Dates(Khajoor) 16 Health Benefits and Nutritional Value

Date(khajoor) is one of the most nutritious fruit commonly grown in Middle-East regions of the world. Due to its numerous health benefits and nutritional value it is also termed of crown of sweet fruits. Muslims prefer them to break their fast because dates are an ideal fruit that has many health benefits and provide an instant energy.Fresh date is made of soft, easily digestible flesh with simple sugars like fructose and dextrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, dates are being used to breakfast during Ramadan months. Best Health Benefits of Dates are given below:

16 Best Health Benefits of Dates

1. Healthy Heart

Dates are very useful when you are preserving your heart within a healthy and balanced situation. Dates are quite helpful in keeping your heart healthy. When they are soaked for the night, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. Dates are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart related diseases. Dates reduce the levels of LDL cholesterol in the body, which is a major contributing factor heart attacks, heart disease, and stroke. Therefore, when taken twice a week, dates can really improve the overall health of the heart.

2. Cure Anemia

Anemia is described as an unusually lower quantity of red blood cells within the circulating blood.
Dates have got higher iron content within them, which will make them excellent natural home remedies for decreasing a deficiency of iron. Anemia patients are encouraged to consume numerous dates on a regular basis to boost their amount of iron within the blood.The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength, while decreasing feelings of fatigue and sluggishness.

3. Cure Constipation

Dates are considered very healthy laxative food items. This is why that dates are very therapeutic for individuals struggling with constipation. Dates have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.To get the laxative impact through dates, you have to dip dates for just one complete night in water. You need to eat these soaked dates each and every morning just like syrup to obtain their natural and genuine benefits.

4. Reduce the Risk of Colon Cancer

High fiber contents in dates regulate bowel moments, improve the performance of digestive track and reduce the risk of colon cancer.

5. Weight Gain

Dates should be included as a  part of a healthy diet. They consist of sugar, proteins and many essential vitamins. If you are thin and slim and want to increase your weight, or if you are trying to build your muscles to impress some girl, or you have become weak due to a serious medical problem then you need to eat dates 3-5 dates followed by a glass of milk on daily basis.

6. Cure Sexual Weakness

Dates are very beneficial for increasing sexual stamina. Soak a handful of dates in fresh goat’s milk over night, then grind them in the same milk with a mixture of cardamom powder and honey. This mixture becomes a very useful tonic for increasing sexual endurance and reducing sterility caused by various sexual disorders.

7. Healthy Pregnancy and Delivery

Dates are considered very nutritious and healthy food pregnant women.Pregnancy is really a time period whenever a lady suffers from excessive bloatedness, bowel problems along with other intestinal tract difficulties. Dates are generally an excellent treatment for these kinds of intestinal problems.Furthermore, being abundant with iron, dates prevent anemia in mother as well as child. Dates assist improve the uterus muscles, allowing it to enlarge in the smooth manner in the course of delivery. Dates in addition improve the mother’s milk by giving it along with nutrition very therapeutic for the newborn’s overall health. Dates in addition avoid hemorrhage soon after childbirth.
Further adding to the health benefits of dates, Recent scientific research has proved that dates provide excellent memory as well as intelligence to the unborn child. Dates is additionally seen to enhance strengthen the uterine muscles as well as allows for childbirth.

8. Dates For Breast Feeding Mothers

Dieticians consider dates as the best food for women in confinement and those who are breast-feeding. This is because dates contain elements that assist in alleviating depression in mothers and enriching the breast-milk with all the elements needed to make the child healthy and resistant to disease.

9. Maintain a Healthy Nervous System

Dates usually are abundant with potassium content, that is considered very important in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of brain activity. Therefore, dates are a excellent food source for people as they begin to age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.

10. Prevent Intestinal Disorders

If you suffer from any kind of intestinal problem then making dates a significant part of the meals are one of several actions that you could decide to try deal with this kind of difficulty.The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake of dates helps to inhibit growth of the pathological organisms and thus, they help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, dates contain those insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.

11. Night Blindness

When the leaves of the date palm are ground into a paste and rubbed on and around the eyes, or when dates are ingested orally, it has been shown to reduce the frequency of night blindness, and this solution is commonly used in rural areas where dates grow as an alternative medicine.

12. Healthy Eyes

The American Cancer Society declares that usage of one date on a daily basis assists in maintaining healthy eyes for one’s life time. One date each day can prevent eyes blindness.Dates are rich in vitamin A and it also has antioxidant properties. Vitamin A is very necessary in protecting you against night blindness. Besides curing night blindness Vitamin A also help a lot to improve eye sight and maintain healthy eyes.

13. Energy Booster

Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate source of energy.Since dates get digested very easily, they are consumed as a source of quick energy. Many people around the world use dates for a quick afternoon snack when they are feeling tired or sluggish.In the early years of Islam, dates served as food for Muslim warriors. They used to carry them in special bags hung at their sides. They are the best stimulant for muscles and so the best food for a warrior, sportsman or athlete to provide them instant energy.

14. Protect Tooth Enamel

Dates prevent tooth decay and dental plaque due to its fluorine content, an important chemical element which slackens the growth of tooth decay simply by shutting out plaque as well as making the tooth enamel powerful.

15. Cures Alcohol Intoxication

Dates are commonly used as an excellent remedy for alcoholic intoxication. Dates offer fast comfort when it comes to alcoholic intoxication. They must be rubbed as well as soaked over night to get a lot more nourishing valuations from them.

16. Bone Health and Strength

The significant amounts of minerals found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Dates contain selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken. As dates are also rich in calcium, they help strengthen the bones. When the calcium content in the body decreases, children are affected with rickets and the bones of adults become brittle and weak.

Precautionary Tip:

If you are a diabetic patient, avoid consuming Dates before consulting a doctor.

Dates Nutritional Value Per 100g

Dates (Phoenix dactylifera), medjool,
Nutritive Value per 100 g
(Source: USDA National Nutrient data base)
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%
Folates 15 µg  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 µg 2%
Sodium 1 mg 0%
Potassium 696 mg 16%
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%
Carotene-ß 89 µg --
Crypto-xanthin-ß 0 µg --
Lutein-zeaxanthin 23 µg --