Date Fruit Nutrients and Benefits

There are different Date's fruits in the worldwide but Iranian Date fruit is considered one of the world's most best and famous dried fruits. All of Iranian Date fruit has taste, smell and excellent fragrance and uses them in different medical consumptions, delicious and funny foods and drinks.
Ario's Date fruit is rich of high nutrient, minerals ( Calcium, Iron, Magnesium, man genus, Phosphorous, Potassium, selenium, sodium) , vitamins( A, B9, C...), , protein, dietary fiber, antioxidants so all of various saffron helps and raises  the immune system against diseases.
We will mention good contents about this matter for you.
Nutritional value per each 100 g of Iranian Date fruit:


1. Minerals

  • Potassium - 964 mg: Potassium is a type of Ionic Salt which is naturally found dissolved in sea water and as part of the mineral content of Date fruit. We think that it has important role in balancing out levels of blood pressure and regulating them to more standard level. Also potassium helps your muscles contract and your nerves function normally.
  • Calcium – 64 mg: This is a very well-known fact that the calcium is very essential for the human body, and is also very important for the developments of the overall body. The healthy way to have the use of the calcium is to simply take their use from the help of natural elements including Date fruit.
  • Phosphorus – 62 mg: The health benefits of phosphorous include healthy bone formation, improved digestion, regulated excretion, protein formation, hormonal balance, improved energy extraction, cellular repair, optimized chemical reactions, and proper nutrient utilization. The health benefits of phosphorous make it an important role in each our diet.
  • Iron – 0.90 mg  : Iron is one of the most ingredients that keep the body immune. This mineral provides hemoglobin or red blood cells that it's caused the red blood.
  • Copper – 0.362 mg : Copper is required for the production of red blood cells. Magnesium is essential for bone growth.
  • Manganese – 0.296 mg: Manganese is used by the body as a co-factor for the antioxidant enzyme.
  • Magnesium – 54 mg : Magnesium makes the muscles in your heart and blood vessels relax, which lowers blood pressure. It may also help lower levels of triglycerides.
  • Zinc – 0.44 mg: This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.


2. Vitamins

  • Vitamin C – 0.6 mg :Vitamin C is a power antioxidant that can:
  • The body cells protection as the damaging effects of free radicals
  • Be important for the formation of collagen, cartilage, blood vessels, and muscles
  • Prevent conditions such as colon cancer, atherosclerosis, and diabetic heart disease.
  • Vitamin A – 149 IU: The saffron contains smaller amounts of vitamin A. Vitamin A has many benefits for us,including:
  • Treat vitamin A deficiency
  • Reduce complications of diseases such as malaria, HIV, measles, and diarrhea in children with vitamin A deficiency.  
  • Vitamin B - 0.076 mg:
  • Vitamin B1 (thiamine) 0.050 mg: is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.
  • Vitamin B2 (riboflavin) - 0.060 mg: Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.
  • Vitamin B3 (Niacin) - 1.873 mg: Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
  • Vitamin B5 (Pantothenic Acid) - 0.866 mg: Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.
  • Vitamin B6 - 0.243 mg: B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Also little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.
  • Vitamin B9 (Folate) - 1mcg: Folate or folic acids are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

3. Electrolytes

  • Sodium – 1 mg: Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.
  • Potassium - 696 mg: Potassium regulates the electrical impulses that maintain a steady heartbeat. It also counterbalances the effect of sodium in your diet by lowering blood pressure. So, we think that it has important role in:
  • Balancing out levels of blood pressure and regulating them to more standard level
  • Help your muscles contract and your nerves function normally.


4. Principle

  • Protein – 1.81 g: The Date fruit can be a good source of protein. Studies show protein works as a building block for healthy skin, hair, bones, and heart in our body.  Protein also helps build and repair muscle tissue.
  • Energy- 277 Kcal
  • Calorie: Date Fruit is one good source of calorie. Calories are made up of mostly simple carbohydrates, some proteins, and very little fat - of course there are exceptions such as avocado. . If you are looking for Dates fruit calories, then, it is around 500 per cup (178 grams) of pitted Dates. A large Date of around eight grams may have approximately 23 calories. One cup of Date fruits contains around 4.5 grams of protein, 0.7 gram fat, 134 grams carbohydrates, 14 grams dietary fiber and 113 grams sugar.