Dates, known as khajoor or kharjura might look like humble fruits, but they are packed with nutrition and have a lot of health benefits. Additionally, they are high in fibre which is good in clearing the intestinal tract. So, they clearly qualify to be called a superfood.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.
A 100-gram serving provides the following nutrients:
•Carbs: 75 grams
•Fiber: 7 grams
•Protein: 2 grams
•Potassium: 20% of the RDI
•Magnesium: 14% of the RDI
•Copper: 18% of the RDI
•Manganese: 15% of the RDI
•Iron: 5% of the RDI
•Vitamin B6: 12% of the RDI
Dates are also high in polyphenols & other antioxidants.
Dates have a very high sugar content relative to the rest of their nutritional value, but have a low glycemic index. People who have diabetes, should be mindful of their total sugar intake when consuming dates.
•High in Fiber
•May Promote Brain Health
•Excellent Natural Sweetener
•Good for bones
•Assists in weight gain
Dried dates are a better source of iron and calcium than fresh dates. Fresh dates are a better source of vitamin C. A 100gm serving of dried dates contains about 82 mg of calcium, 8 mg Iron and 0mg vitamin C. Vitamin C is not stable and can be destroyed by storage and heat.
Dates are definitely worth adding to your diet, as they are both nutritious and delicious.