Dates (deglet Noor): Complete Mineral Profile

Dates (deglet Noor) ‐ Mineral Information

Introduction

The date (deglet noor) is an important food in many cultures around the world and is considered a safe, healthy snack. Dates are particularly popular in Africa and the Middle East, where they have been used as part of the diet for thousands of years. The health benefits associated with dates come mainly from their mineral content, which includes calcium, iron, phosphorus, magnesium, potassium and zinc. In this paper, we will explore the individual minerals found in dates, and discuss how each contributes to a person’s overall health.

Calcium

Calcium is one of the most abundant minerals that can be found in dates. It helps form teeth and bones, and also assists muscles, nerves and blood vessels in functioning properly. Additionally, calcium plays an essential role in muscle contraction, nerve conduction and hormone secretion. Because it is responsible for so many functions within the body, having an adequate intake of calcium is vital for maintaining good health. Each medjool date contains 24 mg of calcium, accounting for 2-3% of our recommended daily value. Drinking enough milk and eating dairy products -- such as yogurt, cheese, and ice cream -- can help meet your daily needs for calcium. However, dates provide an alternative source if you don’t consume dairy products.

Iron

Iron is another important mineral found in dates. This mineral acts as a carrier of oxygen throughout the bloodstream, making it very important for energy production. Iron is also involved in red blood cell formation and DNA synthesis. A single medjool date contains 0.51 ms of iron, equating to 6% of the recommended daily amount. Foods like beef and cooked spinach are packed with iron, but dates can be helpful in boosting levels when these foods are not available or desirable.

Phosphorus

Phosphorus is an essential mineral found in dates that supports bone health, regulates digestion and aids in metabolism. Each medjool date contains 31mg of phosphorus, contributing 4% of the recommended daily value. A deficiency of phosphorus can lead to impaired growth, aches, fatigue and kidney stones. By adding dates to your diet, you can ensure that you get enough phosphorus day to day.

Magnesium

Dates contain high amounts of magnesium, which plays an integral role in constructing and repairing tissue. Magnesium is also involved in metabolic processes such as energy production, regulating blood sugar levels and even helping to reduce stress. Every medjool date provides 8mg of magnesium which accounts for 2% of our daily requirement. Certain vegetables like kale, spinach, and legumes are all rich in magnesium, however, those following vegan diets may benefit from adding dates to the mix due to its availability.

Potassium

Potassium is a mineral often neglected despite offering both physical and mental wellbeing perks. It helps with water balance, nervous system functionality, fighting heart diseases and muscle function. Each medjool date contains 166mg of potassium which makes up 5% of our daily need. Most fruits and vegetables contain significant amounts of this mineral, meaning that adding dates to the diet can represent a fantastic way of taking in more potassium without resorting to processed snacks.

Zinc

Last but not least, dates also contain zinc. This mineral has various implications including immunity, hormonal balance and improved skin health. One medjool date delivers around 0.27mg of zinc, representing 3% of the recommended daily intake. Zinc can be found in certain seafood and meat sources, however, dates offer extra options for vegetarians or vegans who want to take in a healthy dose of this nutrient.

Conclusion

As demonstrated, dates possess numerous minerals that contribute to good health. Calcium helps with muscle contraction, iron carries oxygen to different parts of the body, phosphorus keeps bones strong, and magnesium along with potassium and zinc give added benefits to the body’s general wellbeing. Considering that one medjool date contains only 66 calories, there is little reason why anyone would not include them into their regular diet. Therefore, regardless of lifestyle preferences and dietary restrictions, incorporating dates into your meals is sure to bring several additional nutrients and vitamins to the table.