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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.

Date Fruit and Anemia Disease

Dates are one of the best sweet and delicious foods in between people. This fruit is rich source of high nutrients, minerals, vitamins, antioxidants, enzymes, fibers for us. Date fruit is useful and health for our body. We can mention a lot of benefit of this fruit for you including: regulate the digestive process, treats anemia, gaining weight, cancer, helps heart, pregnancy, and etc. Some health experts have said that eating one date per day is necessary for a balanced and healthy diet.
This valid fruit is one perfect dietary supplement for people suffering from anemia, because date fruit is an excellent source of high nutrients. Now, we'll mention one of important benefits of date fruit for you:

What is the Anemia Disease?

Anemia is referred to as an unusually lower quantity of red blood cells inside the circulating blood. Anemia is a condition in which the body does not have enough healthy red blood cells. Red blood cells provide oxygen to body tissues.

Date fruit Nutrients

100g serving of the date fruit include about:

  • Vitamin B9 (Folate- folic acid) - 28 mcg: Folate and folic acid are both forms of B9. Folate (folic acid) is needed for red blood cells to form and grow. Our body does not store folate in large amounts. So, you need to eat plenty of folate-rich foods to maintain normal levels of this vitamin. Eating plenty of folate-rich foods can help prevent this condition.
  • Iron – 0.90 mg: Dates are an excellent source of iron, carry 0.90 mg/100 g of fruits. Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood. Their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. 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.
  • Vitamin C - 0.6 mg: Vitamin C helps the body absorb iron. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of some diseases.

Therefore regular intake or consumption of several date fruit on a daily can help and solve anemia problems.

Date Fruit Calories

Dates Fruits Definition

Dates are the fleshy, oblong fruit of the date palm, an enormous tree that closely resembles the coconut palm. Dates grow in clusters that can contain upwards of 200 fruits and weigh as much as 25 pounds. In the Iran, Shahany ,Mozafati, Kabkaab and Zahidiare the most widely available varieties. Whereas most fruits get the bulk of their weight from water, up 70 percent of a date’s weight comes from sugar.
Dates have a sweet taste that can be described as a mixture of honey and sugar syrup. Apart from its sweet taste, the fruit is highly nutritious as it is rich in vitamins A1, B1, B2, B3, B5 and has around twenty essential amino acids. It has high levels of potassium, phosphorous and calcium and also contains dietary fiber in significant amounts.

What's Calorie?

When people talk about the calories in food, what do they mean? A calorie is a unit of measurement but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.
You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food — how many grams of carbohydrate, protein, and fat it contains.


Date Fruit Calorie

Fruit 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.


Date Calorie Helps Gain Weight.

While most of us are trying to cut down our weight, there are some people who are desperately trying to gain weight. Dates are high in calories, with one date corresponding to 20 to 60 calories (depending on the type). Including 5 to 6 dates in one's daily diet can help increase body weight. Dates, unlike junk food are a healthy way of gaining weight. If you don't like to eat dates as they are, you can also add dates to cakes, puddings, and other baked items to reduce the sugar content in them.
A diet with lots of fruits and vegetables are beneficial in many ways. Apart from providing you with the necessary nutrients, such a diet may promote weight loss too. The water and fiber content in fruits fill the stomach, thereby restricting the intake of high calorie foods. However the calorie content varies with different fruits. Some fruits like watermelon is very low in calories, whereas, the date fruit , has a higher calorie content.


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Dates,Dates fruit,Calories, dates fruit calories,Date palm,Date

Date Fruit and Pregnancy Women

Date fruit is a worth and useful fruit for us because this fruit is rich of high nutrients. Containing at least 15 minerals such as potassium, calcium, iron, magnesium and zinc, 23 types of amino acids, vitamins, carbohydrates, protein, 14 types of fatty acids, dietary fiber and a lot more, these sweet little fruits are a nutritional powerhouse.

So it is useful for all the day of our life even in period of pregnancy.

The pregnancy course is important for all the women such as:  which kind of food should we eat or which food we shouldn't eat? and other question.

Question: Is date fruit useful for the pregnancy course or no?

There are different ideas about it. You can search a bit about this matter on internet networks.

We'll mention good and excellent points about dates for pregnant women.

