It is worth adding dates to your diet as it is a nutritious fruit, also as per variety and growth conditions, date fruit varies in shapes, sizes and sugar content. Dates consist of 70% carbohydrates, most of which is in the form of sugar with most of the varieties containing invert sugar which gets rapidly absorbed.<\/p>\n
Now, coming to the functional constituent of dates, it is responsible for providing health benefits and associated with a reduced rate of degenerative or chronic diseases.<\/p>\n
Macronutrients<\/b><\/p>\n
It is a great source of energy, mainly due to high sugar content, providing 213 kcal\/100g.<\/p>\n
Dates have small amounts of protein and fats, with the average protein present in fresh and dried dates to be 1.5 and 2.14 g\/100g respectively. The fat content is 0.14 g\/100 g and 0.38 g\/100 g for dried dates approximately.<\/p>\n
Sugars<\/b><\/p>\n
Fructose, glucose and sucrose are the types of sugars that on an average contains 43 g\/100 g. Also, fructose and glucose are the dominating sugars, found almost in equal quantities.<\/p>\n
Minerals<\/b><\/p>\n
Dates are a rich source of selenium, copper, potassium, magnesium as compared to other dried fruits like plums, apricots, figs, raisins, and peaches.<\/p>\n
It contains a moderate concentration of manganese, iron, phosphorus and calcium and provides over 7% of the daily RDA. Each mineral offers its health benefits with being significant for teeth, bones, muscle, haemoglobin and biological processes.<\/p>\n
Vitamins<\/b><\/p>\n
Dates contain mainly water-soluble vitamins – B complex and vitamin C, which help in energy metabolism and vitamin C being a potent antioxidant helps prevent diseases.<\/p>\n
Amino Acids<\/b><\/p>\n
Among fresh and dried varieties, the amino acid content varies significantly. Although the protein content is less but contains essential amino acids, predominantly glutamic, aspartic, lysine, leucine and glycine.<\/p>\n
Fibre Content<\/b><\/p>\n
The content of soluble, insoluble and total dietary fibre of fresh and dried dates varies. Insoluble dietary fibre is the major fraction of fibre, ranging from 7.5 to 8 g\/100g due to moisture reduction and ripening process in which enzymes break down the substances into a more soluble form. The high content of soluble fibre induces satiety and has a laxative effect which helps relieve constipation.<\/p>\n
Antioxidants<\/b><\/p>\n
Dates are a moderate source of carotenoids, anthocyanin and phenolic compounds. They help fight oxidative stress and scavenge free radicals which help prevent inflammatory diseases.<\/p>\n
In conclusion, dates are consumed fresh or dried and are a significant source of carbohydrates, dietary fibres, essential vitamins, minerals and a variety of phytochemical example phenolics, carotenoids, anthocyanins, and flavonoids. Also, it should be included as a part of a diet to reap its health benefits.<\/p>\n
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