The Date Fruit nutritional values

Iranian Date Fruit is delicious and sweet. All the kinds of date fruits are useful for our body immune system. Maybe that's for this reason that Iranian date fruit is rich source of nutrients: Vitamins, Minerals, Antioxidants, Fibers, Dietary fibers.
The below table shows this fact for us:

All the kinds of Ario Date Fruit nutritional values

Date Fruit Loaf cake

Date Fruit Introduction

Iranian 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. Iranian 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 each day is necessary for a balanced and healthy diet. All these contents are encouraged people to use date in different terms including: various desserts, nuts, snakes, salads, foods and drinks.
We'll mention one of the most delicious Iranian desserts for you.

Iranian Date Fruit Loaf Cake


  • 180g dates, stones removed and chopped
  • 200g dark brown soft sugar
  • 55g butter or margarine
  • 250ml boiling water
  • 220g self-rising flour
  • 1 teaspoon bicarbonate of soda
  • 2 teaspoons vanilla extract


Preheat the oven to 200 C / Gas mark 6. Grease and flour a 23x13cm loaf tin.In a large bowl, combine dates, brown sugar, margarine and boiling water. Let stand 15 minutes. Stir in flour, bicarb and vanilla. Pour batter into prepared tin.Bake in the preheated oven for 45 minutes. Allow to cool.

Dried Red Dates

What is Dried Red Date

Dried red dates are a delicious and taste fruit for you.This fruit is a good source of nutritive and its benefits,types and popular uses is very much that we are mentioned them for you :

Dried Red Dates Fruit History

  •  Dried red date fruit has a long tradition of use dating back to the fourth millennium BC in Mesopotamia, and is prized because of its sweet taste, nutritive value, and long shelf life.
  •  The species is widely cultivated and is reportedly naturalized: Iranian, North Africa, Afghanistan, Pakistan, India and etc.
  •  Red date fruit is dried as a snack or included in an assortment of desserts. Many regional Middle Eastern cuisines incorporate red dates, as do Mediterranean cuisines like those of Italy and Greece. Dried red dates are usually readily available in most markets, and fresh dates can be found in specialty markets in season.

Dried Red Dates Nutrition

Dried red date retain most of the nutritional value of fresh red date fruits. The specific nutrient content of the different dried red date reflects their fresh counterpart and the processing method. In general,dried red date fruit provides essential nutrients and an array of health protective bioactive ingredients, making them valuable tools to both increase diet quality and help reduce the risk of chronic disease.
The combination of nutritional value and enjoyable taste is the reason dried red dates have been popularly considered a healthy food for millennia. Because they are naturally resistant to spoilage, easy to store and transport and relatively low in cost, dried red dates are a convenient way to increase the number of servings of fruit in the diet.
The following are basic nutritional facts on dried red dates :

  •  Like fresh red dates, dried red dates have very low sodium content.
  •  Dried fresh red dates are a particularly significant source of dietary fiber and potassium.
  •  Dried red dates also provide essential nutrients that are otherwise low in today's diets, such as Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Thiamin, Niacin and Riboflavin and iron.
  •  dried red dates are so full of sugars that they won’t shrink much or get crispy.
  • Then dried red dates should be a part of your daily diet.

Dried Red Dates Benefits

  •  if you are suffering from an anemic condition, caused by hemoglobin deficiency, it can be easily cured by eating dried red dates on daily basis simply because of the high iron content in these fruits.
  •  Dried red dates are also rich sources of calcium which help develop stronger teeth and bones, also preventing conditions like rheumatism and arthritis. Other essential minerals present in dried red dates are Magnesium, Phosphorous, Potassium, Copper, Manganese and Selenium.
  •  Red dates in their dried are very rich in dietary fiber which helps clear the colon and provide bulk to remove the fecal matter. In fact,red dates act as mild laxatives. You can soak the red dates, as dry fruits, in water for a day, and eat them at night before going to sleep (also drink up the water in which they were soaked) to have clear bowel movement the next morning.
  •  It has been found that dried red dates can help people with a weak heart by strengthening the heart muscles. It is also advised the pregnant women eat fresh or dried red dates so that the muscles of the uterus are strengthened for easier delivery. Many body builder eat good amounts of dates prior to a workout, as it provides them with energy and strength to workout longer.
  •  Dried red dates, help improve your physical stamina as well as libido.Dried red dates are rich in minerals and contain several phytonutrients which are responsible for providing higher strength and stamina in the body.
  •  It has been seen that the antioxidative properties of dried red dates can aid in digestion and provide relief from conditions like acidity and heart burn. It can also help provide relief from conditions like stomach ulcers and colitis. It curbs the growth of several pathological organisms in the intestines and aids in the growth of friendly bacteria that help digestion.
  •  When you eat red dates as dry fruits, they are intensely rich in calories. In fact one red date can provide as much as 66 calories of energy. So eating a lot of dried red dates can make you gain muscles and bulk, so you can gain weight in a healthy manner by eating red dates. For people who are skinny, eating red dates can be a great solution to putting on bulk.
  • This vitamin-packed punch makes red dates great for people who are recovering from serious diseases. Making it even better for the sickly, dried red dates are said to stimulate the production of white blood cells, which improves immunity, and decrease the levels of cholesterol in your bloodstream, which helps protect the liver. Like acai berries and other antioxidant foods, they’re even believed to suppress cancer cells. Red dates can also guard against more common ailments. Because of their high levels of Vitamin C, red dates convert excessive cholesterol into bile acid, which helps prevent gallstones. Meanwhile, phosphorus and iron play an important role in preventing osteoporosis and anemia, both common in women.

