added to their diets in many countries because eating every day is considered necessary for a balanced and healthy diet.

Nutritional Value Of Date Palm Fruit:

The nutrition value per 100 grams (3.5 Oz) and percentage of RDA (Recommended Dietary Allowance) are as follows:


Dates contain total 1,178 kJ (282 kcal) calories.


A date palm fruit has total 75.03 g of Carbohydrates, in that 63.35 g of Sugars, 8 g of Dietary fiber.


A date Palm fruit contains 2.45 g of Proteins.


0.39 g of fat is present in a date palm.


Vitamin A equiv.                                6 μg

Beta-carotene, lutein zeaxanthin     75 μg

Vitamin A                                           10 IU

Thiamine (B1)                                   0.052 mg (5% of RDA)

Riboflavin (B2)                                  0.066 mg (6% of RDA)

Niacin (B3)                                         1.274 mg (8% of RDA)

Pantothenic acid (B5)                       0.589 mg (12% of RDA)

Vitamin B6                                         0.165 mg (13% of RDA)

Folate (B9)                                         19 μg (5% of RDA)

Vitamin C                                            0.4 mg (0% of RDA)

Vitamin E                                            0.05 mg (0% of RDA)

Vitamin K                                           2.7 μg (3% of RDA)


Calcium                                               39 mg (4% of RDA)

Iron                                                     1.02 mg (8% of RDA)

Magnesium                                        43 mg (12% of RDA)

Manganese                                         0.262 mg (12% of RDA)

Phosphorus                                       62 mg (9% of RDA)

Potassium                                          656 mg (14% of RDA)

Sodium                                               2 mg (0% of RDA)

Zinc                                                     0.29 mg (3% of RDA)


20.53 g of water is present in a date palm.           

Date Palm Fruit Health Benefits:

Dates give immense health benefits as it is rich in vitamins, fiber , calcium, iron, oil, sulfur, phosphorous, magnesium, manganese, potassium, copper.

1. Anemia:

Dates are rich in iron which is very helpful for who suffer from anemia. Anemia  occurs when red blood cells are lower than normal levels in blood. The high level of iron content boosts the energy levels and decreases the feeling of sluggishness and fatigue.

2. Relieves Constipation:

Dates contain high concentration of soluble and insoluble fiber and amino acids so that it is useful for improving digestive system and preventing the digestive disorders such as constipation.

3. Energy Booster:

Dates contains the natural sugars like glucose, sucrose and fructose; therefore they are good for boosting energy instantaneously. If you do workouts in gym or any other weightlifting activities, you feel tired and you can take in few date fruits to regain your energy quickly.

4. Promote Heart Health:

Dates contain powerful antioxidants which help to reduce bad cholesterol from the arterial vessels. Cholesterol is a major contributing factor of heart attacks, heart disease and stroke.

5. Nervous System:

Dates are high in potassium which helps to regulate the healthy and responsive nervous system. Therefore dates are very helpful for people who want to keep their mind sharp.

6. Weight Gain:

For those who are underweight and have scrawny weak skeletal body, dates are perfect source for weight gain because it contains excellent alcoholic intoxication, sugar, proteins and many essential vitamins.

7. Diarrhea:

Dates contain potassium which is helpful to control the Diarrhea. And soluble fiber present in dates also helps to cure the diarrhea by maintaining bowel regularity.

8. Abdominal Cancer And Night Blindness:

Dates are reduce the risk and impact of abdominal cancer. Dates work better than medicine are natural, so they do not give any side effects in the body. They also can cure the Night Blindness.

Date palm fruit

9. Bone Health And Strength:

Dates are good source of manganese, selenium, magnesium, copper and calcium all of which are helpful to strengthen the bones and also helpful for reducing the risk of osteoporosis.

10. Intestinal Disorders:

 Dates contain the nicotine content which is beneficial for curing many kinds of intestinal disorders.

Read and Understand:

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