Pregnant women can use date fruit during pregnancy course. But don't be a lot. In other word, pregnancy women only can eat daily one or two date fruits from their first month to ninth months. In ninth months, they can eat daily three to six fruit dates.

Regularly consumption of date fruits has below features (properties):

  • Women who ate dates daily during the pregnancy especially their ninth months were less likely than non-date eaters to need medication to start labor or to help it keep progressing (process of natural childbirth).
  • Women who consumed date fruit had significantly higher mean cervical dilatation upon admission compared with the non-date fruit consumers.
  • Use of Pitocin (synthetic Oxytocin) was significantly lower in women who consumed dates (28%), compared with the non-date fruit mothers (47%)
  • Provide  natural fibers and minerals that pregnancy women need
  • Date fruit has important role for embryo physical like: raise strengths of embryo bones through Calcium, make suitable and enough blood for embryo and etc.
  • Date fruit has important role for spiritual embryo need like: raise good- mood, meekness and etc.

Best Foods To Eat For Health

There are several ways to have a healthy body such as Regular exercise , nutritious food and also daily fruit consumption .Fruits and nuts such as apples , almonds , broccoli , blueberries , oily fish , leafy green vegetables , sweet potatoes , wheat germ , avocados and oatmeal  have multiple health benefits for body and also are rich source of vitamins and mineral substances that are essential  for human body!

Apples as have been mentioned above is one of the nutritious fruits which are the best source of antioxidants, which fights against free radicals and gradually remove it. Some animal studies have shown that an antioxidant found in apples can extend lifespan. Researchers  said that apples are a "magical fruits". They can surprisingly reduce the risk of stroke and heart diseases . Almonds which is categorized in nuts group are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. Recent studies have confirmed which almonds consumption can regulate body functions and make your cholesterol level balanced. Daily salted almonds consumption  helps to pacify feeling hungry and  will not increase your body weight.

Broccoli that is known as one of the nutritious kinds of vegetables group is loaded with fiber, calcium, potassium and  folate which to some extent reduce the risk of heart disease, diabetes and some cancers. Broccoli also has high amount of vitamin C and antioxidant. It is worthy to remark that broccoli and other vegetables such as cabbage and Brussels sprouts, gradually can cure osteoarthritis which is the most common form of arthritis. Another nutritious fruits are Blueberries that are rich in fiber, antioxidants. According to researches adults  who eat plenty of blueberries (and strawberries) less than other people suffer from cognitive decline. blueberries to some extent helps to remove obesity and controlling body weight. Regular blueberry consumption due to its bioactive compounds can decrease the risk of hypertension (high blood pressure) . Oily fish are known to provide benefits for patients who are suffered from inflammatory, such as arthritis. Oily fish also has high amount of vitamins A and D. remember consuming one portion of oily fish twice a week can reduce risk of developing rheumatoid arthritis.

dark-leafy vegetables, such as spinach or cabbage significantly reduce a person's risk of diabetes  disease type 2. Spinach is replete of antioxidants, especially when you don’t cook it, steam or boil it. It is a good source of vitamins A, B6, C, E and K, and also selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, and iron. Sweet potatoes are  rich of dietary fiber, complex, vitamin C, vitamin B6 and carotene (the pink, yellow ones). Sweet potato compared with other vegetables due to its high amount of vitamins A and C, iron, calcium, protein and complex carbohydrates is ranked first. Wheat germ is rich of several vital nutrients, like vitamin E, folic acid  , zinc, magnesium, phosphorus, and essential fatty acids. Wheat germ is also a good source of fiber that is the best alternative for those who are suffered from constipation.

Avocados as a fruit is rich source of B vitamins, vitamin K and vitamin E .It also provide high soluble and insoluble fiber content which makes it a laxative fruit and regular avocado consumption reduce blood cholesterol levels. Avocado can be useful for curing diabetes or hypertension and oral cancer cells. The last but not least fruit is Oatmeal .oatmeal is meal made from ground oats. Studies have shown that if you consume oatmeal everyday due to its cereal's soluble fiber content can keep your cholesterol level balanced or drop high blood pressure. Oatmeal  also is very rich in B vitamins, omega-3 ,fatty acids, folate, and potassium which to some extent supply needed substances of your body!.