Dried Red Dates Types

There are six kinds of dried red dates on the market.

  •  Shahany
  •  Mozafati
  •  Kabkaab
  •  Zahidi
  •  Shahabi
  •  Rabbi

How Do Red Dates Dry?

Red dates become dry when their moisture content drops below 20 percent. Dried dates are the result of either natural or mechanical processes.
Iran has strict standards for dried dates crops that involve sampling, washing, sizing and processing. Dried red dates are often treated with potassium sorbate to inhibit yeast and mold growth; sulfur dioxide is also added to preserve color. Before being sent to market, most dried red dates undergo a process — usually by boiling or steaming — to bring their moisture content up to about 30 percent. This added moisture usually makes the fruit more plump and tasty.

Popular Uses Of Dried Red Dates

Partially dried pitted red dates may be glazed with glucose syrup for use as a snack food. Dried red dates can also be chopped and used in a range of sweet and savory dishes, from tajines (tagines) in Morocco to puddings, ka'ak (types of Arab cookies) and other dessert items. Dried red nut bread, a type of cake, is very popular in the United States, especially around holidays. Dried red dates are also processed into cubes, paste called "'ajwa", spread, date syrup or "honey" called "dibs" or "rub" in Libya, powder ( red date sugar), vinegar or alcohol. Vinegar made from dried red dates is a traditional product of the Middle East. Recent innovations include chocolate-covered dried red dates and products such as sparkling red date juice, used in some Islamic countries as a non-alcoholic version of champagne, for special occasions and religious times such as Ramadan. When Muslims break fast in the evening meal of Ramadan, it is traditional to eat a dried red date first. Dried red date fruit is also very good as an addition to green salads.

In conclusion

So are dried red dates good for you? Yes they are. Dried red dates are very beneficial for your body and should be a part of your daily diet. Dried red dates are good for your muscles, stomach health, colon health, they provide immunity and strengthen your heart muscles – these are reasons enough to eat these delicious fruits on daily basis. Dried red dates make for a tasty snack or can also be eaten with cereals or oatmeal for a healthy breakfast.

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Date Fruit and Various Vitamins



Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are including : Vitamin A, B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate), Vitamin C, Vitamin D, Vitamin E, Vitamin K.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don't get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems too such as Vitamin A prevents night blindness.

How can we get vitamins?

Our body can only make some vitamins (D vitamin, K vitamin). But most of vitamins should receive through food. There are good sources of food that we can provide our body needs.

 Date fruit is one of good source for us. This fruit is rich of high nutrients, vitamins, antioxidants, fibers, minerals so that has many properties for us.

Now, we'll mention good information about various vitamins in date fruit.

100g serving of the date fruit include about:

Vitamin A - 149 IU: date fruit is moderate sources of vitamin-A which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits including in vitamin A is known to help protect from lung and oral cavity cancers.

Vitamin B - 0.076 mg: Vitamin B1 (thiamine) 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) - 28 mcg: 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.

Vitamin C - 0.6 mg: Vitamin C is one of the most important of all vitamins. 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 cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.

Vitamin K - 4 mcg: Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Vitamin E - 0.07 mg: Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

Dates With High Iron

Most of fruits and vegetables can be considered as one of the rich source of iron like dates, raisins and etc.
Dates  are rich of vitamins, minerals,fibers.fresh dates have high amount of iron.
We mentioned information about dates iron for you:  
Iron Definition
Iron is an vital mineral substances  which play an vital role in oxygen transportation  to all parts of our body. A deficiency of iron results in anemia (fatigue/weakness). On the other hand, high amount of iron leads to production of free radicals which consequently damage to organs like the heart and liver. Iron which mostly is found in the fruits and vegetables  can greatly regulate body functions, so. Most of people believe that there is trace amount of Iron in fruits and vegetables. But it is better to pointed out that  the belief is totally wrong because vegetables and fruits are rich source of iron , in addition, vitamin C foods, which mostly is found in fruits and vegetables, helps  to more absorption of iron into the body.
Dates Iron
Dates are the fruit of the date palm. They are dark reddish brown, oval, and about 1 1/2 inches long. Date skin is wrinkled and coated with a sticky.
Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
Vitamin C is best source of iron absorption
vitamin C and other organic acids in fruits and vegetables enhance  iron, regular  date fruit consumption can help to provide the body iron.
 The recommended daily allowance for iron is:  
· Children, 1-3 Years: 7 mg  
· Children, 4-8 Years: 10 mg  
· Boys, 9-13 Years: 8 mg  
· Boys, 14-18 Years: 11 mg  
· Girls, 9-13 Years: 8 mg  
· Girls, 14-18 Years: 15 mg  
· Men, all ages: 8 mg  
· Women, 18-50 years: 18 mg  
· Women, 50 years: 8 mg  
· Pregnant women, all ages: 27 mg  
· Lactating women, 14-18 years: 25mg  
· Lactating women, 19 years and older: 28 mg

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